Brazil nuts have "complete" protein which means that the Brazil nut has all of the necessary amino acids to help foster optimal growth in humans. Organic Brazil nuts can be a good source of protein for people who are vegetarians.
Brazil nuts can be eaten all alone. Additionally they can also be enjoyed roasted, salted or sweetened. They also used in fudge, puddings, pesto, chocolates-bars and crunch bar production. Roughly ground nuts sprinkled over fruit/vegetable salads. They are also used in desserts, particularly in fruit cakes. Brazilnuts can also be added to soup as well as meat and vegetable dishes.
Brazil nuts are high in calories, contains good quantities of vitamins, anti-oxidants and minerals. 100 g of brazil nuts provide about 656 calories. Their high caloric content is because of their fats. However, the nuts are especially rich in mono-unsaturated fatty acids (MUFA) like palmitoleic acid (16:1) and oleic acid (18:1) that helps to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" in the blood.
Brazil nuts contain exceptionally high levels of selenium. 100 g nuts provide about 1917 mcg of selenium and 3485% of recommended daily intake making them as highest natural source of this mineral. Selenium is an important cofactor for anti-oxidant enzyme glutathione peroxidase. Just 1-2 brazil nut a day provides enough of this trace element. Adequate selenium foods in the diet help prevent coronary artery disease, liver cirrhosis and cancers.
The nuts are also very good source of vitamin E. Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.
In addition cream nuts are excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism. In addition to selenium, they contain very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus and zinc. Copper helps prevent anemia and bone weakness (osteoporosis).
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