What are brazil nuts?

Brazil nuts are the seeds of the Brazil nut tree, species belonging to the Lecythidaceae family that grows in the forests of Brazil, Bolivia and Peru.


What are the nutritional properties of brazil nuts?

100 g of Brazil nuts bring in approximately 656 calories and:

  • 14.32 g of protein
  • 66,43 g of lipids (mainly monounsaturated fats, such as palmitoleic and oleic acids)
  • 12.27 g carbohydrates
  • 7.5 g of fibers
  • 7.87 mg of vitamin E
  • 0.295 mg of niacin
  • 0.617 mg of thiamin
  • 0.184 mg of pantothenic acid
  • 0.101 mg of pyridoxine
  • 0.035 mg of riboflavin
  • 22 micrograms of folate
  • 0.7 micrograms of vitamin C
  • 725 mg of phosphorus
  • 597 mg of potassium
  • 376 mg of magnesium
  • 160 mg of calcium
  • 4.06 mg of zinc
  • 2.43 mg of iron
  • 2 mg of sodium
  • 1,917 micrograms of selenium
  • 1.743 mg of copper
  • 1,223 mg of manganese


When should you not eat Brazil nuts?

No interactions of Brazil nuts with drugs or other substances have been found. If in doubt it is good to seek advice from your doctor.


Seasonality of Brazil nuts

Brazil nuts are available on the market throughout the year .


Possible benefits and drawbacks of Brazil nuts

Monounsaturated fats of Brazil nuts can help lower bad cholesterol and increase the good one. These seeds are also a good source of Vitamin E (a powerful antioxidant) that protects skin and mucus membranes from free radicals, and selenium a cofactor for the enzyme glutathione peroxidase helps to prevent coronary heart disease, liver cirrhosis and cancer. Among the other nutrients found in them, vitamins B are important for a good metabolism, copper helps prevent anemia and osteoporosis, and manganese is important for the antioxidant defenses.

Being gluten-free, brazil nuts are excellent ingredients for gluten-free diets. In addition, the oil extracted from these seeds is traditionally used as an emollient.

Brazil nuts can trigger allergies (also crusades form with other dried fruits, especially those belonging to the Anacardiaceae family). Moreover an excessive consumption can lead to toxic reactions due to excessively high doses of selenium; among the possible symptoms there are nausea, vomiting, breath that smells of oil and emotional disorders.