The Brazil nut is the name of a South American tree as well as its edible seed. Though they are called Brazil nuts, by the year 2000, 50 percent of the 20,000 tons harvested annually came from Bolivia, 40 percent from Brazil and approximately 10 percent from Peru -- fewer from Brazil than in 1980, according to the New York Botanical Garden. Like most nuts and seeds, Brazil nuts are nutrient-dense and particularly rich in vitamin B-1 and several minerals.
Protein and Healthy Fat
Brazil nuts are particularly rich in the macronutrients protein and fat. A 1 oz. serving of Brazil nuts, according to ELook.org, provides 183 calories and they are approximately 18 percent protein, 13 percent carbohydrates and 69 percent fat. Amino acids, the building blocks of protein, are important for building cells, tissues, muscles, hormones, enzymes and all antibodies in the human body.
Brazil nuts, like macadamia nuts, are higher in saturated fat than most other nuts -- with about 25 percent of their fat in the form of saturated fat. However, they are also rich in healthy unsaturated fats. Approximately 41 percent of this nut's fat is monounsaturated and 34 percent polyunsaturated. Fat is used by the body for insulation, is needed to properly absorb and utilize the fat-soluble vitamins, and is a key component of cell membranes. According to the U.S. Department of Agriculture Dietary Guidelines for Americans, most fats you consume should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
Thiamin and Major Minerals
Only 1 oz. of Brazil nuts, or about six to eight kernels, provides 0.17mg of thiamin or vitamin B-1, meeting 11 percent of the recommended daily value, or DV, for this essential nutrient. Thiamin is important for a healthy nervous system and aids in energy metabolism. Brazil nuts are an excellent food source of two major minerals: phosphorus and magnesium. A 1 oz. serving provides 203mg of phosphorus or 20 percent of the DV and 105.3mg of magnesium, or 26 percent of the DV.
Phosphorus and magnesium aid in energy metabolism and, along with calcium, are essential for building and maintaining strong, healthy bones and teeth. Phosphorus is required to form DNA and is a component of cell membranes. Magnesium helps to regulate blood pressure and form some neurotransmitters, or chemical messengers in the brain that regulate bodily functions.
Trace Minerals
A 1 oz. serving of Brazil nuts provides 0.49mg of copper or 24 percent of the DV. Copper, along with iron, another trace mineral, is needed to form hemoglobin -- essential for oxygen transport throughout the body. Copper helps to form collagen, other connective tissues and promotes nervous, immune and cardiovascular system function. Brazil nuts are by far the single best food source of the trace mineral selenium. Just one single kernel meets 100 percent of the DV for this nutrient, while a 1 oz. serving provides 536.8mg of selenium, or 766 percent of the DV. In addition to promoting a healthy immune system and thyroid gland function, according to the World's Healthiest Foods website, selenium may help to lower your risk of joint inflammation and offers cancer-preventive activities.
References
- The New York Botanical Garden: The Brazil Nut Industry --- Past, Present, and Future
- ELook.org: Nutritional Information on Nuts, brazilnuts, dried, unblanched
- California State University, Los Angeles: Protein Functions
- U.S. Department of Agriculture: Dietary Guidelines for Americans--Fats
- Australian Government: Health and Aging--Vitamin and Mineral Functions
- World's Healthiest Foods: Selenium
Member Comments