No prizes for guessing where the humble Brazil nut originates from, yep, this nutrient packed tree nut can be mainly found growing naturally in the Amazonian rain forest in Brazil. Incidentally, they aren’t the world’s largest producer of the nuts, that crown belongs to Bolivia. The Amazonian rain forest is directly next door to the England Football teams first match in Brazil that took place yesterday! England had to endure a humid one as the ideal conditions for this nut to grow is with plenty of warmth and moisture. The Brazil nut is nutrient packed, but also high in fat and calories so should be consumed in moderation and as part of a balanced diet.
Approx 30g of brazil nuts contains approx 185kcal, 4g protein, 3g of carbs and around 19g of fat, albeit the cardioprotective monounsaturated and polyunsaturated fat (41% and 34% respectively). As well as this they deliver fibre, calcium and even iron (approx 5 and 4% respectively). Perhaps most notably, Brazil nuts contain Selenium, with a 30g serving providing a ridiculous 774% of your daily recommended intake! Selenium is a trace mineral that plays a key part in immune and thyroid function, so it can be useful as a method of supporting a stressful training regime and in joint lubrication (essential oils).
Livestrong, (2013). What are the health benefits of Brazil nuts? Retrieved 13th June, 2014, from http://www.livestrong.com/article/288745-what-are-the-health-benefits-of-brazil-nuts/