Brazil Nuts

Brazil nuts originated in Brazil (hence the name), the Brazil nut tree can grow to a height of 250 feet (76.2 metres). The three-sided nut grows in pods; its rich, creamy "meat" tastes like coconut.

Health benefits: The nuts are a very good source of vitamin-E; contain about 7.87 mg per 100 g (about 52% of RDA). Vitamin-E is a powerful lipid soluble antioxidant. It is required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.

Brazil nuts contain exceptionally high levels of selenium. 100 g nuts provide about 1917 µg of selenium and 3485% of recommended daily intake making them as the highest natural source of this mineral. Selenium is an important cofactor for anti-oxidant enzyme glutathione-peroxidase. Just 1-2 nuts a day provides enough of this trace element. Adequate selenium foods in the diet help prevent coronary artery disease, liver cirrhosis, and cancers.

Furthermore, like almonds and pine nuts, brazil nuts too are free from gluten and therefore, is one of the popular ingredients for the preparation of gluten-free food formulas. These formula preparations are, in fact, healthy alternatives in people with wheat food allergy and celiac disease.

Additionally, these creamy nuts are an excellent source of B-complex group of vitamins such as thiamin (51% of RDA per 100 g), riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. Altogether, they work as co-factors for enzymes during cellular substrate metabolism inside the body.

In addition to selenium, they contain very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus, and zinc. Copper helps prevent anemia and bone weakness (osteoporosis). Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase.

Nutritional value:  One ounce (6-8 nuts): 186 calories; 19 grams of fat.

Brazil nut oil, obtained from these nuts, has many traditional medicinal applications as emollient and massage therapy. It has clear yellow color with a pleasant, sweet smell and taste. Its emollient property helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in aromatherapy, in pharmaceutical and cosmetic industry.

How to add them to your diet: Lightly toast Brazil nuts and serve in a bowl as a between-meal snack or an after-dinner delight.