BRAZIL NUT
Amazon's dense forest holds some of the unique plant species like Brazil nuts, acai berry, guarana, that can be found nowhere else on the planet earth. Botanically, brazil-nut tree belongs to the family of Lecythidaceae, in the genus: Bertholletia. Scientific name: Bertholletia excelsa.
Native Amazonians cherished these delicious nuts since ages, which provided them much-needed protein, fats, and other essential nutrients. Some of the common names in local dialects are castanha-do-pará, castania, para-nut, cream-nut, Castaña-de-Brazil (chestnuts of Brazil), etc.
Brazil nut trees are conspicuous in the non-flooded forests of Brazil, Bolivia, and Peru. They, indeed, are one of the tallest, and long-living plant species among all the tropical rain forests. Each tree can grow up to 50 meters in height with large erect stem and wide umbrella-like foliage canopy near its top 1/3. Its lifespan is about 500 to 700 years.
Each mature tree bears up to 300 fruit pods in a season. A brazil nut pod features thick outer shell as in coconuts and may weigh up to 2.5 kg in weight. It takes about 14 months for the fruit to mature after pollination. Upon maturity, the pod falls itself from the tree, usually with a thud. The pods may remain intact even after falling from such a height. At their natural habitat, brazil nut pods exclusively depend upon caviomorph rodents (agoutis, Dasyprocta spp. that have the ability to gnaw open woody shell) to free and disperse leftover seeds for germination.
Internally, each fruit pod features 10-25 seeds (kernels), arranged in segments. Each kernel, in turn, is encased in its thick dark-brown thin shell. An edible white meat kernel features a triangular base with sloping sides, and sweet, nutty flavor and weighs about 5 g.
5 Amazing Health Benefits of Brazil Nuts
1. Anti-Inflammatory
Brazil nuts are great for inflammatory issues in the body because they’re tremendous anti-inflammatory foods. Brazil nuts, as do most nuts, contain ellagic acid. Why is this important? Ellagic acid has high anti-inflammatory properties in the body and can even be neuroprotective.
Another important anti-inflammatory agent in Brazil nuts is selenium, which is hugely important when combating inflammation in the body. Selenium takes part in antioxidant activity that defends against both free radical damage and inflammation. A 2012 study found that just one Brazil nut per day is able to improve anti-inflammatory and antioxidant responses in the body. In the study, 45 patients received one nut a day for three months. After three months of eating on Brazil nut per day, not only did the anti-inflammatory and antioxidant responses improve, but cholesterol levels improved as well.
2. Anticancer
Brazil nuts are also on the list of cancer-fighting foods, again due to their high ellagic acid and selenium levels. Ellagic acid is also antimutagenic and anticancer.
Meanwhile, selenium, an essential biological trace element, has been shown to reduce and prevent the incidence of cancer. A five-year, randomized nutritional intervention study took place in China where esophageal cancer rates are extremely high and selenium intake is low. The results, published in the Journal of the National Cancer Institute, found highly significant inverse associations of serum selenium levels with the incidence of esophageal cancer.
Many health professionals believe and some studies have shown a possible link between having toxic levels of mercury in the body and cancer incidence. Some animal studies show that the selenium can help reduce toxic mercury levels, which can further help fight cancer.
3. Mood Lifter
As mentioned, the No. 1 food source on the planet for selenium is brazil nuts. Selenium has been scientifically proven to lift mood and prevent depression. One study conducted by the Swansea University Department of Psychology in Wales and published in Biological Psychiatry examined selenium’s effects on depression, anxiety and mood. This double-blind study examined 50 volunteers who were given a placebo or 100 micrograms of selenium on a daily basis, and three times throughout the five weeks they filled out a “Profile of Moods Stats” questionnaire.
Results showed that the lower the level of selenium in the diet, the more reports of anxiety, depression and tiredness, all of which were decreased following five weeks of selenium therapy.
When it comes to a good mood, serotonin is a key player. Not only does this feel-good brain chemical help regulate mood, but it can also have positive effects on your sleep and appetite. Researchers from the University of Barcelona found that people had higher levels of serotonin metabolites after nut consumption, which included brazil nuts, almonds and walnuts.
All of this points to Brazil nuts making an excellent addition to any depression diet treatment plan to help improve mood and well-being.
4. Heart Health Booster
In small amounts, Brazil nuts can provide a healthy boost to one of your most important organs — your heart. The selenium, potassium, calcium and magnesium present in these nuts are all helpful for maintaining a healthy blood pressure, which has a direct positive effect on heart health.
Brazil nuts are naturally high in fat, but most of that fat is the health-boosting unsaturated kind. The unsaturated fats in Brazil nuts can increase your HDL cholesterol levels (good cholesterol). A healthy level of HDL cholesterol can protect against heart attack and stroke, while low levels of HDL cholesterol have been shown to increase the risk of heart disease.
5. Thyroid Control
Your thyroid helps control your metabolism, heart rate and body temperature. The thyroid gland has more selenium content per gram of tissue than any other organ in your body. Selenium is a key component of the molecules that are necessary for your body to be able to create and use thyroid hormones. The selenium in Brazil nuts can help to keep your thyroid in proper working order and in overall good health .
Research now shows, through numerous studies, that there is a link between thyroid metabolism and selenium deficiency. Selenium acts as a catalyst for the production of active thyroid hormones. A 2015 Brazilian study found that people with reduced levels of the thyroid hormone T3 were able to increase their selenium levels via Brazil nut supplementation, which was associated with improvement in thyroid hormone levels in the patients with reduced T3 levels.
Overall, selenium from Brazil nuts acts as a powerful protector of the thyroid and regulates the production of reactive oxygen within the gland, and it protects the body from antibodies that can create thyroid disease. Thus, the Brazil nut can act as a natural remedy for thyroid health, thanks mostly to its selenium content.
Brazil Nut Nutrition Facts
The Brazil nut, also called the Bertholletia excelsa, actually comes from the Brazil nut tree. It’s known in Brazil as the pará tree. The tree is in the Lecythidaceae family. This family of trees falls in the Ericales order, which also includes tea, blueberry, persimmon and azalea.
Brazil nuts nutrition is quite impressive. A one-ounce (six kernels) serving of dried, unblanched brazil nuts contains about:
- 185 calories
- 3.5 grams carbohydrates
- 4 grams protein
- 18.8 grams fat
- 2.1 grams fiber
- 542 micrograms selenium (774 percent DV)
- 106 milligrams magnesium (27 percent DV)
- 0.5 milligram copper (25 percent DV)
- 205 milligrams phosphorus (20 percent DV)
- 0.3 milligram manganese (17 percent DV)
- 0.2 milligram thiamine (12 percent DV)
- 1.6 milligrams vitamin E (8 percent DV)
- 1.1 milligrams zinc (8 percent DV)
- 45.2 milligrams calcium (5 percent DV)
- 186 milligrams potassium (5 percent DV)
- 0.7 milligram iron (4 percent DV)
When it comes to eating brazil nuts by themselves as a snack, one to six per day is a typical recommended amount with one to two being sufficient and safest. You don’t want to overdo it with Brazil nuts due to their high selenium content.
Brazil Nuts History & Interesting Facts
Brazil nuts are truly a wonderful superfood. They’re harvested in the wild and exclusively in the wet season of the rain forest. Some areas in Brazil, however, due to high demand, have started to build Brazil nut plantations. It’s actually illegal in Brazil to cut down a Brazil nut tree so you can even find them along roads and in backyards across South America growing wild. These massive trees tower in your backyard for a while too — they can live between 500 to 800 years!
The oil of the nut is also a popular product for many people. Brazil nut oil is an excellent natural skin moisturizer for your whole body, making it a perfect natural skin care ingredient. It contains many of the powerful mineral and vitamin components as the seed itself and is great at healing dry or damaged skin. Brazil nut oil is used traditionally in dressings for salads and marinades in South America as well.
Selection and Storage
Brazil nuts can be available raw (unshelled or shelled), roasted, and salted in the stores. Since the nuts are high in polyunsaturated fats, they may turn rancid and deteriorate rather early if exposed to air, humidity, and sunlight for prolonged periods. It is, therefore, recommended to purchase unshelled nuts and shell them as and when required to enjoy their meaty kernel.
