Similar to all nuts, Brazil nuts are nutrient-dense and contain high amounts of fats, fiber, protein, and antioxidants. The fats in Brazil nuts are mostly polyunsaturated and monounsaturated, which are heart-healthy and help lower cholesterol. These nuts are also a good source of calcium, magnesium, and potassium.
Brazil nuts contain high amounts of the element selenium. In fact, one Brazil nut alone gives you all the selenium that you need for the day! Selenium is an important nutrient that helps in the repair of damaged DNA and supports a healthy immune system.
Brazil nuts can be found in grocery stores raw (shelled or unshelled), roasted, or salted. The high-fat content in these nuts makes them more susceptible to rancidity when exposed to air or sunlight so buying these nuts in the shell allows for longer shelf life. Look for nuts that are whole, firm, unbroken, and brown in color. Store these nuts in an airtight bag in the refrigerator to preserve freshness.
As nuts are high in calories, be sure to stick to the correct portion size of 30g, or around 8-10 brazil nuts.
Brazil nuts have a variety of uses in the kitchen. Consume these nuts for a snack or add them over a fruit or vegetable salad. Brazil nuts are also used as a topper on baked goods, puddings, and fruitcakes.
Have some brazil nuts with our Vanilla Yogurt for a simple summer breakfast.
Alyssa Adler is a Boston University Graduate from Long Island, New York. She was CFYL’s 2016 summer web intern after graduating with a bachelor’s degree in Nutrition Sciences with a concentration in Dietetics. She has since gone on to earn her Master’s degree and is now a Clinical Nutritionist at Mt. Sinai’s St. Luke’s hospital here in New York City. Alyssa has a food blog called Red Delicious and Nutritious which focuses on healthy eating and living and how decadent foods can be made wholesome and delicious. A woman after our own heart!