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Why Choose Brazil Nuts?
Brazil nuts, also known as Pará nuts, are prized for their distinctive flavor and impressive nutritional benefits. Grown in the rainforests of the Amazon, these nuts are rich in protein, fiber, healthy fats, and essential minerals.
Nutritional Benefits of Brazil Nuts
Brazil nuts are a powerhouse of nutrients. A single 28-gram serving (about 6 nuts) contains:
- 187 calories
- 4 grams of protein
- 3 grams of fiber
- 19 grams of fat, with 5 grams being healthy saturated fat.
These nuts are particularly abundant in selenium, an essential mineral that supports metabolism, immune function, and thyroid health. Just one Brazil nut provides the recommended daily intake of selenium, making them an easy and convenient way to meet your nutritional needs. However, it’s important to consume them in moderation, as too much selenium can be harmful.
Other Key Nutrients in Brazil Nuts:
- Copper: Essential for red blood cell formation and nerve health.
- Magnesium: Vital for strong bones, muscles, and a healthy nervous system.
- Thiamine (Vitamin B1): Supports metabolism and the nervous system.
Health Benefits of Brazil Nuts
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Supports Thyroid Function: Selenium is crucial for thyroid hormone production, which regulates metabolism. Brazil nuts help maintain healthy thyroid function.
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Boosts Immune Health: Selenium enhances immune responses by promoting antibody production and activating white blood cells that fight infections.
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Promotes Heart Health: Packed with unsaturated fats, Brazil nuts can help lower cholesterol levels and reduce the risk of cardiovascular diseases. Magnesium, another key nutrient, also supports heart health.
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Supports Brain Health: The antioxidant properties of vitamin E found in Brazil nuts help protect the brain from oxidative damage, potentially slowing cognitive decline.
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Promotes Healthy Bones: With their high magnesium content, Brazil nuts contribute to the development and maintenance of strong bones, helping prevent conditions like osteoporosis.
Moderation is Key
While Brazil nuts are incredibly healthy, they are also calorie-dense and high in selenium. It’s important to consume them in moderation. A daily serving of 28 grams (roughly 6 nuts) provides a balanced and nutritious snack without the risk of excess selenium.