Brazil nuts are large nuts that are most commonly consumed in the United States as part of packages of mixed nuts. Brazil nuts contain beneficial nutrients and are an outstanding dietary source of selenium. Brazil nuts, along with a variety of other nuts, should be included in your diet in moderate amounts because of their excellent nutritional properties.
Calories
According to the U.S. Department of Agriculture's National Nutrient Database for Standard Reference, Brazil nuts contain about 185 calories per 1 oz. serving, or about six nuts. The caloric distribution is 85 percent of calories from fat, 7 percent from carbohydrate and 8 percent from protein. Because Brazil nuts are such a concentrated source of fat, they should only be eaten in moderation.
Fat
There are 19g fat per serving of Brazil nuts, or 29 percent of the recommended daily value (DV). The fat content breaks down into 4.3g saturated fat, 6.9g monounsaturated fat and 5.8g polyunsaturated fat. Although Brazil nuts provide 21 percent of the DV of saturated fat per serving, the poly- and monounsaturated fat provide health benefits to counter the negative aspects of saturated fat. The unsaturated fats in Brazil nuts promote heart health and may help reduce cholesterol levels, according to Medline Plus.
Carbohydrates and Protein
Carbohydrates and protein, combined, in Brazil nuts account for only 15 percent of total calories. Each 1 oz. serving of Brazil nuts contains 3g carbohydrate and 4g protein. The carbohydrate content consists of 2g dietary fiber, or 8 percent of the DV, and 1g sugar. The protein in Brazil nuts is not a complete protein, meaning it must be combined with other foods, such as grains, in order to provide the right amount of all nine essential amino acids.
Selenium
Brazil nuts are one of the best food sources of selenium, an important antioxidant nutrient. A single Brazil nut contains 95.9mcg of selenium, which is 137 percent of the DV. Brazil nuts are such a good source of selenium that research has shown that eating two Brazil nuts per day is as effective as taking selenium supplements, according to World's Healthiest Foods. However, Brazil nuts can vary considerably in the amount of selenium they contain, while supplements can be standardized to contain a specific amount per dose.
Other Nutrients
Beyond selenium, Brazil nuts are a good source of other vitamins and minerals. They contain B vitamins, particularly thiamin. They are a good source of another antioxidant nutrient, vitamin E. Other essential minerals Brazil nuts provide include magnesium, phosphorus, copper, manganese and zinc.
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