Nueces de brasil or Brazil nuts are fruits from an Amazon tree referred to as « Bertholletia ».

These oleaginous nuts are very rich in selenium fibers and many other micro-nutrients responsible for many body functions.

In this article, you will learn about the amazing Nueces de Brasil, their nutritional values, health benefits, possible side-effects + tips on how to buy+consume+store them!

Nueces de brasil: historical overview

Nueces de brasil comes from the same family as almonds, walnuts, and hazelnuts.

Native Americans that lived in nowadays Colombia, Peru, and Brazil were probably the first humans who consumed the Nueces de brasil.

The Andeans also used the resin of Brazil nuts tree to coat their canoes and make them waterproof.

Also, these indigenous people of the Americas used the woods of the tree to create axes and furniture.

The first mention of brazil nuts was in the 16^th century in Spanish books of the early explorers.

Nonetheless, the most popular story is that of the Spanish Amazon governor who was offered some nuts from Cayanpuxes Andeans.

Later on, this governor collected brazil nuts and offered them to his troops which made them more energetic and able to carry on more explorations.

In 1633, brazil nuts made it for the first time to the Netherlands, and almost 2 centuries later (1810), they made it to the USA along with Cashew and Cacao.

Today, the Nueces de brasil is one of the pillars of the local economy of Bolivia, Brazil, and Peru as they are the top 3 producers worldwide.

Nueces de brasil: the safe daily serving

Since selenium overdose can be toxic, the main criteria for a safe serving of the Nueces de brasil are going to be the selenium content.

To be exact, there is no specific number as brazil nuts in northern Brazil have more selenium than their counterparts from the south.

For example, some nuts contain only 50 mcg of selenium and other nuts offer more than 800 mcg.

The daily safe limit of selenium should be around 50 mcg with a maximum of 400 mcg without experiencing side effects.

Consuming between 4 to 6 brazil nuts a day (1 ounce, 28g) is considered to be both safe and effective to get the most of the nutrients

Nueces de brasil benefits and side effects:

Nutritional values of brazil nuts:

Most people think that nuts in general are high in calories, therefore, eating them makes you fat.

Brazil nuts are not an exception, they have a high caloric value of more than 600 calories per 3.5 ounces (100g).

That means when you consume around 20 Nueces de brasil you get 30% of the daily caloric intake for a diet of 2000 calories.

Specifically, brazil nuts are full of lipids which gives them their high caloric value but also gives them many benefits.

However, these lipids with fiber content promote satiety, delay hunger and boost energy.

These Nueces de brasil are also very low in the glycemic index as they offer less than 3% of the daily needs in carbs per 3.5oz (100g).

Generally, food with a low glycemic index needs a long time for digestion so they prevent sudden peaks in blood sugar levels.

Moreover, the fat content of brazil nuts is mainly unsaturated fats in the form of omega 3-6-9.

This data counts for a serving of 1 ounce of brazil nuts (28g) or between 4 and 6 nuts:

• Calories: 197
• Fibers: 2.25g
• Protein: 3.9g
• Carbs: 0.6g
• Fat: 19g
• Vitamin E: 12%
• B1 Vitamin: 17%
• B6 Vitamin: 6%
• B9 Vitamin: 3%
• Calcium: 5%
• Iron: 5%
• Phosphorus: 26%
• Potassium: 8%
• Magnesium: 30%
• Zinc: 11%
• Copper: 50%
• Selenium: 90%

Health benefits of the Nueces de brasil:

Offers many antioxidants:

The Nueces de brasil or brazil nuts have powerful antioxidant properties that promote overall health.

By consuming this nut you’ll be supplying the body with its needs in vitamins B, and E and the needs in selenium.

All these micronutrients allow the proper functioning of the immune system and protect from free radicals.

Several studies confirm the efficacy of vitamin E to resist aging by keeping both the skin and the eyes protected from degeneration.

This is basically because vitamin E promotes the production of collagen which gives the skin its smoothness.

In addition, consuming brazil nuts promotes the healing of wounds and prevents wrinkles, acne formation, and stretch marks.

Promotes a healthy nerve system:

Consuming brazil nuts can indeed improve cognitive abilities which is beneficial, especially for kids.

It is also beneficial for the elderly as it can prevent Parkinson’s, dementia, and Alzheimer’s.

This is mostly because of the abundance of selenium in the Nueces de brasil which offer great antioxidant properties.

