Back to knowledge libraryBrazil Nuts
Almonds are a popular tree nut that originated in the Middle East. They can be consumed in both sweet and savoury dishes.
What is the nutrient content of Brazil nuts?
A recommended serving size of Brazil nuts is 30g, which is about 10 nuts:
What are the health benefits of Brazil nuts?
1. High in Antioxidants: Currants contain high levels of polyphenols and flavonoids, which have powerful antioxidant properties that help protect cells from oxidative damage.
2. Heart Health: The potassium content in currants supports heart function, protects against heart disease, and helps regulate blood pressure.
3. Iron: Currants are a source of iron, supporting red blood cell production and contributing to energy levels.
Where can I find Brazil nuts?
Brazil nuts can be eaten raw, and as part of savoury and sweet snacks, such as granola, baked goods, vegan alternatives (such as plant-based cheeses and cream sauces), and trail mixes.
It is important to note that the consumption of too many Brazil nuts can lead to toxicity due to their high selenium content, so try to stick to the recommended serving size (30g).
References:
Public Health England (2016). Government Dietary Recommendations. Available at:
https://assets.publishing.service.gov.uk/media/5a749f
ece5274a44083b82d8/government_dietary_recomme
ndations.pdf [Accessed 8 November 2024].
British Heart Foundation (2024). Are nuts good for you? Available at:
https://www.bhf.org.uk/informationsupport/heart-ma
tters-magazine/nutrition/are-nuts-good-for-you
[Accessed 10 September 2024].
Colpo, E., Vilanova, C. D., Brenner Reetz, L. G., Medeiros Frescura Duarte, M. M., Farias, I. L., Irineu Muller, E., Muller, A. L., Moraes Flores, E. M., Wagner, R., & da Rocha, J. B. (2013). A single consumption of high amounts of the Brazil nuts improves lipid profile of healthy volunteers. Journal of nutrition and metabolism, 2013, 653185.
https://doi.org/10.1155/2013/653185 [Accessed 10
September 2024].
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.