Brazil Nut

The Brazil nut, native to South America, is the edible seed of the Brazil tree. The tree can grow to an impressive height of 150 feet, with a trunk width of over six feet. Living for more than 500 years, the same trees which were seedlings during the age of European exploration are still producing nuts today. The nut grows with a wood pod which contains up to 24 nuts, arranges in an orientation similar to that of an orange. The seeds are removed from the pod, dried in the sum then sold around the world still in its outer shell. High in fat and protein content, the meat of the nut is white in color and tastes like a cross between an almond and a coconut. In fact, the Brazil nut is so high in fat content it will burn like a candle when lit. While considered a delicious nut, Brazil nut is also used to make shampoos, soaps and skin care products.

Key Nutrients

Brazil nuts are often considered a super food high in protein content and low in carbohydrate content. They contain a high amount of mono-unsaturated fats, a healthy type of triglyceride. Brazil nuts are an excellent source of Vitamin E, manganese and magnesium. Finally, they contain a great source of plant sterols and flavonoids, heart healthy nutrients which contain anti-oxidants.

Health Benefits

Manganese – Manganese aids in the metabolism of food as well as promotes normal functioning of the nervous system. Manganese works as an antioxidant to help prevent cancer and heart disease.

Magnesium – Magnesium helps to keep muscle and nerve tissues functioning normal, as well as promotes a proper heartbeat. It also assists in the support of a healthy immune system and keeps bones strong.

Flavonoids – Flavonoids are a class of antioxidants which help to promote healthy cell growth and reduce inflammation. They are also a powerful class of molecules when it comes to reducing the risk of certain cancers.

Vitamin E – Research has shown that vitamin E possesses anti-inflammatory effects that can combat arthritis, rheumatism, asthma, and other inflammatory disorders linked to chronic inflammation. Vitamin E also improves the body’s metabolic function.

Season

Brazil Nuts, while harvested during the late summer months and early fall, can be found dried year round in supermarkets and food retail shops.

Nutrition Information

Per 1 Ounce (28 grams):

Calories (cKal): 186
Protein (grams): 4.06
Total Fat (grams): 18.83
Carbohydrates (grams): 3.48
Fiber (grams): 2.1

Buying and Storing

Since Brazil nuts are dried, there are no real issues to consider when purchased from a reputable supplier or supermarket. Being a dried nut, they will store for up to one month in your kitchen.

Best Way to Add to Diet

Brazil nuts make a great afternoon snack or addition to any breakfast yogurt, trail mix or parfait. Try adding some of these nuts to your salad for an extra bit of taste and texture. Finally, serve them on top of ice cream or sorbet to create an out of this world taste.