BENEFITS OF BRAZIL NUTS
✓ Antioxidant
✓ May help with weight loss
✓ Support cardiovascular health
✓ Improve the appearance of skin and hair
✓ Potentially anti-cancer
What are Brazil nuts?
The Brazil nut is the fruit of the Brazil nut tree (Bertholletia excelsa). Able to reach more than 50 m in height and 16 m in circumference, it is a giant of the Amazon rainforest. Like the African baobab (Adansonia digitata), the longevity of the Brazil nut tree is exceptional and can reach up to 1000 years.
This tree grows mainly in Brazil but also in othertropical regions of South America such as Bolivia, Peru, Ecuador and Colombia. It is generally found in humid environments and along the banks of the Lower Tocantins and the Rio Madeira in Brazil.
After its flowering, which takes place from August to November, the Brazil nut tree produces large, hard-shelled fruits that can weigh up to 1.5 kg.
Each fruit contains numerous elongated seeds, themselves protected by a hard shell. Once the seed is shelled, one discovers a white kernel wrapped in a thin reddish-brown film: the famous Brazil nut.
Brazil nuts, commonly called Amazonian nuts or Brazilian chestnuts, are shaped like a small crescent. Once dried, they are eaten as is, used in cooking, or packaged for sale. Particularly oily, they are also used to produce an edible oil. Brazil nut vegetable oil is also used in cosmetics because of its benefits for the skin and hair.
Today, Brazil nuts are generally consumed together with other nuts and oilseeds: almonds, cashews, hazelnuts… They are commonly found in energy mixes of dried fruits and seeds. They certainly have plenty of nutritional benefits and properties that are beneficial to the body.
The Brazil nut is particularly recommended to fight free radicals, stimulate intestinal transit, support cardiovascular health, and improve the appearance of the skin. Some studies have also demonstrated their potential in cancer prevention.
Nutritional composition
- 18 acides aminés dont 8 essentiels
- Vitamines : B1, B2, B3, B5, B6, C, E, folates EFA
- Minéraux et oligo-éléments : sélénium, cuivre, magnésium, manganèse, potassium, calcium, fer, phosphore, zinc, chlore, iode
- Protéines
- Fibres
- Glucides
- Lipides : acide oléique, acide palmitique, acide stéarique, acide α-linolénique
- Composés phénoliques : lignanes
- Flavonoïdes
- Phytostérols
- Triterpènes : squalènes
- Eau
The benefits of Brazil nuts
🥝 Antioxidant
Brazil nuts are distinguished by their exceptional selenium content. While spirulina (Arthrospira platensis), maca (Lepidium Meyenii) or even birch sap also contain it, their levels are much lower than those of Brazil nuts. With 178 µg (micrograms) of selenium per 100 g, a single nut is enough to meet our daily needs!
Selenium is a trace element that plays an important role in fighting free radicals and protecting the body. Indeed, it exerts an antioxidant effect and actively participates in the production of glutathione peroxidase. This enzyme protects cells against oxidation and regenerates immune cells. Moreover, glutathione peroxidase supports the activity of antioxidant vitamins such as vitamin C. That is why a selenium deficiency often results in decreased immunity.
As shown by this analysis of the composition of Brazil nuts, they also contain vitamins, including vitamin E, and amino acids (such as methionine and cysteine) that help neutralize free radicals in the body.
This review from the universities of São Paulo and Melbourne examined the nutritional composition of the Brazil nut and its effect on the antioxidant system.
This study from the Federal University of Rio de Janeiro (Brazil), conducted on hypertensive and dyslipidemic patients, shows how consumption of Brazil nuts increased the antioxidant activity of glutathione peroxidase.
🏃🏼 May help with weight loss
The fibers in Brazil nuts promote and prolong the feeling of satiety. Like chia seeds (Salvia hispanica) and psyllium (Plantago ovata), they are natural appetite suppressants that help control appetite and manage weight. However, they should be consumed in moderation because they are very high in calories (702 kcal per 100 g) and rich in fat.
This study from the Federal University of Goiás (Brazil), conducted on rats, examined the prebiotic properties and the potential of nuts, including Brazil nuts, in the prevention and management of overweight and obesity.
