If healthy eating is your priority, Brazil nuts should be on your radar. Often overlooked in favour of more popular counterparts like almonds, cashews, and hazelnuts, these nutrient-rich nuts are packed with impressive health benefits. The good news? It's never too late to incorporate this underrated superfood into your diet.
Brazil nuts are antioxidant powerhouses, packed with selenium, a mineral that supports metabolism, burns fat, and aids in lean muscle development, as noted in a PubMed study. Their nutrient profile includes vitamin E for skin regeneration, vitamin B6 and selenium for collagen production, omega-3 and omega-6 to fortify the skin’s lipid barrier, and zinc to combat inflammation—making them essential for achieving healthy, glowing skin. On social media, Brazil nuts have ignited a craze, with many swearing that just two a day act as a multivitamin, detox heavy metals, and boost hair growth.
What Are Brazil Nuts?
Brazil nuts come from the Bertholletia excelsa tree, native to the Amazon rainforest and one of the tallest trees in the region, reaching up to 50 meters. While these trees thrive in Brazil, they’re also found in Bolivia (one of the top exporters), Peru, Ecuador, Colombia, and Venezuela. The seeds are housed in coconut-like pods, which are harvested, dried, and then sold. With deforestation threatening the Amazon, Brazil nut harvesting offers hope for both the rainforest and the local communities that depend on this crop.
Nutritional Value of Brazil Nuts (per nut)
- Calories: 33
- Carbohydrates: 1g
- Sugar: 0g
- Protein: 1g
- Total fat: 3g
- Saturated fat: 1g
- Cholesterol: 0mg
- Sodium: 0mg
- Magnesium: 19mg (6% of daily value)
- Potassium: 33mg (1% of daily value)
- Selenium: 96mcg (175% of daily value)
- Vitamin E: 0.3mg (2% of daily value)
Benefits of Brazil Nuts
- Just three Brazil nuts meet your daily selenium needs.
- They aid in fat-burning and lean muscle growth.
- Boast antioxidant and anti-inflammatory properties.
- Regulate thyroid function and hormone production for metabolism control.
- Support liver function in producing glutathione, a powerful natural antioxidant.
- Provides antiviral properties and supports immune health with zinc.
- Promote healthy skin and hair thanks to selenium, zinc, and vitamin E.
- Help protect against neurodegenerative diseases with ellagic acid.
- Contain polyunsaturated fats that lower LDL cholesterol and improve heart health.
- Magnesium content promotes better sleep by regulating melatonin.
Are There Any Risks?
Brazil nuts are generally safe unless you have an allergy. However, moderation is key—eating too many can lead to selenium toxicity, resulting in nausea, vomiting, and mood disturbances. Stick to a maximum of three Brazil nuts per day to avoid these issues.
How to Eat Brazil Nuts
Because they spoil easily, it’s best to consume Brazil nuts soon after purchasing. Soaking them for 8-12 hours in water and salt helps neutralise phytic acid, which can inhibit nutrient absorption. For extra crunch, you can roast them in the oven for about 10 minutes.
Here are a few delicious ways to incorporate them into your meals:
- As a snack: Enjoy Brazil nuts on their own or pair them with Medjool dates for an energy-boosting treat. You can also shred them to make energy balls with dried figs, cocoa, cinnamon, and coconut flakes.
- At breakfast: Add crushed Brazil nuts to smoothies, chia seed puddings, oatmeal, or fruit muesli.
- At lunch: Sprinkle them on salads (think azuki bean with red bell pepper or spinach and avocado), risotto, or soups. You can also make a unique pesto by swapping pine nuts for Brazil nuts.
- In drinks: Brazil nuts can be turned into a nutritious oil, butter, or creamy plant-based milk that’s perfect for smoothies, lattes, or matcha.
How to Make Brazil Nut Milk
Ingredients:
- 1 cup soaked Brazil nuts
- 3 cups water
- 1 drop of maple syrup
- 1 pinch salt
Instructions:
Blend all ingredients until smooth, then strain the mixture using a dishcloth to separate the residue. Squeeze the cloth to extract all the liquid. Store the milk in a sealed glass bottle in the fridge for up to 5-6 days.
This simple, creamy milk makes a perfect addition to smoothies or coffee, delivering all the health benefits Brazil nuts have to offer.
This article first appeared on Vogue.It
Also Read:
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The healthiest nuts you can add to your diet to boost hair growth, immunity and more
