You’re probably well aware that nuts have extraordinary nutritional properties. Almonds, hazelnuts, cashews—these top the list of nutritionists’ favorite anti-inflammatory foods. That being said, it’s entirely possible that you’re missing out on one of the most nutritional superstars of the nut world: Brazil nuts.
Rich in healthy fats, antioxidants, minerals, and vitamins, Brazil nuts (sometimes called brazil nuts) are one of the most nutritious nuts. Although many Americans rarely eat Brazil nuts, they’ve recently taken over TikTok as health, paleo, and keto influencers say eating just a few Brazil nuts a day can improve everything from hair thickness to skin quality.
Here, we’ll tell you why you should consider adding Brazil nuts to your daily diet, and how many nuts you should eat each day for maximum health benefits. (Spoiler: no more than a few!)
What Are Brazil Nuts?
Brazil nuts are actually the large seeds of Bertholletia excelsa, a tree native to the Amazon rainforest. This very tall tree, which can reach a height of 165 feet, grows in South American countries like Peru, Ecuador, Colombia, Venezuela, and of course, Brazil. However, most of the Brazil nuts we eat come from Bolivia, one of the largest exporters of Brazil nuts in the world. Fun fact: The seeds actually grow in coconut-like fruits and are extracted and dried before being sold. They also have a buttery flavor and a dense texture similar to coconut.
Brazil nuts are not only nutritious, but they are also environmentally sustainable. As deforestation continues to threaten the Amazon forests, the growing global demand for Brazil nuts may encourage local communities to protect the trees and keep them alive. You might want to consider this the next time you’re debating between buying almonds (which have a significant environmental impact) and Brazil nuts at the grocery store.
Health Benefits of Brazil Nuts
Brazil nuts are rich in selenium, a mineral that some studies suggest may regulate metabolism, help burn fat, increase lean muscle mass and improve blood sugar levels, helping to maintain a healthy weight. Selenium also supports many other functions, including but not limited to thyroid health, the immune system, brain health and heart health. It is also known to improve fertility and mood and even protect against certain cancers. Eating just one Brazil nut contains enough selenium to meet the recommended daily requirement of 55 micrograms.
Brazil nuts also contain nutrients like vitamin E, vitamin B6, zinc and omegas 3 and 6, which help maintain healthy, glowing skin. They also contain minerals like magnesium, which regulates melatonin, promotes a good night’s sleep and supports bone health, and powerful antioxidants like ellagic acid, which benefits brain cells and protects against neurodegenerative diseases.
But that’s not all, Brazil nuts have other benefits:
Antioxidant and anti-inflammatory properties
Helps the liver produce a powerful natural antioxidant called glutathione
Polyunsaturated fatty acids reduce LDL cholesterol levels, support heart health and lower blood sugar levels
3 Nutritional value of Brazil nuts
One serving of three Brazil nuts contains the following ingredients:
Calories: 99
Protein: 2.15 grams
Fat: 10.06 grams
Carbohydrates: 1.76 g
Fiber: 1.10 grams
Phosphorus: 109 mg
Potassium: 99 mg
Selenium: 288 mcg
Magnesium: 56 mg
Calcium: 24 mg
Zinc: 0.61 mg
Iron: 0.36 grams
Sodium 0 mg
How many Brazil nuts is safe to eat per day?
You may have seen warnings on social media that eating too many Brazil nuts can lead to selenium toxicity. However, you would have to eat about 50 Brazil nuts at one time to reach toxic selenium levels. This is definitely something to keep in mind if you take additional selenium in the form of supplements.
Otherwise, experts recommend eating no more than three to five Brazil nuts per day.
Of course, this should go without saying, but if you have a tree nut allergy you should also avoid Brazil nuts.
How to eat Brazil nuts?
Like all nuts, Brazil nuts should be eaten as soon as possible because they spoil easily. Keep them in the refrigerator to maintain freshness.
There are many ways to eat Brazil nuts. I like to eat them as a quick snack, but if you prefer, you can eat them with Medjool dates for a sweet combination that is rich in protein, good fats and fiber and helps lower blood sugar levels without raising them. Alternatively, you can combine dried figs, dates, cocoa, cinnamon and coconut flakes into nutritious energy balls.
For breakfast, I like to blend them into smoothies or mix them into chia pudding, oatmeal, and yogurt.
For lunch or dinner, they are also delicious in salads, grain bowls, and soups. You can also prepare pesto using Brazil nuts instead of your favorite pine nuts.
How to Make Brazil Nut Milk
Brazil nuts can also be used as a substitute for cooking oil, cream or creamy plant milk, similar to cashew milk. It tastes great with smoothies, coffee or matcha lattes. The best part is that it can be easily prepared at home:
Material:
1 cup soaked Brazil nuts
3 cups water
1 drop maple syrup
1 pinch of salt
prepare:
Place all the ingredients in a blender and blend until you get a smooth liquid. Using a cheesecloth, strain into a bowl. Store the remaining liquid in an airtight glass bottle in the refrigerator so it stays fresh for up to six days.
