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The Brazil Nut – Nut With The Highest Selenium Content

No other plant-based food contains as much selenium as the fruit of the Brazil nut tree. But the nut is not just so healthy because of its selenium content. It also contains many minerals and vitamins – but unfortunately also a lot of fat.

How much selenium does the Brazil nut contain?

100 grams of Brazil nuts contain 1.9 milligrams of selenium. No edible plant has such a high selenium content.

Selenium is one of the antioxidants that protect the body’s cells from free radicals. These penetrate body cells and are considered to be one of the most important causes of cancer.

The selenium prevents the degeneration of the cell. Scientific studies indicate that the trace element protects against nerve diseases such as multiple sclerosis or Alzheimer’s.

Two nuts cover the daily requirement

According to experts, the consumption of just a few nuts covers the daily requirement of an adult.

If you add a few Brazil nuts to your diet three to four times a week, you are optimally supplying your body with the important trace element.

Brazil nuts are very high in fat

Brazil nuts are not only popular because of their high selenium content. They contain a number of substances that the human body needs to maintain its functions.

The fat content is very high at 66.4 grams per 100 grams of Brazil nuts, only pecan nuts contain more fat. However, it is mainly the healthy unsaturated and polyunsaturated fatty acids.

100 grams of Brazil nuts have 660 calories. People who suffer from obesity or are on a diet should therefore only consume Brazil nuts in very small amounts.

What the Brazil nut contains apart from selenium and fat

  • fiber
  • sodium
  • magnesium
  • phosphorus
  • potassium
  • calcium
  • iron
  • zinc
  • Vitamins C, B6, B12, E

Mold infestation of Brazil nuts

Brazil nuts are eaten raw. It takes a lot of effort to get them out of the extremely hard shell. For this reason, the nuts are often sold already shelled and polished.

Unfortunately, this means there is a risk of dangerous mold forming on the nuts, which is harmful to health and can cause poisoning.

It is therefore better to only buy unshelled Brazil nuts and only crack them open just before consumption. Shelled nuts must be consumed as soon as possible.

Pay attention to the taste

The high-fat content of Brazil nuts can cause the nuts to go rancid quickly. This can be recognized by a foul smell.

Rancid nuts taste very unpleasant. Fresh, healthy Brazil nuts have a sweet, nutty aroma.

Brazil nuts that taste or smell funny should not be eaten, they belong in the trash can.

Tips and tricks

In contrast to hazelnuts and many other types of nuts, Brazil nuts rarely cause allergies. However, if you feel a burning sensation on your tongue or get swelling when eating them, you are one of the people who are allergic to Brazil nuts.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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