What Are Some Of The Benefits Of Brazil Nuts?

Brazil nuts, also called Amazon nuts, are native to South America: Brazil, Peru and Bolivia. The Brazil nut is the tree that produces the fruit of the Amazon nut. They are produced in the tropical forests of South America. It is an oilseed dry fruit that has a creamy texture and a rich and delicious flavor that makes it popular in cooking recipes, snacks and desserts that will delight your taste buds! But beyond their delicious flavor, Brazil nuts are also a good source of health-promoting nutrients. In this article, we will explore the origins of this dry fruit, its consumption, the benefits it can bring to our health, as well as a delicious recipe dedicated to gourmets to prepare Amazon nuts.

What is the Origin of the Amazon Nut?

Amazon nuts come from the Amazon region of Brazil, Bolivia and Peru and are produced in tropical forests. The trees that produce these nuts, called Bertholletia excelsa, are some of the largest in the Amazon forest, reaching up to 50 meters in height. It takes 12 years for this giant tree to produce its first fruit.

Brazil nuts are contained in a hard, woody shell, similar to a coconut, that can be opened to reveal the seeds inside, which contain the precious nuggets. As for harvesting the fruit, you may wonder how it will be done since the tree is 45 times taller than a human, which complicates things even more! But nature is good, the harvest is done by collecting the nuts that fall to the ground when they are ripe.

The indigenous people of the Amazon region have eaten the nuts of Amazonia for centuries, considering them a staple food in their diet. Nowadays, these nuts are exported all over the world and are appreciated for their rich and buttery flavor, as well as for their high content of nutrients with recognized health benefits. In fact, they are an excellent source of minerals such as phosphorus, potassium, magnesium and selenium, vitamins E, B and K, and antioxidants such as flavonoids and phytosterols. They are rich in monounsaturated and polyunsaturated fatty acids, a source of protein and fiber, making them a nut with very interesting nutritional values.

How to Eat the Amazon Walnut?

There are several ways to consume and enjoy the benefits of the Amazon nut, depending on your personal preferences. Here are some ideas:

As a snack: Amazon nuts are delicious just as they are. You can enjoy them as a snack by trying them raw or grilled, depending on your tastes and preferences.

In cooking recipes: This section is dedicated to people who dare to taste new flavors and try new recipes: Brazil nuts can be used to add texture to your cooking recipes, including salads, soups, sauces, as well as desserts such as raw cakes and brownies, as they are sweet.

In Walnut Butter: Amazon walnuts can be made into a rich and creamy spread, similar to peanut butter. You can use it as a topping on bread, pancakes, or fresh fruit.

In smoothies: You can add Brazil nuts to your favorite smoothies to add texture and nutrition. Just blend them with the other ingredients in your smoothie until well blended.

Our Gourmet Brazil Nut Recipe?

Here is an easy and delicious recipe to try the Amazon nuts:

Ingredients:

• 1 cup raw Amazon nuts
• 1 tablespoon coconut oil
• 1 teaspoon salt

Directions:

1. Rinse the Amazon nuts with cold water and drain.
2. Place the nuts in a bowl and add the coconut oil and salt. Mix well so that the nuts are well coated.
3. Place the nuts in a single layer on a baking sheet lined with sulfurized paper or in a food dehydrator.
4. Allow the nuts to dry for about 8 hours or until crisp.
5. Store the Amazon nuts with coconut in a sealed container at room temperature.

These raw Amazon nuts can be enjoyed as a snack, as an aperitif, in smoothies, in cereals for added crunch and nutrients, or added to salads.

When to Eat Brazil Nuts During the Day?

There is no specific time to eat Brazil nuts, you can eat them at any time of the day and according to your personal preferences. However, it is important to remember that Brazil nuts are high in healthy fats and calories (like most oilseeds), so it is best to include them in a balanced diet and avoid excessive consumption.

