1. Brazil Nut Facts
2. Types of Brazil Nuts
3. Brazil Nut Nutritional Value
4. Brazil Nut Health Benefits
Brazil nut (Bertholletia excelsa) refers to a South American tree in the family Lecythidaceae as well as the trees commercially harvested edible seeds.
History and Origin
The Brazil nut tree (Bertholletia excelsa), originate from the Amazon rainforest in South America, where they have been a dietary staple for indigenous people for centuries. The Brazil nut was introduced to the scientific world in 1808 by Alexander von Humboldt and Aimé Bonpland. They are harvested almost exclusively from wild trees, not plantations, and are exported mainly by Bolivia, Brazil, and Peru.
Brazil nuts sold in Australia are typically not grown locally, as they are almost exclusively harvested from wild trees in the Amazon rainforest of South America. The "types" available for sale are differentiated by their processing, such as raw or roasted, and their organic certification, rather than a specific variety of Brazil nut. They are imported and packed for the Australian market by local businesses, with the most common product being the whole, unshelled nut.
Processing and quality
Raw: Available as a snack or for use in recipes, often with no additives.
Roasted: Some suppliers offer roasted versions.
Organic: Certified organic varieties are sourced and packed in Australia.
Natural: Sold as raw, natural nuts.
Sourcing
Brazil nuts are sourced from the Amazon rainforest, primarily from countries like Bolivia and Brazil.
They are harvested from wild trees and are a staple crop in the region.
Nuts ” Brazil Nut ” ( Nutritional value )
Nutritional Value per 100 g
Nuts, brazilnuts, dried, unblanched
|
Nutrient ( Proximate’s )
|
Unit
|
Value
|
Daily Value %
|
|
Energy
|
kcal
|
659
|
32.9%
|
|
Protein
|
g
|
14.32
|
28.6%
|
|
Total lipid (fat)
|
g
|
67.10
|
86%
|
|
Carbohydrate, by difference
|
g
|
11.74
|
4.2%
|
|
Fiber, total dietary
|
g
|
7.5
|
26.7%
|
|
Total Sugars
|
g
|
2.33
|
|
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
160
|
12.3%
|
|
Iron, Fe
|
mg
|
2.43
|
13.5%
|
|
Magnesium, Mg
|
mg
|
376
|
89.5%
|
|
Phosphorus, P
|
mg
|
725
|
58%
|
|
Potassium, K
|
mg
|
||
|
Sodium, Na
|
mg
|
3
|
0.1%
|
|
Zinc, Zn
|
mg
|
4.06
|
36.9%
|
|
Copper, Cu
|
mg
|
1.743
|
193.6%
|
|
Manganese, Mn
|
mg
|
1.223
|
53.1%
|
|
Selenium, Se
|
mcg
|
1917.0
|
|
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
0.7
|
0.7%
|
|
Thiamin (B-1)
|
mg
|
0.617
|
51.4%
|
|
Riboflavin (B-2)
|
mg
|
0.035
|
2.6%
|
|
Niacin (B-3)
|
mg
|
0.295
|
1.8%
|
|
Pantothenic acid (B-5)
|
mg
|
0.184
|
3.6%
|
|
Vitamin (B-6)
|
mg
|
0.101
|
5.9%
|
|
Folate (B-9)
|
mcg
|
22
|
5.5%
|
|
Vitamin (B-12)
|
mcg |
0.00
|
|
|
Vitamin A, RAE
|
mcg
|
0
|
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
5.65
|
37.6%
|
|
Vitamin D (D2 + D3)
|
mcg
|
0
|
|
|
Vitamin K (phylloquinone)
|
mcg
|
0.0
|
|
|
Lipids
|
|||
|
Saturated Fatty Acids
|
g
|
16.134
|
80.6%
|
|
Monounsaturated Fatty Acids
|
g
|
23.879
|
|
|
Polyunsaturated Fatty Acids
|
g
|
24.399
|
|
|
Carotenoids
|
|||
|
Beta-Carotene
|
mcg
|
0
|
|
|
Lutein + zeaxanthin
|
mcg
|
0
|
|
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
|
|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
|
|
Reference Values for Nutrition – FDA U.S. Food and Drug Administration
|
Brazil Nuts Nutritional Value
Brazil nuts provide significant health benefits due to their high nutritional content, especially selenium, which supports thyroid function, boosts antioxidant activity, and may improve heart health. They also offer healthy fats, fiber, and other minerals like magnesium, copper, and zinc, which aid in bone health, brain function, and inflammation reduction. However, due to the high selenium content, consumption should be limited to a few nuts per day to avoid selenium toxicity.
- RICH IN SELENIUM
Brazil nuts are extremely high in selenium, a single nut can contain more than the recommended daily allowance. This makes them one of the richest natural sources of this essential mineral. It's important to only eat a few Brazil nuts a day to avoid selenium toxicity, which can lead to side effects like garlic breath, hair loss, or brittle nails. - HEART HEALTH
Brazil nuts support heart health by improving cholesterol levels, reducing inflammation, and providing heart-healthy fats and fiber. They contain monounsaturated and polyunsaturated fatty acids, which can lower "bad" LDL cholesterol and raise "good" HDL cholesterol. Additionally, their high selenium content acts as an antioxidant, which may help protect against cardiovascular disease and reduce inflammation. - BRAIN HEALTH
Brazil nuts support brain health primarily due to their high selenium content, an essential mineral that acts as an antioxidant and has been linked to improved cognitive function and a reduced risk of neurodegenerative diseases. Just one Brazil nut can provide more than the daily recommended amount of selenium, helping to improve selenium levels in the body. - WEIGHT MANAGEMENT
Brazil nuts can support weight management due to their high selenium content, which may help reduce inflammation and improve gut health during weight loss. They also promote satiety, helping to control hunger and maintain lean body mass even when calories are restricted. However, because they are calorie-dense, it is important to eat them in moderation, as only a few nuts a day are needed to meet selenium requirements.