In fact, a study made by the EuropeanJournalofNutritionk on 31 old patients with cognitive impairment shows an improvement in cognitive functions after the patient ate 1 brazil nut daily for 6 months.

Good for heart health:

Brazil nuts are a good source of vitamin E and selenium and healthy unsaturated fats such as omega 3.

This composition of essential nutrients helps reduce bad cholesterol LDL in the body and reduce the risk of thrombosis (artery or vein blockage).

In addition, these nuts contain magnesium, fibers, resveratrol, and arginine which all play a key role in blood circulation.

Consuming just 4 to 6 brazil nuts would supply your body with 90% and 30% of its needs respectively in selenium and magnesium.

May prevent cancer:

You probably already guessed why!

Yes, again thanks to its powerful antioxidants including vitamin E and Selenium, brazil nuts can reduce the risk of cancer.

This is because such powerful antioxidants can eliminate free radicals that roam in the body on a cellular level.

The journal of NutritionandCancer showed in a study that consuming brazil nuts regularly can reduce the risk of breast cancer.

Furthermore, selenium has a great impact on the thyroid gland which explains the preventive properties of brazil nuts against hormone-dependent cancers.

Indeed, science claims that appropriate consumption of selenium is directly linked with a lower risk of cancer mortality.

A good source of dietary fibers:

Like most nuts, the Nueces de brasil is rich in fibers with 2.2g per 5 nuts and that is 7% of the daily needs.

We already consume fibers from fruits and vegetables and a brazil nuts snack would ensure we reach the recommended daily requirements.

Dietary fibers have a lot of benefits including:

• Prevents gastrointestinal disorders (constipation and diarrhea).
• Balances the microbiota.
• Prolong the feeling of satiety.
• Reduces the absorption of bad cholesterol.
• Avoid the risk of hypoglycemia.

Helps lose weight:

Just like chia seeds, the Nueces de brasil reduces the feeling of hunger and helps with weight and appetite control.

Nonetheless, the consumption of these nuts must be moderate as they are very high in calories (20 nuts = 705 calories).

Being on a diet is wrongfully linked with eating tasteless and bland food and that is not correct!

In another way, the list of unhealthy dishes makes up about 95% of the menu of all the food we know.

When going on a diet to reduce weight, some people focus on reducing the portions without even changing the menu.

To do that, you would need healthy snacks to eat in between the meals to help push back the feeling of hunger.

If that is the case, try eating 4 to 5 brazil nuts between the meals to reduce the portions and control your appetite.

Nourishes the skin & hair:

Thanks to the abundance of vitamin E with almost 3% of our daily needs per one nut, just one Brazil nut!

Among the many uses of the powerful antioxidant properties of vitamin E:

• Protects the skin from premature aging.
• Stimulates the production of collagen which enhances skin elasticity.
• Minimizes the effects of scars.
• Helps soothe eczema.

Other benefits of the Nueces de brasil:

• Strengthens the immune system.
• Better absorb oxygen.
• Improves the regenerations of tissues (bones, teeth, and cells).
• Enhances bone density.
• Accelerates metabolism.
• Improves stress tolerance.
• Prevents respiratory diseases.
• Promotes a healthy thyroid gland.
• Increases the production of testosterone levels.
• Improves sperm quality.
• Protects from viral infections.

Precautions before you consume Nueces de brasil:

Oleaginous nuts are among the most popular allergic foods worldwide same as peanuts allergy, soybeans, walnuts…

People who are allergic to peanut or sesame or any oleaginous food, most likely have an allergy to brazil nuts as well and they should avoid it.

In fact, most nuts are in the same allergy group which includes: walnuts, pecan, coconut, hazelnut, almond, cashew, and Nueces de brasil.

Being allergic to any of those nuts means you are certainly allergic to all of them apart few exceptions.

As for the symptoms, they vary from normal to serious as they can be in the form of:

• Itching.
• Swelling of the lips and tongue.
• Hives and skin rash (most common).
• Diarrhea.
• Vomiting.
• Anaphylactic reaction.

In addition, consuming too much brazil nuts may cause some harmful effects.

Eating too many brazil nuts on a daily basis can make you fat and can even be toxic.

For instance, consuming too much selenium leads to selenosis, an intoxication that causes:

• Hair loss.
• Fatigue.
• Nails damage.
• Gastrointestinal disorders.
• Nerve damage (peripheral neuropathy).

