huguru

brazil nut

brazilnuts-1

PRIMARY MICRO NUTRIENTS Selenium, Copper, Magnesium, Phosphorus, Potassium, Vitamin E
SECONDARY MICRO NUTRIENTS Manganese, Iron, Zinc, Vit B1
NUTRITIONAL HIGHLIGHTS Extremely good source of Selenium

 
FUNCTIONAL BENEFITS Healing heart disease, cancer, allergies and inflammation – from Selenium

Anti-oxidant protection and energy metabolism:

  • from high Vitamin E content
  • from high content of Copper needed for manufacture of hemoglobin and energy metabolism

Cardio Vascular health protection from beneficial monounsaturated vegetable fat
ADVICE and NUTRITIONAL NOTES
  • Eat only one or two nuts per day
  • Soak before eating to reduce phytates
  • Eat fresh and store in fridge due high polyunsaturates oil content
  • Tea from nut used in Brazil for stomach aches
DANGERS
  • high selenium content can cause liver problems
  • very high in phytates
  • high risk of lipid peroxide damage and rancidity risk
  • high oxalates content (affecting kidneys) 

RDA Brazil % RDA
Nutrient Unit per 100g per 25g serving
Energy kcal 656
Protein g 14.32
Total lipid (fat) g 66.43
Carbohydrate g 12.27
Fiber, total dietary g 7.5
Sugars, total g 2.33
Minerals
Calcium, Ca mg 1000.0 160 16.0% 4.0%
Iron, Fe mg 8.0 2.43 30.4% 7.6%
Magnesium, Mg mg 420.0 376 89.5% 22.4%
Phosphorus, P mg 700.0 725 103.6% 25.9%
Potassium, K mg 470.0 659 140.2% 35.1%
Sodium, Na mg 3
Zinc, Zn mg 11.0 4.06 36.9% 9.2%
Copper, Cu mg 0.9 1.743 193.7% 48.4%
Manganese, Mn mg 2.3 1.223 53.2% 13.3%
Selenium, Se µg 55.0 1917 3485.5% 871.4%
Vitamins
Vitamin C mg 90.0 0.7 0.8% 0.2%
Thiamin mg 1.2 0.617 51.4% 12.9%
Riboflavin mg 1.3 0.035 2.7% 0.7%
Niacin mg 16.0 0.295 1.8% 0.5%
Pantothenic acid mg 5.0 0.184 3.7% 0.9%
Vitamin B-6 mg 1.7 0.101 5.9% 1.5%
Folate, total µg 400.0 22 5.5% 1.4%
Choline, total mg 28.8
Betaine mg 0.4
Vitamin B-12 µg 2.4 0 0.0% 0.0%
Vitamin A, IU IU 5000.0 0 0.0% 0.0%
Vitamin E, total mg 15.0 14.37 95.8% 24.0%
Vitamin D IU 600.0 0 0.0% 0.0%
Vitamin K µg 120.0 0 0.0% 0.0%
Lipids
Fatty acids, total saturated g 15.137
Fatty acids, total monounsaturated g 24.548
Fatty acids, total polyunsaturated g 20.577
Amino Acids
Tryptophan g 0.141
Threonine g 0.362
Isoleucine g 0.516
Leucine g 1.155
Lysine g 0.492
Methionine g 1.008
Cystine g 0.367
Phenylalanine g 0.63
Tyrosine g 0.42
Valine g 0.756
Arginine g 2.148
Histidine g 0.386
Alanine g 0.577
Aspartic acid g 1.346
Glutamic acid g 3.147
Glycine g 0.718
Proline g 0.657
Serine g 0.683

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Self Nutrition Data: an online nutrient breakdown of foods

Dr Axe – a functional medical emphasis on nutrition

Leave a comment