The treasure of the Amazon on your plate: Why is it worth eating Brazil nuts?

Have you ever wondered what product holds the secret to the vitality of the inhabitants of South America? We often look for exotic supplements, forgetting that nature has given us delicious Brazil nuts. They are not just a healthy snack, but a real nutritional bomb. Many people wonder how to include them in their diet. The answer is simple: regular consumption of Brazil nuts can positively affect your well-being. As a healthy snack, they work perfectly on the run, providing energy and valuable minerals. We invite you to read on, where we will take a closer look at what the hard shell of the Brazil nut tree hides.

Brazil nuts – where do they come from?

What really are these large, distinctive seeds? Brazil nuts are the seeds of a massive tree called the Brazil nut tree (Bertholletia excelsa). These trees are giants of the rainforest. Interestingly, the best nuts come from wild harvests, not industrial plantations. The Amazon is their natural home, however, it is not Brazil, but Bolivia that is currently the largest exporter of this raw material.

It is worth knowing that Brazil nuts come from regions where the soil is extremely fertile. Many people have doubts about their origin and cultivation. This tree is difficult to grow outside its natural ecosystem because it requires specific bees for pollination. Therefore, by buying good quality Brazil nuts, you often support natural rainforests. Let's remember that Brazil nuts come from the heart of the jungle, making them a unique gift of nature.

Selenium in Brazil nuts

If you hear the phrase "Brazil nuts", your first association should be selenium. It is a trace element crucial for our body. The high selenium content in these seeds is legendary. Why are Brazil nuts as a source of selenium so valued by nutritionists? Because in no other product is the concentration of this element so high. Selenium helps in the proper functioning of the immune system, is important for thyroid health (helps in its proper functioning), and supports nervous system health by protecting cells. Knowing that Brazil nuts are a source of selenium, it is easier to take care of protecting cells from oxidative stress, which confirms the health benefits of Brazil nuts.

Organic Brazil nuts

Does the origin of Brazil nuts matter in terms of selenium quantity?

We checked this for you! Our research proves that in the case of:

• Nuts originating from Brazil, the selenium content was 231 mg of selenium per kg (about 11.5 mcg) per one nut.
• Nuts originating from Bolivia contain 213 mg of selenium per kg, meaning one nut contains about 10.5 mcg.

You can read more about this in our post - Brazil nuts from Brazil or Bolivia – which to choose?

Brazil nuts 200 g

When buying nuts, we often wonder about the package size. A package of Brazil nuts 200g is the ideal choice to start with. Such an amount allows you to enjoy the product before it loses its qualities. To reap the benefits, you must choose good quality Brazil nuts that do not have discoloration. Remember that only fresh nuts have a creamy, delicate taste. If you feel distinct bitterness, the fats may have oxidized. A smaller package helps ensure these delicious Brazil nuts are always at hand as fresh nuts and crunchy.

Brazil nuts 500 g

For families or people for whom consuming Brazil nuts has become a daily ritual, a better solution is Brazil nuts 500 g. It is an economical option but requires proper handling. Storage in a dry and cool place is key so that fresh nuts remain so for a long time. It is worth transferring them to an airtight jar. If you choose organic Brazil nuts, a large pack is an investment in the diet of the whole family. Furthermore, by deciding on organic Brazil nuts, you are assured of the lack of pesticides, which is important when you plan regular consumption of nuts.

Natural source of selenium

There are many supplements available on the market, but good quality Brazil nuts are a natural source of selenium that is best absorbed. The fact that Brazil nuts are a source of selenium places them in a leading position in the plant world. Selenium occurs here accompanied by protein and fats, which increases its bioavailability. This makes Brazil nuts a valuable element of the diet, positively influencing nervous system health and cognitive functions. Good to know: due to the high selenium content, experts recommend consuming just 1-3 pieces of Brazil nuts per day.

Brazil nuts – usage

How to include these treasures in your diet? As a healthy snack, they work excellently at work or school. They are filling and have a buttery aftertaste, which makes these tasty nuts liked even by children. They fit great as an addition to oatmeal or salads. Also, the vegan diet highly values these nuts because they can replace cheese in vegan "parmesans". The vegan diet often uses them for cakes as well, because they are simply tasty nuts and versatile. Moreover, daily consumption of Brazil nuts in small amounts can enrich the taste of home baking.

Properties of Brazil nuts

Analyzing health properties, it is impossible not to mention the impact on beauty. Skin health, hair, and nails depend, among other things, on zinc and selenium, and Brazil nuts contain both of these ingredients in large quantities. Furthermore, they support the cardiovascular system. What else do Brazil nuts contain? Antioxidants helping to fight free radicals. These health properties result from the synergy of vitamins and minerals – nature has enclosed valuable nutrients in the shell.

Usage of Brazil Nuts

Besides the kitchen, these nuts have uses in supporting the body. Men may pay attention to them because selenium contributes to the proper process of spermatogenesis. In women, the appropriate level of selenium and vitamin E help protect cells from oxidative stress. However, moderation should be remembered, which is why regular consumption of nuts should be controlled. Regular consumption of nuts brings the best results in a balanced diet. It is worth controlling the amount of Brazil nuts per day so as not to lead to an excess of elements in the body.

Nutritional values of Brazil nuts

Let's look at the numbers. Nutritional values of Brazil nuts are impressive. They are energetic – the caloric content of Brazil nuts is high (approx. 650 kcal/100g), but these are valuable calories coming from fats. Although the caloric content of Brazil nuts may seem large, their satiety index is high. The valuable nutritional properties of Brazil nuts compensate for their energy value. What specifically do they contain?

• Protein – helps maintain muscle mass.

• Magnesium – helps reduce feelings of fatigue and weariness.

• Phosphorus – helps maintain healthy bones.

• Potassium – helps in the proper functioning of the nervous system and muscles.

• Omega-6 acids – essential fats in the diet.

All these elements build the health potential of Brazil nuts.

Organic Brazil nuts

Brazil nuts comprehensive benefits

The Brazil nut tree (Bertholletia excelsa) gives us a product rich in ingredients. Brazil nuts contain healthy fats. By providing unsaturated fatty acids (replacing saturated fats with them), you support maintaining the proper level of cholesterol in the blood. Dosage raises the most doubts. How many Brazil nuts per day can you eat? Experts often recommend consuming just 1-3 pieces. Eating a handful of Brazil nuts per day can be risky due to the possibility of exceeding the safe dose of selenium (selenosis).

Are there Brazil nuts contraindications? Yes, excess selenium can be toxic. It is worth knowing Brazil nuts contraindications to use them safely. The key is moderation and quality. By choosing organic Brazil nuts and taking care of their fitness for consumption, you gain a valuable dietary component, rich in valuable unsaturated fatty acids. Delicious Brazil nuts prove that taking care of yourself can be tasty, and the health benefits of Brazil nuts are within reach.

Disclaimer: The content contained in this article is for educational and informational purposes only. It does not replace medical or dietary advice. Brazil nuts are a food product, not a medicine. In case of health problems, including thyroid diseases, consult a doctor.