Health BENEFITS of Brazil Nuts:
High in Selenium
- helps regulate the production of thyroid hormones
- plays a key role in fertility and reproduction
- helps strengthen the immune system
(see full list here)
High in Magnesium
- aids in muscle contraction and relaxation
- helps manufacture and repair the genetic material DNA and RNA
- supports healthy blood pressure
(see full list here)
High in Copper
- aids in producing ATP, the body's main source of energy
- helps release stored iron to make oxygen-carrying red blood cells
- assists in making and maintaining strong connective tissues
(see full list here)
High in Vitamin B1 (Thiamine)
- helps the body convert food into energy
- promotes a strong digestive system
- supports the production of hydrochloric acid
(see full list here)
High in Polyphenols (Phytonutrients)
- assist in lowering blood pressure and heart disease risk
- aid in reducing inflammation and oxidative stress
- help slow down carbohydrate digestion and tumor growth
Good Amounts of:
MACRONUTRIENT PERCENTAGE OF CALORIES
(1 Brazil nut = approximately 33 calories)
MACRONUTRIENT BREAKDOWN
(grams per 1 Brazil nut)
.6g
Carbohydrates
.7g
Protein
3.4g
Fat
FIBER & NATURAL SUGARS
(grams per 1 Brazil nut)
.4g
Fiber*
.1g
Natural Sugars*
NET CARBS
(grams per 1 Brazil nut)
.2g
Carbohydrates – Fiber = Net Carbs
*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.
*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)
Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.