🌱 What Are They & Where They Grow
Brazil nut trees are majestic giants of the Amazon rainforest, reaching up to 50 m tall and living for 500–1,000 years. They produce large, coconut-sized fruits that contain 8–24 edible seeds nestled like orange segments inside (Brazil, Bolivia, Peru). Harvesting is done sustainably by local gatherers—called castanheiros—who collect fallen pods, preserving the forest ecosystem.
🍽️ Nutritional Powerhouse
Per 28 g (~6 nuts), Brazil nuts offer high levels of:
-
Energy (~187 kcal), protein (~4 g), healthy fats (~19 g)
-
Fiber, magnesium, copper, phosphorus, zinc, vitamin E .
-
Unmatched in selenium: one nut provides ~68–96 µg—125–175% of adult RDI .
🧠 Health Benefits & Risks
🟢 Benefits
-
Thyroid support: Selenium is critical for thyroid hormone production and immunity .
-
Antioxidant boost: Selenium, vitamin E, and plant compounds help fight inflammation and oxidative stress .
-
Heart & metabolism: Improved cholesterol, blood sugar control, and better body composition (when consumed with a balanced diet) .
-
Brain & cognition: A small dose daily improved verbal fluency in older adults in studies .
⚠️ Risks & Side Effects
-
Selenium overdose: Just 3–5 nuts daily may exceed the safe upper limit (400 µg), leading to nausea, hair loss, or worse .
-
Allergenic: Like all tree nuts, can trigger severe allergies.
-
Aflatoxin risk: Improper storage may lead to fungal contamination—buy sorted or mechanically cleaned nuts .
✅ How to Eat & Store
-
Recommended portion: 1–3 nuts (≈1–2 g) daily for selenium benefits without risk .
-
Use: Eat raw; chop into salads, trail mixes, baked goods; or use in pestos and creamy sauces .
-
Storage: Best kept in a cool, dry, airtight container; refrigerate or freeze bulk nuts to prevent rancidity.
