Brazil Nuts: Are They Good for Your Health?

The ‘B’ of the popular ABC nut mixes, brazil nuts (Bertholletia excelsa) are one of the most nutritionally rich and healthiest nuts around, but technically they’re seeds, not nuts. Derived from the brazil nut tree which is native to South America, they are best eaten raw, roasted or blanched. Most of the health and nutritional benefits associated with brazil nuts is due to their high selenium content, but if eaten in excess brazil nuts are toxic and have some nasty side effects. Here’s everything you need to know.

Just like almonds and pine nuts brazil nuts are free from the gluten protein which is why they are often used as an alternative for those with a wheat food allergy of celiac disease.

Health benefits of brazil nuts

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.

History

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.

Cost

You can purchase brazil nuts from your local grocery store or bulk food store.

$40

Brazil Nuts Raw

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.

Lottie Dalziel

Lottie Dalziel, is a 4AM riser and coffee-addict who lives and breathes all things food. When she isn't reading up on the latest trends in sustainability or discovering ways to upcycle almost anything, you can find her by the beach, cooking up a storm or adding to her abundant (some would say out of control) plant collection.