• Brazil nuts are a rich source of selenium
• Unsaturated fatty acids and Omega-6 in Brazil nuts
• Brazil nuts are a rich source of minerals and vitamins

Valuable Brazil nuts are harvested almost 100% from wild trees. Dormice grow up to 50 meters tall and produce approximately 450 kg of nuts per year. Although Brazil nuts are high in fat, with 100 g containing up to 656 kcal, they are extremely healthy. This is because they consist primarily of unsaturated fats, which are essential for the proper functioning of the body.

Brazil nuts are a rich source of selenium

Hazelnuts are a great source of selenium. One nut is enough to meet our daily needs. How does selenium affect our body? First, selenium activates antioxidants in the body, which protect us from the harmful effects of external factors. Selenium has properties that combat free radicals and strengthen our immune system. The element can also support the function of the thyroid, help prevent the formation of venous congestion, and also affect the proper functioning of the circulatory system.

Unsaturated fatty acids and Omega-6 in Brazil nuts

Although Brazil nuts are quite high in calories (100 g = 656 kcal), it's important to remember that this calorie content is due to their high fat content. These are healthy monounsaturated fatty acids that have the ability to lower bad cholesterol (LDL) while raising good cholesterol (HDL). Ensuring our diet is rich in these fats supports the proper functioning of the circulatory system and reduces the likelihood of atherosclerosis, stroke, or heart attack.

Brazil nuts are also a rich source of omega-6 acids, which have anti-inflammatory and immunomodulatory properties, i.e., they boost immunity and the body's self-repair activities.

Brazil nuts are a rich source of minerals and vitamins

It should not be overlooked that Brazil nuts are also an excellent source of many minerals:

• Calcium - 160 mg
• Iron - 2.43 mg
• Magnesium - 376 mg
• Phosphorus - 725 mg
• Potassium - 659 mg
• Sodium - 3 mg
• Zinc - 4.06 mg

The minerals contained in nuts have a positive effect on our bodies. Their properties strengthen immunity and improve health. You can successfully add nuts to your daily diet. However, remember not to overdo it and consume them in moderation.

Brazil nuts are also rich in vitamins:

• Vitamin C - 0.7 mg
• Thiamine - 0.617 mg
• Riboflavin - 0.035 mg
• Niacin - 0.295 mg
• Vitamin B6 - 0.101 mg
• Folic acid - 22 µg
• Vitamin E - 5.65 mg

Aside from their health benefits, Brazil nuts are also extremely tasty. They can be successfully served as a healthy snack. You can add them to salads or as an addition to a cheese platter. They're perfect for baking, cakes, or cookies.