You'll go nuts when u learn the highest food source of Selenium! #GardenCuizine

Brazil Nuts
highest source of trace mineral
Selenium

Recently, I had a patient ask me about the trace mineral Selenium. She wanted to know what Selenium was good for. I remembered learning about Selenium at Rutgers. My professor told us a story of someone who actually got sick from eating too many brazil nuts. Brazil nuts are the highest food source of Selenium.  

As I was writing up my patient's nutrition assessment, one of South Jersey Healthcare's dietetic interns stopped by to say hello. He asked me if I had ever seen a brazil nut fresh off the tree. "No," I replied. So this weekend, I tracked down some great photos taken by Lior Golgher (shown) that shows what brazil nuts look like clustered inside the fresh cut fruit. The outer shell looks like a crater and reminds me of a coconut.

Brazil nut trees (Bertholletia excelsa) grow in the Amazon Rain Forest and can grow really tall - over 150 feet. One tree can produce 250 pounds of nuts!

Selenium is essential for good health but is only required in small amounts. The body uses Selenium to make antioxidant enzymes called selenoproteins, which may contribute to prevention of chronic diseases like cancer and heart disease. 

GardenCuizine Nutrition Data Brazil nuts
Excellent Source: Selenium, Magnesium,Copper
Good Source: Thiamin  
One ounce (28 grams): 184 calories; total fat 19g; saturated fat 4g; monounsaturated fat 7g; polyunsaturated fat 6g; total carbohydrate 3g; dietary fiber 2g (8% DV); protein 4g (8% DV); Vitamin E 2 mg (8% DV); Thiamin 0.2 (12% DV); Magnesium 105 mg (26% DV); Phosphorus 203 mg (20%); Copper 0.5 mg (24% DV); Selenium 534 mcg (767% YIKES over the upper limit recommended for safe eating!!) Enjoy a few at a time or in with a variety of mixed nuts.

Besides brazil nuts, other food sources of selenium include tuna, cod, chicken breast meat, sunflower seed kernels and beef chuck roast. 

Selenium RDA

Kids age 1-3	Kids age 4-8	M/F age 9-13	M/F 14 - >70	Pregnant 14-50
20 mcg/d	30 mcg/d	40 mcg/d	55 mcg/d	60 mcg/d
UL: 90	150	280	400	400

M/F = males/females. Mcg/d = micrograms per day. UL = Upper Limit. RDA data courtesy of Diana Wind, RD using Institute of Medicine reference tables.
Photos Copyright (C) Lior Golgher Picasa Public Web Albums. A fresh cut Brazil nut fruit near Jauaperi River, Lower Rio Branco-Rio Jauaperi Extractive Reserve, Brazil.
Related Links:
What is Selenium? Dietary Supplement Fact Sheet 
Rainforest Alliance Brazil Nut Trees 
Heart Healthy Fats from Nuts
Blog post Copyright (C) 2013 Wind. All rights reserved.

Pistachio Nuts for Protein, Potassium, Phytosterols, Antioxidants, Fiber, B-Vitamins #GardenCuizine @NutritionTwins

Pistachio Nuts
Sensible

Healthy Snacking

The FDA states that, "Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Click on the chart below to see more.

Strong scientific evidence shows that Phytosterols, including: Beta-sitosterol, Campesterol, Stigmasterol, 5-avenasterol, sitostanol and campestanol have been shown to reduce cholesterol. 2 to 3 grams per day can lower total cholesterol by 4 to11% and LDL by 7 to15%.* 

Plant sterols are naturally found in plant foods like nuts; and also are added to food products like HeartRight® SmartBalance® buttery spread. To help improve or maintain healthy cholesterol levels, eat more nuts, fruits and vegetables; read food labels and look for added plant stanols and sterols.

Read more abut Pistachios
Check out "Nuts About Pistachios" article by Diana Wind, RD
published on davesgarden.com

*Reference: Academy of Nutrition and Dietetics Evidence Analysis Library.

Related Links

NutritionTwins: A diet that includes tree nuts, such as pistachios is linked to a healthy heart! A recipe for a healthy heart http://t.co/vUrSOqVT

Blog Post and Tree Nut Nutrient Chart Copyright (C)2012 Wind. All Rights Reserved.