❤️ Support cardiovascular health
Like most tree nuts, Brazil nuts contain nutrients important for cardiovascular health. In addition to fiber, they contain fatty acids beneficial for the heart such as oleic acid (omega-9), stearic acid and alpha-linolenic acid (omega-3).
All these fatty acids contribute to the prevention of cardiovascular diseases by maintaining a normal blood cholesterol level. They particularly affect the concentration of LDL cholesterol, or the “bad” cholesterol.
Finally, Brazil nuts are an interesting source of plant-based proteins that also help lower levels of the “bad” cholesterol, which is responsible for heart disease.
This study from Pennsylvania State University in the United States, which compiles various clinical trials, demonstrates the beneficial effects of nut consumption on the heart and coronary disease.
👩🦰 Improve the appearance of skin and hair
Whether consumed or applied as a plant oil, the Brazil nut contributes to skin beauty thanks to its high content of vitamin E (5.33 mg per 100 g). This vitamin has antioxidant properties that protect the skin from premature aging. In addition, it repairs and helps maintain the skin’s elasticity and firmness.
Brazil nut oil is softening, soothing and moisturizing. It is particularly recommended for dry skin, sensitive and reactive skin. It can also be applied directly to the hair to repair the hair fiber and damaged ends.
This study from the Government Medical College of Srinagar (India), conducted on humans, shows all the benefits of vitamin E for the skin.
🔬 Potentially anti-cancer
Studies have highlighted the potential of the Brazil nut in the prevention of certain cancers. Indeed, the selenium it contains, combined with vitamin E, could reduce the risk of breast, colon, lung and prostate cancer. By stimulating glutathione peroxidase activity, selenium protects cells and plays a crucial role in the elimination and detoxification of carcinogenic agents.
This study from the Roswell Park Cancer Institute (United States), conducted on rats, investigated the effect of Brazil nut selenium on cancer prevention.
♻️ May stimulate intestinal transit
Brazil nuts do not only contain minerals and trace elements : they are also rich in fiber. Thus, 100 g of nuts provide 7.5 g of fiber, which is more than cashews (4.4 g per 100 g) or walnuts (6.7 g per 100 g).
Fibers are nutrients recognized for their benefits to the digestive system and the intestines. They relieve discomfort and bowel transit disorders (constipation, bloating…) thanks to their natural laxative effect, help movement through the colon and balance the intestinal microbiota.
However, further studies are still needed to assess their effectiveness in improving bowel transit.
How to consume Brazil nuts?
Dried Brazil nuts
Brazil nuts are most often sold in their dried form. From December, the fruits of the Amazon nut tree are harvested when they fall to the ground. They are then opened in two to extract the nuts. These are dried in the sun and then sold, shelled or unshelled.
They are readily available online, in natural food stores, or in supermarkets that offer bulk dried fruits. It is preferable to choose nuts sold with their brown skin (seed coat) as they will go rancid less quickly.
Dried Brazil nuts can be eaten as a snack or used in the preparation of desserts: cakes, cookies, muffins, raw energy bars… You can also make a delicious plant-based drink made from Brazil nuts by blending 15 g of nuts with 250 ml of water. Ideal in morning cereals or in pancake batter !
Brazil nut vegetable oil
Brazil nut oil can be used in cooking. It is used in the same way as regular walnut oil. Not recommended for cooking; instead add it to your salads, cold soups, and toasts.
In cosmetics, Brazil nut oil will easily fit into your beauty routine. Add a few drops to your day cream or to a little shea butter. It can also be applied as a hair mask to nourish and repair damaged hair.
Brazil nuts and berries
Because they are quite calorie-dense, Brazil nuts should not be eaten with other oilseeds that are too high in fat, such as macadamia nuts. Instead, pair them with berries or with less fatty superfoods like the goji berries or the berries of açaí, which also originate from Brazil.
Be careful, however, of selenium excess : intake should not exceed 500 micrograms (µg) per day. For reference, 100 g of goji berries provide 60 µg of selenium.
