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the benefits of brazil nuts

20th July 2016 by Jess

Just 25g of these crunchy, raw brazil nuts provides you with a whopping 870% of your daily intake of selenium; a mineral that helps support your immune system and protect your cells. Perfect for snacking, baking and topping.

brazil tree

the tallest tree in the rainforest

Brazil nut trees are one of the tallest, longest-living plant species among all the tropical rain forests, with a lifespan of 500 to 700 years. They grow in Brazil, but they’re also found beyond Brazil in the non-flooded forests of Bolivia and Peru.

They grow up to 50 meters in height with a large upright stem and a wide umbrella-like foliage canopy two thirds of the way up the tree.

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The nut itself is abundant in many things. Most of the fat found in Brazil nuts is the healthy unsaturated varieties which, when used in place of saturated fat – can help to promote a healthy cardiovascular system.

Jess, graze nutritionist
brazil nuts

rich in vitamins & minerals

Brazil nuts are a staple energy source for native Amazonians even today, but you get a lot of bang for your buck for those calories.

They contain good quantities of vitamins, including the B-complex group of vitamins such as vitamin B1, B2, B3, B5 and B6, vitamin E, and minerals such as copper, magnesium, manganese, potassium, calcium, iron and zinc.

super source of selenium

Brazil nuts contain exceptionally high levels of selenium. Selenium is an important cofactor for the body’s potent antioxidant enzyme, glutathione-peroxidase. Just 1-2 nuts a day provides enough of this trace element to keep your body topped up with selenium. 100g nuts provide about 1917µg or 3485% recommended daily intake of selenium, rating them as the highest natural source of this mineral.

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Jess's 5 favourite ways to enjoy brazil nuts:

  • Coated in dark chocolate as an after dinner treat.
  • Paired with fresh tangerine segments and enjoyed as a mid-morning pick-me-up
  • In a fresh green salad with a honey and orange salad dressing
  • Blended into a breadcrumb like consistency and included in a bircher muesli recipe – the creaminess of the nut lends a real silky and milky texture and flavour to the recipe
  • Blended with olive oil, lemon juice, garlic and basil for a brazil nut pesto
more brazil nut recipes
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By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at for even more.

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