I’m in love with any kind of oilseed seeds, but the Brazil nut is one of my favorites. Not only for the taste, but because of the nutritional density it has. In addition to being one of the richest foods in selenium, a vital mineral for our health that I will explain later, it is also an excellent source of other minerals such as magnesium, phosphorus and thiamin. They can also be a simple and delicious alternative to offering proteins and fats of good in your daily life.
How to use // 2 units as a snack, or chop into small pieces and use as granola, sprinkle on salads, yogurts or fruit. Homemade Brazil nut milk.
Nutritional Value (28g)
Calories: 184 kcal.
Total fat: 19g / Sat.: 4g / Trans: 0g.
Total carbs: 3g / fiber: 2g / sugar: 1g.
protein: 4G.
Main minerals: selenium, magnesium, phosphorus and potassium.
as explained in this study, low consumption of selenium by food can decrease its concentration in your body and increase risks of dysfunction of the thyroid gland, infertility in men, cardiovascular diseases, cancer and impairment in the immune system. Therefore, it is worth considering including these delights in your routine since in only 2 units per day, we can reach more than 100% of the recommended daily value of selenium.
How to store: Because they have a lot of fat, they can become rancid with ease. So, keep a part in the freezer if you bought a lot of quantity, and the other leaves it in your pantry for quick consumption.
excess: Like any food, excess is never a good way out. In addition, excess selenium can be toxic to your body. 1 to 2 units of Brazil nuts per day is the amount I recommend for my patients.
brazil nuts
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Brazil nuts is one of my favorites seeds (yes, it is a seed) to include in my Routine! not only as a snack option, but also as topping into my morning acai bowl or salads.
I always encourage people to include this nut/seed into their daily base, specially because they provide us with a terrific source of selenium, a vital mineral to our Health. The best part is, you will only need 1 or 2 units per day to get more than 100% of the recommended daily value. Amazing, right? Brazil nuts can also be an addition of friendly fats into your day, Magnesium, Fiber, Protein, and Antioxidants.
Nutritional facts in 28g
Calories: 184 kcal
Total Fat: 19g / Sat.: 4g / Trans: 0g
Total Carbs: 3G / Fiber: 2G / Sugar 1g.
Protein: 4G
Main Minerals : Selenium, Magnesium, Phosporo, and Potassium.
A good status of selenium is super important for Thyroid function, immune system, cancer, and to prevent against cardiovascular disease. This mineral can also work as a powerful antioxidant, since it might increase glutathione levels in the body, which can reduce the damage of free radical in our cells.
How to Store: since brazil nuts presents high fat content, they tend to get rancid easily. So, id recommend to store it inside your freezer or keep them inside a cool and dry place, but dont wait to long to eat them.