brazil nut

brazilnuts-1

PRIMARY MICRO NUTRIENTS	Selenium, Copper, Magnesium, Phosphorus, Potassium, Vita min 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 content of Selenium needed for: thyroid hormone conversion of T4 to biologically active T3 production of important anti-oxidant Glutathione 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	Âµg	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	Âµg	400.0	22	5.5%	1.4%
Choline, total	mg		28.8
Betaine	mg		0.4
Vitamin B-12	Âµg	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	Âµg	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