Brazil Nuts | All You Need to Know About
General profile
Name: Brazil Nuts
Type: Nuts
Other Names: Bertholletia Excelsa
Availability: Dry Season
Color: Mid-Tone Brown
Taste: Buttery
Nutrition summary
Calories: High
Protein: Moderate
Fat: High
Saturated Fat: High
Cholesterol: None
Carbohydrates: Low
Fiber: Very High
Sodium: Low
Main vitamin: Vitamin E and Folate
Main mineral: Selenium, Iron and Phosphorus
Consumption Guide
- Morning time is the best time to eat brazil nuts
- Eat only 2 to 3 brazil nuts each day as they are quite rich in selenium
- You can also take them as selenium supplements
How to buy
- Look for those that are heavy for their size, because damage ones are usually light.
- Again, avoid moldy root and discolored nuts.
Storage
Brazil nuts contain high-fat content, so, there are higher chances they become rancid soon. Moreover, humidity, heat, and light accelerate the process of spoiling. Try to store them with their original package. If the package is opened, shift them in a sealed plastic bag or airtight container. You can store them for 2 to 3 months in the refrigerator.
Consumption methods
- Eaten raw or roasted
- They are best served with beans because of their complimentary proteins.
Nutritional value per 100 g (3.5 oz)
| Energy | 2,743 kJ (656 kcal) |
| Carbohydrates | 12.27 g |
| Starch | 0.25 g |
| Sugars | 2.33 g |
| Dietary fiber | 7.5 g |
| Fat | 66.43 g |
| Saturated | 15.137 g |
| Monounsaturated | 24.548 g |
| Polyunsaturated | 20.577 g |
| Protein | 14.32 g |
| Tryptophan | 0.141 g |
| Threonine | 0.362 g |
| Isoleucine | 0.516 g |
| Leucine | 1.155 g |
| Lysine | 0.492 g |
| Methionine | 1.008 g |
| Cystine | 0.367 g |
| Phenylalanine | 0.630 g |
| Tyrosine | 0.420 g |
| Valine | 0.756 g |
| Arginine | 2.148 g |
| Histidine | 0.386 g |
| Alanine | 0.577 g |
| Aspartic acid | 1.346 g |
| Glutamic acid | 3.147 g |
| Glycine | 0.718 g |
| Proline | 0.657 g |
| Serine | 0.683 g |
| Vitamins | %DV† Quantity |
| Thiamine (B1) | 54% 0.617 mg |
| Riboflavin (B2) | 3% 0.035 mg |
| Niacin (B3) | 2% 0.295 mg |
| Vitamin B6 | 8% 0.101 mg |
| Folate (B9) | 6% 22 μg |
| Vitamin C | 1% 0.7 mg |
| Vitamin E | 38% 5.73 mg |
| Minerals | %DV† Quantity |
| Calcium | 16% 160 mg |
| Iron | 19% 2.43 mg |
| Magnesium | 106% 376 mg |
| Manganese | 57% 1.2 mg |
| Phosphorus | 104% 725 mg |
| Potassium | 14% 659 mg |
| Sodium | 0% 3 mg |
| Zinc | 43% 4.06 mg |
| Other constituents | Quantity |
| Water | 3.48 g |
| Selenium | 1917 μg |
| Beta-Sitosterol | 64 mg |
*Units: μg = micrograms, mg = milligrams
To be continued…
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