Afternoon Brazil Nut Shot

Nutrition facts:

50g portion

Calories - 340Kcal

Total Fat - 35g

Sat Fat - 7g

Total Carbs - 5g

Fiber - 3g

Sugar - 2g

Protein - 7g

In comparison to other nuts the Brazil nuts are large.

The nuts come from a tree that is grown not only in Brazil as the name suggests ,but in many parts of the Amazon too.

Ok, lets get to the interesting part nutrition and benefits of that seed...

I personally would:

Go for 28g of Brazil nut every other day.

Not reccomend more than 1 kernel a day for someone trying to reduce weight.

1 portion is 1oz/ 28g/ 6kernels

Facts:

1. Contain good quantities of vitamins, minerals as well as anti-oxidants

2. High caloric content mostly coming from fats.

3. Rich on mono-unsaturated fatty acids.

4. Good source of vitamin-E.

5. Very high levels of selenium. (28g provides around 500ug or about 900% of the RDI of that mineral)

6. Excellent source of B-complex group of vitamins such as thiamin (13% of RDA per 28g), riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), and folates.

7.Selenium is an important cofactor for anti-oxidant enzyme, glutathione-peroxidase

Benefits:

1. Helps lower LDL "bad cholesterol" levels in blood.

2. Increase HDL "good cholesterol" levels in blood.

3. Adequate selenium in the diet help prevent coronary artery disease, liver cirrhosis, and cancer.

Considerations:

1.Regularly eating multiple servings of Brazil nuts may cause negative health effects.

2.The CIDPUSA Foundation notes that more than 10 times the RDA of selenium can cause brittle hair and fingernails, stimulate skin rashes, affect the nervous system, make you feel fatigued and disrupt digestion causing diarrhea.