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Brazil nuts are unique in the world of Nutritions. Technically a seed from one of
the largest trees in the Amazon rainforest. They are most famous for being the
planet's richest dietary source of slenium.
Heart Health: They contain high levels of monounsaturated and polyunsaturated fats,
which help improve cholesterol profiles. Some studies have shown that a single
serving of Brazil nuts can significantly lower LDL (bad) cholesterol within hours.
Brain Function: They are rich in ellagic acid, a polyphenol with
anti-inflammatory and neuroprotective properties that may support cognitive health
and mood.
Potent Antioxidants: Beyond selenium, they are packed with Vitamin E and phenols
like gallic acid, which neutralize free radicals and reduce systemic inflammation.
Mineral Rich: They are an excellent source of magnesium (crucial for bone
density and nerve function) and copper (important for energy production).
The most significant feature of Brazil nut is its Selenium
Extreme Potency: A single Brazil nut contains roughly 68–91 mcg of
selenium.
Daily Value: Just one nut per day provides over 100% of the
recommended daily intake for an adult.
Thyroid Support: Selenium is highly concentrated in the thyroid
gland, where it helps produce thyroid hormones and protects the
gland from oxidative damage
| Nutrient | Amount |
|---|---|
| Energy | 659 kcal |
| Protein | 14 g |
| Total Fat | 67 g |
| Saturated Fat | 16 g |
| Monounsaturated Fat | 25 g |
| Polyunsaturated Fat | 24 g |
| Carbohydrates | 12 g |
| Dietary Fiber | 8 g |
| Sugars | 2 g |
| Calcium | 160 mg |
| Iron | 2.4 mg |
| Magnesium | 376 mg |
| Potassium | 659 mg |
| Selenium | 1917 µg |
| Vitamin E | 5.7 mg |
Pecans are a nutritious tree nut native to North America, known for their rich, butterfly and numerious health benefits. While they are among the most calories dense, nuts, they are also a power house of heart healthy fats and toast the highest antioxidants content of any tree nut.
Heart Health: The monounsaturated fats and plant sterols in pecans
help lower "bad" LDL cholesterol. Research suggests that a
pecan-rich diet can reduce LDL levels by as much as 10–16%.
Anti-Inflammatory Properties: Because they are rich in magnesium and
omega-3 fats, pecans help reduce inflammation in the arterial walls,
lowering the risk of arthritis and heart disease.
Brain Protection: The combination of Vitamin E, thiamine, and
manganese supports a healthy nervous system and may help delay
age-related cognitive decline.
Low Glycemic Index: Because they are high in fat and fiber but low
in carbs, they result in almost no blood sugar spike, making them an
ideal snack for those managing diabetes.
| Nutrient | Amount |
|---|---|
| Energy | 691 kcal |
| Protein | 9.2 g |
| Total Fat | 72 g |
| Saturated Fat | 6.2 g |
| Monounsaturated Fat | 41 g |
| Polyunsaturated Fat | 21 g |
| Carbohydrates | 14 g |
| Dietary Fiber | 10 g |
| Sugars | 4 g |
| Calcium | 70 mg |
| Iron | 2.5 mg |
| Magnesium | 121 mg |
| Potassium | 410 mg |
| Vitamin E | 1.4 mg |
California's growers produce over 80% of the world's almonds. California almonds are more than just snacks — they are a global agricultural powerhouse, known for their consistent quality, sweet flavour, and crunch.
Heart Health: High in monounsaturated fats (the same "good" fats found in olive oil), almonds help lower LDL (bad) cholesterol and reduce the risk of heart disease.
Blood Sugar Control:Their high fiber, protein, and magnesium content makes them an excellent snack for managing insulin sensitivity and preventing blood sugar spikes.
Skin & Anti-Aging: They are one of the best natural sources of Vitamin E, a powerful antioxidant that protects cells from oxidative damage and supports glowing skin.
Weight Management: Despite being calorie-dense, the combination of fiber and protein promotes a feeling of "fullness" (satiety), which can help reduce overall calorie intake throughout the day.
Bone Strength:They contain more calcium than any other tree nut, supporting bone density and nerve function.
| Nutrient | Amount |
|---|---|
| Calories | 575 kcal |
| Protein | 21.2 g |
| Total Fat | 49.4 g |
| Saturated Fat | 3.7 g |
| Polyunsaturated Fat | 12.1 g |
| Monounsaturated Fat | 30.9 g |
| Carbohydrates | 21.7 g |
| Dietary Fiber | 12.2 g |
| Potassium | 705 mg |
| Magnesium | 268 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin E | 26.2 mg |
| Calcium | 264 mg |
| Iron | 3.7 mg |