- STRONG ANTIOXIDANT PROPERTIES
Brazil nuts have strong antioxidant properties primarily due to their high content of selenium, a mineral with potent antioxidant properties that's good for thyroid, brain, and heart health. They also contain other antioxidants like vitamin E and phenols. These antioxidants protect cells from damage, reduce inflammation, and support overall health by combating free radicals and oxidative stress. - BONE HEALTH
Brazil nuts support bone health by providing essential minerals like calcium and magnesium, which are crucial for bone density. They are also a rich source of selenium and copper, both of which play a role in bone tissue formation and overall skeletal strength. The antioxidants in Brazil nuts can also help reduce inflammation, which can benefit bone health. https://www.webmd.com/diet/health-benefits-brazil-nuts - MOOD REGULATION
Brazil nuts high selenium content may help reduce symptoms of anxiety and depression. Selenium is also vital for thyroid hormone activation, which influences mood and energy levels, and plays a role as an antioxidant, protecting the brain from inflammation and oxidative stress. - SELENIUM TOXICITY
Brazil nuts can cause selenium toxicity (selenosis) if eaten in excess due to their very high selenium content. Symptoms of selenium toxicity range from mild (hair loss, brittle nails, nausea, rash, fatigue) to severe (kidney failure, heart problems, respiratory distress, and even death). To avoid toxicity, experts recommend consuming a maximum of 1–4 Brazil nuts per day, as this aligns with the tolerable upper intake level of 400 micrograms of selenium per day.
References
Nutrient Database – USDA (United States Department of Agriculture)
Reference Values for Nutrition – FDA U.S. Food and Drug Administration
Rich in selenium - Brazil nuts are extremely high in selenium, a single nut can contain more than the recommended daily allowance. This makes them one of the richest natural sources of this essential mineral. It's important to only eat a few Brazil nuts a day to avoid selenium toxicity, which can lead to side effects like garlic breath, hair loss, or brittle nails.
Heart health - Brazil nuts support heart health by improving cholesterol levels, reducing inflammation, and providing heart-healthy fats and fiber. They contain monounsaturated and polyunsaturated fatty acids, which can lower "bad" LDL cholesterol and raise "good" HDL cholesterol. Additionally, their high selenium content acts as an antioxidant, which may help protect against cardiovascular disease and reduce inflammation.
Strong antioxidant properties - Brazil nuts have strong antioxidant properties primarily due to their high content of selenium, a mineral with potent antioxidant properties that's good for thyroid, brain, and heart health. They also contain other antioxidants like vitamin E and phenols. These antioxidants protect cells from damage, reduce inflammation, and support overall health by combating free radicals and oxidative stress.
Brain health - Brazil nuts support brain health primarily due to their high selenium content, an essential mineral that acts as an antioxidant and has been linked to improved cognitive function and a reduced risk of neurodegenerative diseases. Just one Brazil nut can provide more than the daily recommended amount of selenium, helping to improve selenium levels in the body.
Bone health - Brazil nuts support bone health by providing essential minerals like calcium and magnesium, which are crucial for bone density. They are also a rich source of selenium and copper, both of which play a role in bone tissue formation and overall skeletal strength. The antioxidants in Brazil nuts can also help reduce inflammation, which can benefit bone health. https://www.webmd.com/diet/health-benefits-brazil-nuts
Mood regulation - Brazil nuts support mood regulation primarily due to their high selenium content, which may help reduce symptoms of anxiety and depression. Selenium is also vital for thyroid hormone activation, which influences mood and energy levels, and plays a role as an antioxidant, protecting the brain from inflammation and oxidative stress.
Weight management - Brazil nuts can support weight management due to their high selenium content, which may help reduce inflammation and improve gut health during weight loss. They also promote satiety, helping to control hunger and maintain lean body mass even when calories are restricted. However, because they are calorie-dense, it is important to eat them in moderation, as only a few nuts a day are needed to meet selenium requirements.
Selenium toxicity - Brazil nuts can cause selenium toxicity (selenosis) if eaten in excess due to their very high selenium content. Symptoms of selenium toxicity range from mild (hair loss, brittle nails, nausea, rash, fatigue) to severe (kidney failure, heart problems, respiratory distress, and even death). To avoid toxicity, experts recommend consuming a maximum of 1–4 Brazil nuts per day, as this aligns with the tolerable upper intake level of 400 micrograms of selenium per day.
Important considerations
It is important to limit intake because too much selenium can be toxic. Consuming just one to three Brazil nuts per day can meet your daily selenium needs.
Consult a professional: If you take any medications, consult a healthcare professional before adding Brazil nuts to your diet, especially due to their high nutrient density.