Brazil nuts are best known for their high selenium content, but Brazil nuts also have significant amounts of other nutrients, including zinc, vitamin E, magnesium and calcium. Selenium, zinc and vitamin E all function as antioxidants; incorporating Brazil nuts into your diet may help to prevent free radical damage to your body. Brazil nuts also provide calcium and magnesium, which are both important for bone health.
Basic Nutrition Information
One oz. of Brazil nuts provides 186 calories, 4 g of protein, 18.8 g of fat, 2.5 g of carbohydrate and 2.1 g of fiber. Like other nuts, Brazil nuts have a relatively high fat content with 4.3 g of saturated fat, 7 g of monounsaturated fat and 5.8 g of polyunsaturated fat.
Selenium
Selenium functions as an integral part of a group of antioxidant enzymes, which help to neutralize free radicals to prevent damage to the cells of your body. Selenium is also vital for the activation of thyroid hormones that regulate growth and metabolism. One oz. of Brazil nuts provides 544 mcg of selenium, which is almost 10 times the daily requirement of 55 mcg for adults.
Zinc
One ounce of Brazil nuts provides 1.2 mg of zinc, while the daily requirement for zinc for adults is 11 mg for men and 8 mg for women. Zinc functions as part of the antioxidant enzyme superoxide dismutase. This important mineral is also necessary for wound healing and keeping the immune system functioning properly.
Vitamin E
Vitamin E is a potent antioxidant, which many Americans don't get enough of, according to the Linus Pauling Institute. The daily requirement for vitamin E for adults is 15 mg. One ounce of Brazil nuts provides 1.6 mg, or more than 10 percent of the daily requirement for adults.
Calcium
Calcium is the major mineral that makes up your bones. Calcium is also important for muscle contraction and blood clotting. The daily calcium requirement for adults is 1,000 mg, while one ounce of Brazil nuts provides 45 mg of calcium.
Magnesium
One ounce of Brazil nuts provides 107 mg of magnesium, while the daily requirement for adults over age 30 is 420 mg for men and 320 mg for women. Thus, 1 oz. of Brazil nuts provides more than 25 percent of the daily requirement for magnesium for adults. Magnesium helps your body create energy from the food you eat and makes up part of the mineral content of your bones.
References
- USDA Food and Nutrient Database: Brazil nuts
- Linus Pauling Institute at Oregon State University: Selenium
- Linus Pauling Institute at Oregon State University: Zinc
- Linus Pauling Institute at Oregon State University: Vitamin E
- Linus Pauling Institute at Oregon State University: Calcium
- Linus Pauling Institute at Oregon State University: Magnesium
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