Introduction:

Brazil nut (Bertholletia excelsa) is one of the longest and largest lived trees in the Amazon rainforest. It belongs to the South American tree family Lecythidaceae. The tree is the only species under the monotypic genus Bertholletia and is named after the French chemist Claude Louis Berthollet.

The fruit and the nutshell containing the Brazil nut are quite large and weigh about 2 kg. Brazil Nuts are full of micronutrients, especially selenium. The fruit takes approximately 14 months to mature after being pollinated by flowers. The fruit forms a large capsule about 10-15 cm in diameter. The shell is woody and hard and comprises 4-24 seeds arranged like the segments of the orange fruit in the shape of a wedge.

Nutritional Value of Brazil Nut:

Brazil nuts contain about 3% water, 12% carbohydrates, 14% protein and 66% fat. Out of this fat percentage, about 16% is saturated, 24% polyunsaturated and 24% monounsaturated. Brazil nuts are a rich source of the mineral selenium, which is packed with antioxidant characteristics. Selenium has an important role to play with respect to immune health, metabolism and reproduction.

The above table lists the nutritional profile of 28 grams of Brazil nuts 

Properties of Brazil Nut:

• Richest sources of selenium
• Brazil nuts are very energy dense and are packed with nutrients
• Good source of healthy fat such as polyunsaturated fatty acid
• Consuming Brazil nuts are an effective method of regulating selenium intake
• Brazil nuts may help to maintain proper thyroid function
• Brazil nuts are a rich source of antioxidants
• May help to lower inflammation and reduce damage caused by free radicals
• Brazil nuts may help to lower the risk of developing heart disorders
• Brazil nuts may help to improve brain function

Potential Uses of Brazil Nut:

Brazil nut provides the following benefits for human health.

• Brazil nut supports thyroid function

The thyroid is a butterfly-shaped gland that lies in the throat. It secretes hormones that are responsible for metabolism, body temperature regulation and growth. Thyroid tissue has a high concentration of selenium which is important for the production of thyroid hormone and proteins that safeguard damage to the thyroid.

Low selenium intake can cause cellular damage, autoimmune disorders such as Grave’s disease, Hashimoto’s thyroiditis and lowered thyroid activity. It can also put an individual at risk of thyroid cancer. According to experts, daily consumption of one Brazil nut is sufficient to give you the required selenium quantity. 

• Brazil nut reduces inflammation

Brazil nuts are good sources of antioxidants that keep cells healthy by fighting free radical damage. Brazil nuts contain antioxidants such as vitamin E and selenium and phenols such as ellagic acid and gallic acid.

Selenium increases enzyme levels known as glutathione peroxidase, which plays a role in reducing inflammation and protecting the body from oxidative stress. If this process is not done, then there can be an imbalance between free radicals and antioxidants that can cause cellular damage. The anti-inflammatory benefits of Brazil nuts can be obtained in large, singular doses or several tiny doses over a greater period of time.

•  Good for the heart

Like most nuts, Brazil nuts also contain heart-healthy fatty acids, for example, polyunsaturated fats. They are rich in minerals, fibre and antioxidants which help to reduce the risks associated with heart diseases.

In a study conducted with a group of people suffering from obesity along with selenium deficiency and undergoing kidney disease treatment, it was found that consuming Brazil nuts containing about 290 mcg of selenium regularly for 8 weeks reduced high levels of cholesterol levels.

• Can Lower Blood Sugar

It has been found that foods that are abundant in selenium can help better a person’s blood sugar levels. Eating one Brazil nut a day for 8 weeks could lower fasting glucose levels and total cholesterol in adults who were diagnosed to be healthy.

• Can Improve Brain Function

Brazil nuts contain antioxidants which can help to keep the brain functioning at optimum levels. The importance of antioxidants cannot be undermined as experts have established a direct link between lower antioxidants in the body with cognitive impairment and other degenerative diseases of the brain, such as Alzheimer’s.

A trial conducted with a small group of people found that eating one Brazil nut a day for six months straight showed positive effects on cognitive functions in adults.

How to Use Brazil Nut?

Brazil nuts can be consumed as

• Dried fruits (raw)
• Roasted Brazil nuts
• Powdered form
• Brazil nut butter
• Brazil nut oil

Possible Side Effects of Brazil Nut:

Consuming too many Brazil nuts can be harmful to your health. Brazil nuts are high in calories and it is counter-effective if you are trying to stay in shape. Eating too many nuts can lead you to over-exceed your recommended daily calorie intake.

Additionally, a study revealed that Brazil nuts were capable of causing nut allergies in people. Another negative factor of Brazil nuts is that consuming too much can lead to selenium toxicity. Selenium toxicity can trigger a variety of symptoms such as:

• Hair loss
• Gastrointestinal problems
• Dizziness
• Brittle nails
• Lesions or skin rashes
• Joint pain
• Soreness or muscle tenderness
• Fatigue
• Irritability

Some severe symptoms of Selenium Toxicity are as follows:

• Heart failure
• Kidney failure
• Acute respiratory distress syndrome
• Heart attack

Precautions to Take with Brazil Nut:

Although Brazil nuts are a potent source of selenium which contributes to most health benefits, consuming too many nuts can lead to selenium toxicity which can cause mild to severe symptoms. Therefore, it is advised that you consult a doctor or a nutritionist about the ideal daily intake with respect to your age, weight and height.

Frequently asked questions:

Q1. How can I consume Brazil nuts?

Ans: You can either consume Brazil nuts on their own or add them to trail mix, desserts, oatmeal and porridge.

Q2. What is the best time to consume Brazil nuts?

Ans: The best time to consume these nuts is during breakfast as they can help regulate blood pressure and minimise fatigue.

Q3. What happens during selenium deficiency?

Ans: Selenium deficiency can impact reproduction and human growth. Mild deficiency can lead to muscle weakness. Low selenium in the body has been found to cause anxiety, depression and a state of confusion.

Q4. How many Brazil nuts should I eat daily?

Ans: One should not consume more than two Brazil nuts a day. Too much consumption can lead to selenium toxicity which can have serious consequences for one’s health. Additionally, Brazil nuts are very energy dense and high in fat, so eating too many daily may lead to weight gain.

Q5. Do Brazil nuts have anti-inflammatory properties?

Ans: Yes, Brazil nuts have anti-inflammatory properties and this can help manage conditions such as diabetes, heart disease and certain cancer types.

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.