Despite their name, Brazil nuts are grown in many regions of the Amazon, not only Brazil. Enjoy them chopped and added to cake or muffin recipes, sprinkled on top of breakfast cereal (e.g. porridge or Bircher muesli), yoghurt or summer salads, or simply enjoy a small handful as a healthy snack between meals.
A small handful (approximately 30g or 6 nuts) provides the following (USDA National Nutrient Database 2011 and NHMRC Nutrient Reference Values for adults):
Vitamin E: 1.6mg (approximately 20% of your daily needs)
Selenium: 544µg (approximately 800% of your daily needs)
Magnesium: 107mg (approximately 30% of your daily needs)
Phosphorus: 206mg (approximately 20% of your daily needs)
Copper: 0.5mg (approximately 30% of your daily needs)
Manganese: 0.3mg (approximately 5% of your daily needs)
As always, opt for raw unsalted Brazil nuts and store them in a cool dry airtight container (in a sealed container in the fridge is ideal) as their high unsaturated fat content renders them particularly susceptible to rancidity when exposed to heat.
Stay tuned for a tasty recipe featuring Brazil nuts I’ll share soon.
Flores-Mateo et al (2013), ‘Nut intake and adiposity: meta-analysis of clinical trials’, American Journal of Clinical Nutrition, 97(6): 1346-1355.
Fraser et al (1992), ‘A possible protective effect of nut consumption on risk of coronary heart disease. The Adventist Health Study’, Archives of Internal Medicine, 152(2): 1416-1424.
Thomson (2004), ‘Selenium and iodine intakes and status in New Zealand and Australia’, The British Journal of Nutrition, 91(5): 661-672.