Brazil Nuts: a wonderful and functional food

Brazil nuts are high in selenium

http://www.nutrition-and-you.com/brazil-nuts.html

- the highest natural source. anti-oxidant enzyme, glutathione-peroxidase... helps to prevent coronary artery disease, liver cirrhosis, and cancers.
- contain B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), and folates. 
- they contain very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus, and zinc. Copper helps prevent anemia and bone weakness (osteoporosis). Manganese is an all-important co-factor for the antioxidant enzyme,superoxide dismutase.
- vitamin-E; contain about 7.87 mg per 100 g (about 52% of RDA). Vitamin-E is a powerful lipid soluble antioxidant. It is required for maintaining the integrity of cell membrane of mucus membranes and skin.
 - excellent source of mono-unsaturated fatty acids (MUFA) like palmitoleic acid (16:1) and oleic acid (18:1) that helps to lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood. Research studies suggest that Mediterranean diet that is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
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