So which nut is more beneficial to our health? Let’s get to the point!
The Brazilian Nut:
In just one-fourth of a cup there are 218 calories, 4 grams of carbs, 5 grams of protein, and 22 grams of fat (mostly unsaturated and great for the heart). Selenium is a huge health benefit, which we will talk about in a bit. You also get the added benefit of iron, calcium, magnesium, potassium, and sodium. There are trace amounts of thiamin, vitamin B6, riboflavin and niacin.
In one-fourth of a cup of almonds there are 162 calories, 14 grams of unsaturated fat (great for our hearts) and 6 grams of protein, but don’t get carried away. This is only about 23 almonds and we must remember this about all nuts….the portion is important. Almonds contain fiber in addition to protein and magnesium. They also contain vitamin E. This small nut helps us to lower blood sugar levels, blood pressure and cholesterol levels. Due to the amount of fiber and protein, they can also decrease appetite and help with weight loss.
So who are the stars of the contents:
Selenium– This is a trace element found in the soil and in certain foods as well as water. It is good for preventing coronary heart disease, fighting inflammation, reducing free radicals, helping with antioxidant activity and increasing blood flow. It also helps the thyroid convert T4 (thyroid hormone) into the active T3 form. Healthy thyroid function equals a healthier metabolism. It also plays a role in cancer prevention and improves sexual performance. In men it boosts testosterone levels and helps with sperm production and motility.
Iron– Although pistachio nuts lead in the amount of iron as far as nuts go (four times more as Brazilian nuts or almonds), these above nuts are still a great source of iron. Iron is one of the components of hemoglobin, the material in red blood cells that helps our blood to carry oxygen throughout our bodies. Vitamin C can boost the amount of absorption of iron.
Nuts are loaded with vitamin E, healthy fats, protein and magnesium and those that eat nuts as a regular part of their diet have been shown to lower their risk of obesity, heart disease and diabetes type 2.
So, based on which one of the above packs in more of the above important components, THE WINNER IS the Brazilian Nut over the Almond. The fact that the Brazilian Nut comes in at number one for Selenium in food charts and the almond only yields about 2% of the daily amount that we use, for me, there is no contest!
What is a good serving size for most nuts: one handful, 1/4 cup or 1 ounce. So add these little delightful snacks as a regular part of your diet, especially to curb your appetite in between meals. I like them with yogurt and a bit of granola. If you currently enjoy them as a part of your regular diet, share your way of eating them below: