- Inflammation - due to their extremely high selenium content, brazil nuts helps fight free radicals and soothes inflammation.
- Heart health - nut consumption in general has been found to help lower cholesterol.
- Testosterone - sometimes referred to as a testosterone superfood, the large quantity of selenium found in brazil nuts can help boost the quality of sperm as well as their motility and quantity.
- Mood booster - high levels of selenium have been linked to reducing anxiety and stress plus nut consumption helps increase the metabolism of serotonin, the happiness hormone.
- Thyroid - the selenium again helps regulate the function of the thyroid gland.
- Skin - selenium helps give skin a healthy glow and boosts the skin’s elasticity reducing the signs of ageing.
Brazil nuts nutrition
It’s no wonder that brazil nuts were an essential food source for the native Amazonian people, they’re 62% (monounsaturated) fat and a great source of protein. Due to their large size, you only need to eat two or three brazil nuts a day to reap the nutritional benefits. They are a great source of magnesium, zinc, vitamin E and B vitamins.
Two nuts will give you your recommended daily intake of the antioxidant selenium, they’re actually the richest food source. Selenium helps maintain a healthy immune system and regulate thyroid hormone production.
If you have too many brazil nuts it can be potentially quite dangerous. Overconsumption of selenium is toxic and it is likely that you will experience a few side effects including fatigue, an upset stomach and hair loss.
Additionally, it should be noted that brazil nuts are extremely calorie-dense so not suitable for everyday consumption for looking to lose weight.
The nuts grow in a round shell and break off into 12-20 segments, like an orange. Native to South America and most commonly found in Brazil, Brazil nut trees are one of the tallest plants in the world growing up to 50m tall with a lifespan of 500 to 700 years. They are a protected species in Brazil where it is illegal to cut down one of the trees.
You can purchase brazil nuts from your local grocery store or bulk food store.
Cooking with brazil nuts
Whilst, brazil nuts are delicious and creamy on their own they are a very versatile nut and Here are a couple of our favourite recipes made with Brazil nuts.
Steamed chicken with basil, lemon, brazil nuts and sautéed vegetable sticks
Cooking nutritious meals comes down to the right ingredients, methods and combinations. This is all about the light and healthy technique of steaming. Get the full recipe.
Brazil & banana bread
Often overlooked for their more fashionable friends, these nuts deserve their turn in the spotlight. They’re bursting with goodness. Get the full recipe.