The Brazil nut (Bertholletia excelsa) is a South American tree in the family Lecythidaceae, and is also the name of the tree’s commercially harvested edible seeds. It is one of the largest and long-lived trees in the Amazon rainforest. The fruit and its nutshell – containing the edible Brazil nut – are relatively large, possibly weighing as much as 2 kilograms (4 lb 7 oz) in total weight. As food, Brazil nuts are notable for diverse content of micronutrients, especially a high amount of selenium.
BENEFITS: Brazil nuts are energy dense and rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E. Among the claims for Brazil nuts are that they may support thyroid, heart, and brain function, and reduce inflammation.
USES: Brazil nuts are delicious just as they are, but individual intake should be limited to one to three a day because excessive amounts of selenium have been linked to increased risk of diabetes and prostate cancer.
| NUTRITIONAL FACTS | 1 oz. BRAZIL NUTS (28 g) | %RDI |
|---|---|---|
| Calories | 187 | |
| Carbohydrate | 3.3 g | |
| Fat | 19 g | |
| Fiber | 2.1 g | |
| Protein | 4.1 g | |
| Copper | 55% | |
| Magnesium | 33% | |
| Manganese | 17% | |
| Phosphorous | 30% | |
| Selenium | 175% | |
| Thiamine | 16% | |
| Zinc | 10.5% | |
| Vitamin E | 11% |
Sources: Wikipedia / healthline
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