Consume sustainably: favor organic and fair-trade Brazil nuts
✓ As usual, we strongly recommend consuming organic Brazil nuts to avoid any pesticide treatment, ensure better product quality and maximize their benefits. In fact, they are often sold in organic stores, so they are easy to obtain. Organic farming is also more respectful of the environment.
✓ Preferably choose those from fair trade to be sure to support the work of small producers in South America. The harvesting and sale of Brazil nuts is a major source of income for many communities in Brazil, Peru, Ecuador, Bolivia, and Colombia.
✓ Brazil nut trees are vulnerable species, which is why it is also important to support the cooperatives that cultivate them responsibly.
Dosage of Brazil nuts
High in calories and selenium, Brazil nuts should be consumed in moderation.
⚖️ It is recommended not to eat more than 30 g of Brazil nuts per week. Even though they are beneficial for health, stick to snacking on 1 to 2 nuts per day.
Contraindications and side effects
Excess selenium can have harmful effects on health: nausea, fatigue, irritability, hair loss, brittle nails… In addition, the consumption of Brazil nuts has certain contraindications:
- Les personnes allergiques aux fruits secs et aux oléagineux doivent éviter d’en consommer
- La consommation de noix d’Amazonie est déconseillée aux personnes souffrant d’hypertension artérielle ou de diabète ;
- Les personnes en surpoids ou souffrant d’obésité doivent demander conseil à leur médecin avant d’en consommer.
Excessive consumption of Brazil nuts can lead to the following side effects :
- Troubles digestifs (ballonnements, flatulences…).
- Crampes et maux de ventre.
- Allergies.
- Prise de poids.
If you experience side effects, stop consuming them and consult a doctor.
History, cultivation, and market of Brazil nuts
Nuts consumed since ancient times
Brazil nuts have been consumed for centuries by the peoples of South America. According to this review on their use in the Amazon, traces were reportedly found in a cave dating from the Paleolithic ! This means they were already eaten by the ancient hunter-gatherers of the Amazon.
Thanks to the development of trade, Brazil nuts eventually reached Europe in the 17th century via Spain and Portugal. Afterwards, the Netherlands, England, and the United States became particularly fond of them.
A crop in danger
In South America, Brazil nut cultivation provides a livelihood for many families. For small producers, it is a natural source of food and income. Unfortunately, from the 1970s onward, the intensification of deforestation for livestock, agriculture, and mining has put this age-old crop at risk.
Within a few years, hundreds of hectares of Brazil nut forests were decimated and Brazilian production collapsed, dropping from 104,000 tonnes in 1970 to 25,000 tonnes in 2003. Fortunately, in the 1980s, reforestation projects and Brazil nut reintroduction efforts helped revive the industry.
Today, the Brazil nut tree is still listed among the “vulnerable” species on the IUCN Red List. Programs are being implemented and small producers are organizing into cooperatives and communities.
Report by Julia Perez and Charlotte Jean
Sources and scientific studies
Thavarith Chunhieng, Thierry Goli, Georges Piombo, Daniel Pioch, José Brochier, Didier Montet, 2004. Recent analysis of the composition of Brazil nut Bertholletia excelsa.
Cardoso BR, Duarte GBS, Reis BZ, Cozzolino SMF, 2017. Brazil nuts: Nutritional composition, health benefits and safety aspects.
Huguenin GV, Oliveira GM, Moreira AS, Saint’Pierre TD, Gonçalves RA, Pinheiro-Mulder AR, Teodoro AJ, Luiz RR, Rosa G, 2015. Improvement of antioxidant status after Brazil nut intake in hypertensive and dyslipidemic subjects.
Clara S. A. Sugizaki and Maria Margareth V. Naves, 2018. Potential Prebiotic Properties of Nuts and Edible Seeds and Their Relationship to Obesity.
Mohammad Abid Keen and Iffat Hassan, 2016. Vitamin E in dermatology.
Ip C, Lisk DJ, 1994. Bioactivity of selenium from Brazil nut for cancer prevention and selenoenzyme maintenance.
Anna Greissing, Florent Kohler, François-Michel Le Tourneau and José Reinaldo Alves Picanço, 2008. Iratapuru and the Brazil nut: an example of sustainability in the Brazilian Amazon.
