Brazil nuts consist of 69% fat, 18% protein, and 13% carbohydrates. Among the fat content there are roughly 25% saturated, 34% polyunsaturated, and 41% monounsaturated. The saturated fat content of Brazil nuts is amongst the highest of all nuts.
Only 2 Brazil nuts a day is the recommended amount!
Brazil Nuts are a very good source of Selenium- they have the highest form of natural selenium available, containing about 2500 times as much as any other nut, and a good source of Magnesium and Thiamine. Selenium offers protection against heart disease and is said to help prevent cancer. It is also a good antioxidant – it can protect cells from free radical damage, therefore can slow down the aging process, stimulate our immune systems, and protect against heart disease.
Like all nuts, Brazil nuts are a good source of protein and fiber, and are a popular source of nutrition and minerals with vegetarians. Brazil nuts are rich in minerals and trace elements such as zinc and magnesium, and contain useful amounts of phosphorous, copper and iron.
- Brazil nuts are usually eaten all alone. They can also be enjoyed roasted, salted, or sweetened. Coarsely grind them and sprinkle on fruit or yogurt or desserts. Use in fruit cakes.
- Brazil nut oil can be used in salad dressings and in cooking.
- Brazil nuts can often substitute for macadamia nuts or even coconuts in recipes.