Buy whole, brown color nuts that feature full, compact, and heavy in hand. Avoid shriveled and damaged ones as they may be affected by fungal mold.
Unshelled brazil nuts keep well in cool, dry place for few months. For extended use, store them in air-seal bags and place in the refrigerator. This method will prevent them from turning rancid.
Culinary uses
Raw nuts are cut open from processing units using larger sheller (cracker) machines. For domestic purposes, small size nutcracker machine or hand held pliers are sufficient.
Here are some serving tips:
- Brazil nuts can be eaten all alone. Additionally, they can also be enjoy roasted, salted, or sweetened.
- They also employed in fudge, puddings, pesto, chocolate bar and crunchy bar preparations.
- Coarsely ground brazil nuts sprinkled over fruit/vegetable salads.
- They also used in desserts, particularly in fruitcakes.
- Add them to the soup as well as meat and vegetable dishes.
- Brazil nut oil used in salad dressing and cooking.
How to Use Brazil Nuts
It’s best to eat Brazil nuts raw or blanched, although they can be roasted and salted like most nuts. Brazil nuts can also be sweetened and crushed for dessert toppings or even made into puddings, dips and cheeses.
Brazil nut milk is a highly nutritious and tasty alternative to almond, soy or regular dairy milk. However, it should only be used in small amounts or on occasion so you don’t overdo it in the selenium department.
You can buy Brazil nuts in the shell or without. Look for Brazil nuts that are stored in airtight containers, whole and brown and heavy in the hand. Don’t pick any that are shriveled or in pieces, as they could be already spoiled or contaminated with mold.
Brazil nuts have a propensity to spoil quickly so buy them in reasonable amounts. It’s best to store Brazil nuts airtight in a cool, dark, dry place without exposure to humidity or sunlight. If you purchase the nut in a shell, it’s best to de-shell them and store them so they don’t rot inside the shell. You can also store whole Brazil nuts in an airtight bag in the refrigerator, where they can last for a few months.
Brazil Nut Recipes
Brazil nuts are delicious on their own, but they can also be used in all kinds of recipes. You can also usethem to make a homemade dairy-free milk. Brazil nut milk is actually fairly easy to make and is very creamy and nutritious.
Easy Brazil Nut Milk Recipe
INGREDIENTS:
2 cups Brazil nuts
4 cups water
1 vanilla bean
2–3 pitted, raw Medjool dates or ½ tablespoon maple syrup to sweeten (optional)
2–3 tablespoons of cinnamon or cacao for additional flavor (optional)
DIRECTIONS:
- Soak the Brazil nuts along with the vanilla bean in water for 8 hours or overnight.
- Discard the soaking water and rinse off the Brazil nuts and vanilla bean.
- Place Brazil nuts and vanilla bean in blender with 4 cups of fresh, filtered water and blend until smooth. If you opt for sweetener and/or flavoring, place those ingredients in along with nuts as well.
- Place the blended mixture in a nut milk bag and strain into a glass jar.
- Keep stored in an airtight jar in refrigerator.
Another Recipes
Brazil Nuts Potential Side Effects & Caution
You can potentially overdose on Brazil nuts and reach a point where you have selenium toxicity. Symptoms can include diarrhea, a metallic taste in the mouth, nausea, brittle nails, hair loss, coughing and more. This could happen if you overeat Brazil nuts in one sitting or repeatedly overeat the daily suggested amount of one to six nuts per day (depending on your selenium needs).
The fairly high amount of polyunsaturated fats in Brazil nuts can cause the nut to go bad fast. It’s important not to eat rancid Brazil nuts. To help fend off spoilage, buy them in small batches and/or store them in the refrigerator.
People with nut allergies should take caution. Although it’s technically a seed, the profile of this food is similar to other nuts, and one might find adverse allergic reactions like vomiting and swelling. If you experience allergic symptoms to other foods in the Anacardiaceae family, like pistachios, mangoes or cashew nuts, take caution in consuming Brazil nuts.
Final Thoughts on Brazil Nuts
Brazil nuts are the No. 1 food source on the planet for selenium, which fights inflammation and more.
