BRAZIL NUTS HEALTH BENEFITS AND MINERALS

Posted in VEGETABLES HEALTH BENEFITS AND MINERALS

Health benefits

Brazil nuts are high in calories; contain good quantities of vitamins, anti-oxidants and minerals. Its kernels, in-fact, have been staple energy sources of native Amazonians even today.

100 g of brazil nuts provide about 656 calories. Their high caloric content chiefly comes from their fats. However, much of this fat content is mono-unsaturated fatty acids (MUFA) like palmitoleic acid (16:1) and oleic acid (18:1) that helps lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" levels in the blood. Research studies suggest that Mediterranean diet that is rich in monounsaturated fatty acids offers protection from coronary artery disease and strokes by favoring healthy blood lipid profile.

The nuts are also a very good source of vitamin-E; contain about 7.87 mg per 100 g (about 52% of RDA). Vitamin-E is a powerful lipid soluble antioxidant. It is required for maintaining the integrity of cell membrane of mucusa and skin by protecting it from harmful oxygen-free radicals.

Brazil nuts hold exceptionally high levels of selenium. 100 g nuts provide about 1917 µg or 3485% recommended daily intake of selenium, rating them as the highest natural source of this mineral. Selenium is an important cofactor for anti-oxidant enzyme, glutathione-peroxidase. Just 1-2 nuts a day provides enough of this trace element. Adequate selenium in the diet help prevent coronary artery disease, liver cirrhosis, and cancers.

Furthermore, just as in almonds and pine nuts, brazil nuts too are free from gluten protein. The nuts, therefore, are one of the popular ingredients in the preparation of gluten-free food formulas. These formula preparations are, in-fact, healthy alternatives in people with wheat food allergy and celiac disease.

Additionally, these creamy nuts are an excellent source of B-complex group of vitamins such as thiamin (51% of RDA per 100 g), riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), and folates. Altogether, these vitamins work as co-factors for enzymes during cellular substrate metabolism inside the body.

In addition to selenium, they hold 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). Manganese is an all-important co-factor for the antioxidant enzyme, superoxide dismutase.Nutrition value

Nutritional value

Nutritional value: 100 g.

PRINCIPLE

NUTRIENT VALUE

% RDA

Energy

656 Kcal

33%

Carbohydrates

12.27 g

10%

Protein

14.32 g

26%

Total Fat

66.43 g

221%

Cholesterol

0 mg

0%

Dietary Fiber

7.5 g

20%

VITAMINS

Folates

22 mcg

5.5%

Niacin

0.295 mg

2%

Pantothenic acid

0.184 mg

3.5%

Pyridoxine

0.101 mg

8%

Riboflavin

0.035 mg

3%

Thiamin

0.617 mg

51%

Vitamin A

0 IU

0%

Vitamin C

0.7 mcg

1%

Vitamin E-gamma

7.87 mg

52%

ELECTROLYTES

Sodium

2 mg

0%

Potassium

597 mg

13%

MINERALS

Calcium

160 mg

16%

Copper

1.743 mg

194%

Iron

2.43 mg

30%

Magnesium

376 mg

94%

Manganese

1.223 mg

53%

Phosphorus

725 mg

103%

Selenium

1917 mcg

3485%

Zinc

4.06 mg

36%

PHYTO-NUTRIENTS

Carotene-ß

0 mcg

--

Crypto-xanthin-ß

0 mcg

--

Lutein-zeaxanthin

0 mcg

--

.