The health benefits of Brazil nuts were discovered as far back as 1569, when they were eaten by hungry Spanish soldiers. The men soon felt revitalized after eating these nutrient-filled nuts. Brazil nuts are now a popular food item and are eaten out-of-hand, in baked goods and in chocolate.
Unsaturated Fat
Nuts are a healthy meat substitute in many vegetarian diets. Meats, especially beef, contain saturated fat that can lead to diseases of the heart. Nuts contain unsaturated fats, which have been shown to help lower blood pressure and total cholesterol. This can help reduce the risk of developing heart disease and other related conditions, such as hypertension.
Vitamins and Minerals
Brazil nuts are good sources of calcium, phosphorus, potassium and Vitamin B. They are particularly high in the mineral selenium, which may help destroy cancer cells and strengthen the immune system. The selenium found in two Brazil nuts may be enough to help improve prostate, colon and lung cancers. If you plan to use Brazil nuts as an alternative therapy, however, it is important to first consult your doctor.
Menu Suggestions
With their mild flavor, Brazil nuts are an excellent snack by themselves. One serving of Brazil nuts -- 1 oz., or 6-8 nuts -- contains 186 calories. They characteristically have hard shells, so a nut cracker is a must when enjoying these nuts. Use them chopped as a topping for yogurt and cereal, in a stir-fry or on a salad for added crunch. When shopping for Brazil nuts, select the raw version or those still in their shells, as nuts processed with additional oils and salt furnish unnecessary calories and sodium.
Considerations
Tree nuts, including Brazil nuts, walnuts, almonds and hazelnuts, are a common source of allergies and can cause significant allergic reactions. Before trying Brazil nuts, be sure you are not allergic to them. If you aren't sure, speak with your doctor.
Member Comments