Basic Information
- Common Name: Brazil Nuts
- Scientific Name: Bertholletia excelsa
- Category: Nut
Varieties
Brazil nuts primarily come from the same species, Bertholletia excelsa. There aren’t distinct varieties like with some other nuts and fruits, but the nuts can vary slightly in size and shell thickness depending on their geographic origin within the Amazon rainforest.
Nutritional Information
Macronutrients (per 100g of raw Brazil nuts)
- Carbohydrates: Approximately 21.6g
- Proteins: About 15g
- Fats: 57.4g, predominantly unsaturated fats
Micronutrients
Brazil nuts are particularly notable for their:
- Selenium: Exceptionally high, providing more than 100% of the recommended daily intake in just one nut.
- Magnesium, Phosphorus, Copper, and Zinc: Present in significant amounts.
- Vitamins: Thiamine (Vitamin B1) and Vitamin E.
Phytonutrients
Brazil nuts, while known for their impressive selenium content, also contain various phytonutrients that contribute to their health benefits. These phytonutrients include antioxidants, anti-inflammatory compounds, and others that support health in multiple ways. Here’s a closer look at the phytonutrients present in raw Brazil nuts:
Selenium
Although not a phytonutrient but a mineral, selenium is worth mentioning due to its significant presence in Brazil nuts. It plays a crucial role in the body’s antioxidant defense system and supports thyroid function, immune health, and may help reduce the risk of certain cancers.
Phenolic Compounds
- Gallic Acid and Ellagic Acid: These are antioxidants that may protect cells from oxidative stress and reduce inflammation. They have been studied for their potential anticancer properties.
Squalene
- Squalene: This compound is an antioxidant that can help protect the skin from UV radiation and improve skin health. It also has potential anticancer properties.
Phytosterols
- Beta-Sitosterol: Found in Brazil nuts, phytosterols can help lower cholesterol levels by reducing the absorption of cholesterol in the intestines, contributing to heart health.
Tocopherols (Vitamin E)
- Gamma-tocopherol: Brazil nuts are a good source of vitamin E, specifically gamma-tocopherol, an antioxidant that helps protect the body from oxidative damage and supports skin health.
Fatty Acids
- Omega-6 and Omega-9 fatty acids: These are found in the healthy fats of Brazil nuts and contribute to cardiovascular health by improving lipid profiles and reducing inflammation.
Fiber
- Dietary Fiber: Though not a phytonutrient, the fiber in Brazil nuts aids digestion, helps maintain blood sugar levels, and can contribute to a feeling of fullness, which might help with weight management.
These phytonutrients, along with the notable mineral content, make Brazil nuts a nutrient-dense food that can support various aspects of health. However, due to their high selenium content, it’s important to consume Brazil nuts in moderation to avoid selenium toxicity. A small serving of just a few nuts can provide the daily recommended intake of selenium.
Calorie Count
Raw Brazil nuts contain about 664 calories per 100 grams.
Glycemic Index
Brazil nuts have a low glycemic index (GI), contributing to their benefits for blood sugar control.
Physical Characteristics
- Color: The kernel is creamy white, while the shell is a deep brown.
- Shape: Oval or slightly triangular.
- Size: Large, about 1-2 inches (2.5-5 cm) in length.
- Texture: Creamy and dense with a smooth, buttery texture.
Culinary Uses
Brazil nuts can be enjoyed in various ways:
- Common Dishes: Often eaten raw or roasted as a snack. They’re also used in nut mixes, salads, and baked goods like bread, cakes, and cookies.
- Preparation Methods: Can be chopped and sprinkled over dishes, blended into nut butters, or ground as a flour alternative for gluten-free recipes.
- Suitable Pairings: Complements chocolate, fruits, and other nuts; used in savory dishes and pairs well with vegetables and cheeses.
Geographical Information
- Origin: Native to the Amazon rainforest in South America.
- Primary Growing Regions: Predominantly harvested in Brazil, Bolivia, and Peru.
- Seasonal Availability: Although the nuts are collected from the ground in the wild, making them somewhat seasonally dependent, they are available year-round in stores due to storage capabilities.
| proximates: | |
| Water | 2.26 g |
| Energy (Atwater General Factors) | 664 kcal |
| Energy (Atwater Specific Factors) | 621 kcal |
| Nitrogen | 2.75 g |
| Protein | 15 g |
| Total lipid (fat) | 57.4 g |
| Ash | 3.63 g |
| Carbohydrates: | |
| Carbohydrate, by difference | 21.6 g |
| Fiber, total dietary | 6 g |
| Minerals: | |
| Calcium, Ca | 168 mg |
| Iron, Fe | 2.47 mg |
| Magnesium, Mg | 351 mg |
| Phosphorus, P | 707 mg |
| Potassium, K | 592 mg |
| Sodium, Na | <2.5 mg |
| Zinc, Zn | 3.82 mg |
| Copper, Cu | 1.74 mg |
| Manganese, Mn | 1.26 mg |
| Selenium, Se | 280 µg |