Though commonly called nuts, Brazil nuts are actually seeds from the Brazil nut tree, one of the largest trees growing upward of 200 feet found in the Amazon. The Brazil nut s one of the most important non-timber products from the Amazon and amounts to a worldwide $50 million industry.
Brazil nuts have been shown to fight inflammation, combat cancer, positively affect mood, improve heart health and control thyroid health.
It’s important not to overdo it with these nuts, since the high selenium content can be detrimental if you overload your body with it. Brazil nuts also spoil quickly, so make sure to purchase them in reasonable amounts.
9 Brazil Nut Nutrition Facts You Should Know
Nuts and seeds are an important part of many diets. Usually when people plan to supplement their diet with nuts or seeds, they think of walnuts, almonds, chia seeds, or flax seeds.
What about the Brazil nut? Does that one come to mind?
Don’t worry — you’re not alone! Even though many of us don’t think of Brazil nuts as a go-to snack, they can be a tasty and nutritious choice. Here are a few reasons why Brazil nuts should be a staple in your kitchen.
1. They're good for your heart.
The calcium, magnesium, and potassium in Brazil nuts can help to regulate blood pressure, without providing much sodium (as long as they are unsalted). As observed by the Mayo Clinic, this means that Brazil nuts make for a heart-healthy snack! If you want to be healthier, Brazil nuts can support that goal.
2. They can help to lower your cholesterol.
The fiber in Brazil nuts can help you lower your cholesterol. This is important, since high cholesterol is associated with heart disease and other heart problems. The Mayo Clinic notes that several studies show a cholesterol-lowering effect from eating nuts regularly.
3. They're a good source of disease-fighting antioxidants.
Brazil nuts are a good source of an antioxidant called selenium. According to the Cleveland Clinic, antioxidants help to keep disease at bay, and are specifically linked to a lower risk of heart disease. It’s important to note that taking antioxidant supplements does not provide the same benefits as eating foods high in antioxidants — which is another good reason to choose Brazil nuts!
4. They decrease your risk for cardiovascular disease.
The high quantity of monounsaturated and polyunsaturated fats and relatively low saturated fat content can help to decrease your risk of cardiovascular disease. Can you sense a theme here? There are many great nutrients in Brazil nuts that work to make the heart stronger!
5. The fat in Brazil nuts won’t make you overweight.
Quite the contrary. Even though nuts are high in fat, they are all healthy fats. And thanks to the combination of other nutrients in nuts, you really don’t have to worry about increasing your body weight, as long as you enjoy appropriate portion sizes of nuts.
In fact, the Mayo Clinic notes that a variety of studies have demonstrated that nut consumption can actually help aid weight loss. They help make you feel full and that can mean lower intake of less healthy snacks. That’s right: You could even lose weight by eating nuts!
6. They're a good source of copper, which helps to build tissue and generate energy in the cells.
Copper is one of those minerals that’s really important for our health. It doesn’t get its place in the spotlight as much as other minerals, like the aforementioned calcium. Enjoy a couple Brazil nuts each day to increase the copper in your body and promote overall wellness.
7. They support the nervous system.
Did you know that one of the most common nutritional deficiencies out there is thiamine (vitamin B-1)? The benefits of thiamine are lost during processing, so we lose out on the benefits when we eat too many processed foods.
Thiamine may even be connected to diseases such as Alzheimer’s. This means that not only are Brazil nuts a good choice for heart health, but they’re a good choice for brain health.
8. You don’t have to eat a lot of them to make a big impact on your daily nutrient requirements.
In fact, you can get the same amount of calories from just nine Brazil nuts as you can from more than 30 almonds! Brazil nuts are quite large compared to other nuts. Even eating just a couple each day can be a highly nutritious snack choice.
9. They're a complete protein.
When you aren’t eating animal products, you’ll often have to combine a couple of different foods to get a “complete” protein, which is all nine amino acids. Rice and beans are a classic example of this. Brazil nuts, however, contain all of those essential amino acids, though you may have to eat quite a few to get an adequate amount of protein! That means that Brazil nuts can contribute to your overall protein intake, and make for a wonderful everyday staple.
Sources
https://www.nutrition-and-you.com/brazil-nuts.html
https://draxe.com/brazil-nuts/
https://www.healthline.com/health/food-nutrition/brazil-nut-benefits#4
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