Furthermore, consuming too many fibers can also cause bad side effects especially when we don’t drink enough water.

Nueces de brasil is a good source of fibers which is beneficial but can cause harm in the case of overconsumption.

Eating too many brazil nuts without drinking much water may cause:

• Bloating.
• Stomachache.
• Diarrhea or constipation.
• Cramps.

Finally, the consumption of the Nueces de brasil is not recommended for diabetic and hypertension patients.

Consuming nueces de brasil:

There are many ways to consume these nuts as you can find them blanched, roasted, crushed, or raw.

The most popular way to consume brazil nuts is by snacking on a few of them in between meals.

However, the Nueces de brasil may substitute any other nut in the recipe whether it’s pecans, almonds, walnuts, cashews, or hazelnuts…

You can add crushed brazil nuts to your yogurts and cereals to add a delicious nutty flavor and enrich them nutritionally.

Blended or crushed brazil nuts are also perfect for desserts and baking recipes such as cakes, pancakes, ice cream, and muffins…

In addition, the Nueces de brasil combine well with fruits you can add them to fruit salads or fruit pies.

Brazil nuts are also perfect with chocolate desserts and you can use them crushed or full and coated with chocolate.

For savory dishes, you can use brazil nuts powder as the main ingredient in a breading for meat or fish.

Also, brazil nuts can be used in drinks such as hot chocolate, smoothies, and milkshakes.

Nonetheless, the best drink made with brazil nuts is hot milk: you just crush them into the milk, heat the milk, mix and enjoy!

Recipes with brazil nuts:

Brazil nuts cookies:

Ingredients:

• 1 cup of butter (15 tbsp).
• 2 cups of flour.
• 1 cup of crushed brazil nuts.
• 1 cup of sugar (more or less based on what you want)
• 2 cups of shredded coconut.
• 2 eggs.
• ¼ tsp of salt.
• ½ tsp of yeast.
• 1 tsp of vanilla extract.

Preparation:

• Preheat the oven to 350°F (180°C).
• Start by melting your butter by putting it in a bowl and then placing the bowl in boiling water.
• Take another bowl and put the melted butter in it then mix it with sugar until it becomes creamy.
• Now add the eggs and vanilla extract and beat the mixture.
• In a third bowl, mix the flour with the salt and yeast.
• Keep mixing the creamy butter with vanilla extract while adding the flour mix gradually.
• When you obtain one homogenous mixture, you can add the grated coconut and crushed brazil nuts then mix.
• Get an oven tray and cover its surface with a baking sheet or just use a mesh strainer to spread a fine layer of flour on the tray.
• Put spoonfuls of the dough on the tray and make sure they are spread a few inches away from each other.
• Flatten the surface of each uncooked cookie using the back of a spoon to ensure that they look nice after baking.
• Bake the cookie for 10 to 12 minutes before you take them off the oven, let them cool down, then enjoy them with your family!

Brazil nut milk:

Ingredients:

• 4 cups of water.
• 2 cups of brazil nuts (260g).
• 2 tsp of vanilla extract.

Preparation:

• Soak the Nueces de brasil in cold water overnight (between 8 and 10 hours).
• The next day, throw away that water and rinse the nuts thoroughly then put them in a blender with water and vanilla extract.
• Blend the ingredients well then filter the mixture using a piece of cloth to obtain brazil nuts milk, and enjoy it with your loved ones!

Storing brazil nuts:

Brazil nuts or Nueces de brasil are very sensitive and can go rancid quickly If not stored carefully.

Generally, nuts and seeds that contain oil (oleaginous) are better kept away from light and humidity to avoid any chemical reactions.

In the same manner, the best conditions to store brazil nuts are in a cool place away from light, humidity, and air.

Based on that recommendation, the best way is to keep them in an opaque airtight bag or an opaque glass jar in the refrigerator or one of the shells of the pantry.

Nueces de brasil in a dark airtight container last about 4 weeks at room temperature and up to 12 months in the refrigerator.

Buying Nueces de brasil:

Brazil nuts can be sold roasted, steamed, or raw and sometimes can even be found in hard shells which need a nutcracker to open.

In the same way, if you choose almonds, walnuts or cashews you need to make sure the nut is not bitter nor dry.

It is better to buy brazil nuts with their thin brown coating on them since that is the last layer of protection after removing the shell.