Some people prefer to eat them in the morning to maximize their energy intake thanks to their unsaturated fat and vegetable protein content (3.4 g for a handful of 20 g nuts, or about 8% of the recommended daily intake). Others prefer to eat them in the afternoon as a snack to avoid cravings between meals. Ultimately, the ideal time of day to eat Brazil nuts depends on your schedule and food preferences.

How Many Brazil Nuts a Day?

This is a question often asked by people who love Amazon nuts! In general, the recommended daily intake is 4 to 5 nuts per day to reap the full health benefits. This fruit is known to be high in selenium, an essential mineral that can help boost the immune system, protect against free radical damage, and improve cardiovascular health.

Overconsumption of Brazil nuts can also be very toxic to the body because of this same selenium, if ingested in large quantities. In particular, a high selenium content can cause premature aging and lead to the appearance of some diseases such as cancer, Alzheimer’s…

So you can enjoy your favorite nuts and dried fruit, but be careful not to eat more than a dozen a day!

What are the Virtues of the Amazon Nut?

Amazon nuts have a real positive impact on health due to their high content of beneficial nutrients. Here are some of these valuable virtues

An excellent source of selenium: Brazil nuts are very rich in selenium, an essential mineral that acts as a powerful antioxidant in the body. They are highly recommended for people who suffer from thyroid imbalance, as selenium helps regulate these hormones in the body.

Good for the brain: Amazon nuts are rich in unsaturated fatty acids, which are considered essential fatty acids like omega-3. They are essential for brain health and may help improve memory and cognitive function.

Reduces inflammation: Brazil nuts contain vitamin E, an antioxidant that helps fight oxidative stress in the body. Thanks to selenium, which is also an antioxidant, they are the perfect combination to reduce inflammation in the body and fight premature aging of our cells. Regular consumption of this fruit can help prevent chronic inflammatory diseases such as arthritis, cardiovascular disease, coronary heart disease or neurodegenerative diseases (Parkinson’s, Alzheimer’s).

Promotes healthy skin: Amazon nuts contain zinc, an important mineral for skin health. Zinc helps regulate sebum production, prevent acne, and promote wound healing. It also promotes the growth and stimulation of the immune system.

Improves heart health: Brazil nuts are rich in healthy fats such as polyunsaturated fatty acids, whose role is to reduce the level of LDL cholesterol (considered the « bad » cholesterol compared to the « good » cholesterol HDL) in the blood and improve heart health. It should be noted that regular consumption of nuts, including Brazil nuts, 5 times a week would reduce the risk of coronary heart disease by 37% (according to studies compiled by Kelly and Sabaté, 2006).

What are the Risks and Contraindications?

Although Brazil nuts are rich in health-promoting nutrients, some precautions should be taken:

Brazil nuts may cause allergic reactions in some people, especially those with allergies to tree nuts and nuts in general. Symptoms may include rash, itching, hives, swelling of the lips, tongue and throat, nausea, vomiting and difficulty breathing. People with food allergies should be aware of this possibility and avoid eating Brazil nuts.

As mentioned above, these oilseeds are an excellent source of selenium, which is good for health but can be harmful if the daily dose is exceeded. The lethal dose of selenium is 1,000 µg per day, or one Brazil nut contains 68 to 91 µg, which is largely sufficient for our health. Symptoms of excessive consumption of Brazil nuts include nausea, diarrhea, fatigue and hair loss.

Amazon nuts are a very interesting and beneficial dietary supplement for health, in addition to being a protein intake, but they are high in fat and even if they are healthy, it remains a calorie snack. It is also important to include them in a balanced diet, especially for people who want to lose weight, accompanied of course by regular physical activity and avoiding overconsumption.

They contain vitamin K, which may interfere with certain anticoagulant medications. People taking anticoagulant medications should be aware of this possibility and talk to their doctor before taking Brazil nuts.

Brazil nuts rapidly mold, and this mold is very toxic to the liver. It could therefore become dangerous to consume, so pay attention to conservation as they tend to rance quickly.