The Brazil nut is often overlooked. Like the more popular walnut and almond, it is both a source of protein and a source of fat, as well as providing other essential nutrients. Brazil nuts are a great choice for a healthy afternoon snack that will keep you going until dinnertime.
Brazil nuts, like many other nuts, are an excellent source of protein. Each ounce of Brazil nuts has 4 grams of protein, which is necessary to build up healthy muscles and organs. Brazil nuts are also a good source of vitamins and minerals.
About 70 percent of a Brazil nut is made up of lipids, or fats. For this reason, the nuts are often pressed to extract their oils. They contain saturated fats, monosaturated fats, and polyunsaturated fats, as well as omega-3 and omega-6 fatty acids.
Brazil nuts are very low in cholesterol and sodium. They are also a good source of magnesium, phosphorous, and copper, and a good source of selenium, according to nutritiondata.self.com. Brazil nuts are, however, high in saturated fats, so if a diet low in saturated fat is called for, Brazil nuts should be eaten in moderation. One cup of Brazil nuts is about 870 calories-almost half the recommended daily value-but Brazil nuts are very high in protein, so they are filling, and a cup is more than the usual portion.
Brazil nuts can be eaten raw, mixed into trail mix, or added to a variety of recipes where other nuts are used. They can be subsituted for Macadamia nuts and even coconut, in a pinch. Fruitcake, nut bars, brownies, and mousse are all good recipes to incorporate Brazil nuts. Brazil nuts could also be used as a garnish, sprinkled on top of salads or ice cream sundaes.
Brazil nuts are not the only nutrient-rich nuts. The walnut is “the king” of nuts, according to sixwise.com. Walnuts are a source of omega-3 essential fatty acids and are very heart-healthy. Almonds are rich in magnesium, potassium, and copper. Cashews, pecans, and macadamia nuts are also healthy choices.
Brazil nuts are generally very healthy, but because of their high fat content they are best eaten in place of a less healthy snack. They are a source of protein, making them a good choice for a snack or addition to a meal. Brazil nuts can be incorporated into the diet in a variety of ways, and they are one of the healthiest nuts around.