What Are the Health Benefits of Brazil Nuts?
One ounce of Brazil nuts contains 185 calories, 4 grams of protein and 3 grams of carbohydrates. Brazil nuts provide 2 grams of fiber per 1 ounce serving, which is 8 percent of the recommended daily allowance, or RDA, as per U.S. Department of Agriculture guidelines based on a 2,000 calorie per day diet. They provide 5 percent of the RDA for calcium and 4 percent for iron.
One ounce of Brazil nuts provides 774 percent of the daily recommended value of selenium. Selenium is a trace mineral essential to immune and thyroid function, explains the CIDPUSA Foundation which is dedicated to helping people who suffer from autoimmune disorders. While selenium deficiency does not often occur in Western countries, it may cause anxiety disorders, asthma, depression, heart disease, rheumatoid arthritis, and seizures.
A 1-ounce serving of Brazil nuts contain 27 percent the RDA for magnesium which helps with the functioning of muscles, the production of protein and absorption of energy from food. They also offer 25 percent of the RDA for copper which can help the body use iron, maintain bone and connective tissue health, promote thyroid function, support the production of melanin and protect and repair tissues. With 20 percent of the RDA for phosphorous, Brazil nuts also support bone and teeth health. Brazil nuts also provide manganese, zinc, vitamin E, potassium and riboflavin.