The Brazil nut is also known as the Brazil nut, as it is characteristic of the northern region of the country. The Brazil nut is an oilseed, belonging to the same group as walnuts and almonds. It contains many healthy fats, minerals, and phytochemicals, with high nutritional value.

What Is the Brazil Nut Good For?

Brazil nut is rich in vitamin E and antioxidant substances, mainly the mineral selenium. Each nut already contains the daily amount of selenium we need. Its high concentration of glutathione peroxidase also reinforces its antioxidant action. It also contains phenolic compounds, flavonoids, phytosterols, and squalene. Other minerals present in Brazil nut include magnesium, phosphorus, calcium, copper, zinc, and iron, as well as vitamin C, B-complex vitamins, and omega-9.

Properties of the Brazil Nut

The properties of Brazil nuts are antioxidant and antiproliferative action, reducing the risk of serious diseases such as atherosclerosis and cancer. In addition, the nut improves the immune system and the thyroid gland metabolism with its range of compounds. The selenium in the nut, at the right dose, helps regulate the gland, and only in high amounts can it cause hypothyroidism. One advantage of this incredibly nutritious seed is that it contains very little sodium (salt), making it suitable for people with hypertension. It is also gluten-free. Brazil nut contains a lot of fiber and fat. But these are healthy fats, the unsaturated ones, which lower bad cholesterol (LDL) and increase good cholesterol (HDL), consequently protecting the body from heart diseases. Potassium helps control blood pressure, and phosphorus improves bone health. The fibers provide greater satiety and help control blood sugar spikes from ingested sugars, which is especially beneficial for those with diabetes. Brazil nut also contains a protein called arginine, which contributes to muscle growth when exercising. According to some studies, arginine also boosts metabolism and speeds up fat burning in the body, thus being indirectly helpful for weight loss. Vitamin B6 in Brazil nuts also aids in fat breakdown and, together with selenium, in thyroid function. However, excessive selenium can cause toxicity and hypothyroidism, so it is best to consume the nut in moderation.

Main Benefits of Brazil Nut

  • Protects cardiovascular health;
  • Protects brain neurons;
  • Regulates the thyroid gland;
  • Boosts immunity.

Recommended Consumption of Brazil Nut

Each Brazil nut contains, on average, 27 calories. There is no need to eat many per day to obtain its benefits: for adults, the recommended intake is 2 nuts per day. It is not advisable to consume more than 6 Brazil nuts per day, as this risks weight gain, weakness, and the appearance of white spots on the skin and nails. This is because the maximum daily selenium intake is 400 mcg, and more than 6 nuts can exceed this amount. However, an occasional excessive intake does not produce side effects. The most common way to consume Brazil nuts is as a snack or between meals, on their own. But it is also possible to add pieces of Brazil nut to yogurt, breakfast cereal, or smoothies blended with fruit. It is often found in granola and whole grain breads.

Contraindications of Brazil Nut

Brazil nut is not recommended for people who are allergic to this food, but it is safe for pregnant women and children. It just should not be consumed in excess, as there is a risk of selenium overdose, a condition known as “selenosis.” The symptoms of selenium excess that appear after several days of high intake can include nausea and vomiting, stomach pain, fatigue, irritability, flaking and white spots on the nails, hair loss, bad breath, and nervous system problems. Brazil nut also contains a little phytic acid, a component believed to reduce the absorption of other minerals. It is found in other oilseeds such as walnuts, peanuts, in grains such as beans, cereals, and green leaves, and only in very high amounts can it lead to poor mineral absorption. On the one hand, phytic acid is good for cells and has beneficial properties for the heart. Therefore, if the amount of Brazil nut consumed is as recommended, that is, 2 nuts a day, there is no risk of phytic acid affecting mineral absorption.