PLANT POWER: Brazil nut – Technically a seed, chock full of healthy fats, protein, fibre, and selenium
May 29, 2019 • 1 min read
A single Brazil nut contains 68 to 91 micrograms (mcg) of selenium – more than enough to satisfy the daily recommended adult allowance of 55 mcg.
Your thyroid gland will love you for it, using selenium to convert thyroxine hormone (T4) into its active form, triiodothyronine hormone (T3), which helps control many body functions, including growth, body temperature, and heart rate.
Brazil nuts also contain plenty of protein, essential minerals, and healthy polyunsaturated and monounsaturated fatty acids. Just the thing for improving cholesterol levels. A 2019 study showed that higher consumption of tree nuts decreased the risk of cardiovascular disease and heart attack among people living with diabetes.
Break it down
One serving (three Brazil nuts) contains the following nutrients: 99 calories, 2.15 grams (g) of protein, 10.06 g of fat, 1.76 g of carbohydrate, 1.10 g of fibre, 109 milligrams (mg) of phosphorus, 99 mg of potassium, 56 mg of magnesium, 24 mg of calcium, 0.61 mg of zinc, 0.36 g of iron, 0 mg of sodium.