Brazil Nuts

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BRAZIL NUTS

 

Why should I be eating Brazil nuts?

Many people avoid nuts due to their fat content; however, this can

leave them depleted in essential fatty acids that have been shown to

have many beneficial effects. Nuts also contain important

antioxidants that help protect against ageing and disease. So, you

can enjoy Brazil nuts, along with other nuts, as a convenient,

nutritious and tasty snack.

What are they rich in?

Brazil nuts are one of the best dietary sources of selenium. Selenium

is depleted in much of our soil due to over-farming of the land.

Grains would previously have been a good source but these are now,

sadly, depleted in selenium, along with many other nutrients.

However, eating just three Brazil nuts a day can provide the

recommended daily amount of selenium. It is best to go for organic,

if possible, as they are likely to have been grown on more nutritious

soils.

Selenium is vital for fertility in men and women and is also needed

for thyroid function. It is an important detoxifier, remover of heavy

metals and a powerful antioxidant, thus has protective effects

against ageing and disease.

Like other nuts, Brazil nuts contain mono-unsaturated fatty acids.

These have been shown to have great benefits for the cardiovascular

system as they help to lower LDL cholesterol and raise the beneficial

HDL cholesterol.

Other minerals in Brazil nuts include magnesium, zinc, iron and

copper.

Who should eat Brazil nuts?

• Anyone with high cholesterol or wishing to protect their

cardiovascular health

• Anyone suffering from degenerative disorders, such as arthritis,

where antioxidants are needed to repair the body

• Anyone wishing to support their body's detoxification system

• Anyone with an excess of heavy metals such as cadmium (from

cigarette smoke) or mercury (from dental amalgam fillings)

• Anyone wishing to become pregnant

• Men with low sperm count or poor sperm motility

Serving suggestion and amounts

Nuts can be eaten daily chopped up in salads, used in nut loaves,

added at the end of stir-frying vegetables or just as a snack. Aim

for 3 Brazil nuts a day.

• Tofu Brazil nut stir fry

Ingredients

Serves 2

• 2 leeks, washed, trimmed and finely sliced

• 1 tsp tamari sauce

• 2 carrots, trimmed, peeled and cut into fine julienne (matchstick)

strips

• 225g block smoked tofu, cut into 2-cm cubes

• 100g baby corn, halved lengthways

• 3 celery stalks, trimmed and sliced

• 3-4 tbsp chopped brazil nuts

• 1 tsp sesame oil

• 1 tsp orange rind

Method

Heat a large wok, add a little water and then the leeks and tamari.

Stir fry for a few minutes then add the carrots, tofu and sweetcorn.

Cook for a further 5 minutes.

Add the celery, brazil nuts, sesame oil and orange rind. Serve

immediately on a bed of salad leaves.