Brazil nuts – an underrated treasure of the Amazon jungle

Brazil is the largest country in South America. It is not only famous for the production of yerba mate. It is also the true kingdom of coffee and Brazil nuts. It is the latter that we will look at closely in today's blog post. Brazil nuts – what are they, are they healthy and are they worth including in your diet? Join us on a journey to discover the natural riches of the Amazon jungle!

Summary:

1. How are Brazil nuts grown?
2. Nutritional values of Brazil nuts
3. Brazil nuts – a source of selenium
4. Brazil nuts – what are their properties?
5. Could Brazil nuts be harmful to health?
6. Experience the taste of nuts and see why they are worth eating!

Brazil nut – the tallest among the trees

Bertholletia excelsa, also known as Brazil nut tree, is one of the tallest trees growing in the Amazon jungle. It reaches up to 50 metres in height, towering high above the other trees. Bertholletia is mainly found in Brazil and Bolivia, but sometimes also in Peru, Colombia and Guyana. The fruit of the tree, shaped like a spherical or elongated pouch, hides edible seeds inside – Brazil nuts, also known as “Para nuts”.

Brazil nuts – nutritional values

Brazil nuts are one of the largest of all the nuts we can eat. They are also among the most calorific. A portion of 100 grams of Brazil nuts delivers around 659 kcal to the body. Does this make them unhealthy? Au contraire! Although para nuts are high in fat, they are mostly healthy unsaturated fats, rich in omega-6 and omega-9 fatty acids, which are valuable to health. Brazil nuts are also a valuable source of dietary fibre and protein, which makes them worth including in your daily diet. Brazil nuts have the advantage of a pleasant, buttery flavour, which makes them ideal as a tasty snack between meals, but they can also be added to dishes such as breakfast oatmeal or salads.

Selenium: the key to health

Brazil nuts are appreciated not only for their valuable nutritional value, which makes them popular with people on a diet. There is a lot more power in them. They are a source of vitamins, especially B1 and E, but also vitamin B3 (niacin), B6, B2 and folic acid. They also contain a large amount of minerals valuable for the proper functioning of the body, including selenium, copper, phosphorus, magnesium, zinc, potassium, calcium and iron. Among the minerals, the first of these, selenium, deserves special attention. It is one of the basic and essential micronutrients that we should supply to the body in order to develop properly. It’s necessary for the proper functioning of enzyme systems, and its function is to protect cells from the effects of free radicals. Selenium also plays an important role in the proper functioning of the immune system and thyroid gland, and protects the heart. Studies have also shown that selenium improves fertility in men.

Brazil nuts – what are their properties?

High in vitamins and minerals, Brazil nuts exhibit a range of health-promoting properties – some of which have been scientifically proven. Regular consumption of nuts can help improve the lipid profile of the blood, lowering “bad” LDL cholesterol and increasing “good” HDL cholesterol. Cholesterol reduction contributes to a reduced risk of cardiovascular disease. Brazil nuts increase the levels of selenium in the body, and this mineral and several other organic compounds have an antioxidant effect, which in the long term is also associated with a reduced risk of various diseases, such as atherosclerosis and certain cancers. In addition to improving the oxidative balance, Brazil nuts also show anti-inflammatory effects, while the high fibre content can contribute to maintaining a healthy digestive system and help regulate blood sugar levels.

Could Brazil nuts be harmful to health?

Although Brazil nuts show many beneficial properties, there are some aspects to be aware of in order to enjoy them responsibly. They are rich in selenium, which we should include in our diet, but too much of this mineral can be harmful to health and lead to poisoning. Although in reality, cases of selenium overdose after consuming Brazil nuts are unlikely to be recorded, it is important not to overdo it, especially when we have other sources of selenium in our diet. In addition, like other nuts, Brazil nuts can cause allergic reactions in some people – some of which can be very serious. Allergic symptoms include itching, skin rashes, difficulty breathing and, in extreme cases, anaphylactic shock.

Experience the taste of nuts and see why they are worth eating!

Brazil nuts are a true gem of nature – they are full of valuable nutrients and have many properties. They are worth appreciating, especially as the trees growing in the wild are on the endangered species list. Every nut is therefore worth its weight in gold, not least in terms of taste and what's inside. At the same time, when reaching for Brazil nuts, it is worth bearing in mind the contraindications mentioned in the previous paragraph – although they are delicious, we do not recommend overeating them, and special care should be taken by those who are allergic to them. If you haven't yet had the opportunity to try the wonderful para nuts, be sure to take a look at the Vivarini brand's range, which includes a huge selection of yerba mate additives, teas and infusions, as well as products that are perfect for fit snacks.

Source of information:

1. Wikipedia: Brazil nut, Selenium.
2. J. Yang, Brazil nuts and associated health benefits: A review, LWT - Food Science and Technology, 2009.
3. A. M. Kluczkovski, M. Martins, S. M. Mundim, R. H. Simões, K. S. Nascimento, H. A. Marinho, A. Kluczkovski Junior, Properties of Brazil nuts: A review, African Journal of Biotechnology, 2015.
4. Ch. D. Thomson, A. Chisholm, S. K. McLachlan, J. M. Campbell, Brazil nuts: an effective way to improve selenium status, The American Journal of Clinical Nutrition, 2008.