Grown in the lush rainforests of South America on the Brazil nut tree Bertholletia excelsa, organic Bertholletia (Brazil) nuts have captivated the palates of many. With their distinctive flavour, impressive nutritional value and health benefits, these nuts have gained a rightful place in cooking and healthy eating around the world.
Perhaps the most striking advantage of Brazil nuts is their extremely high selenium content. Selenium is an essential micronutrient required for a wide range of bodily functions, including antioxidant protection, thyroid hormone metabolism and immune support. Adequate selenium intake can help support proper thyroid function, which in turn regulates metabolism, energy production and overall well-being. Just one nut meets the recommended daily intake of selenium for adults.
In addition to selenium, Brazil nuts are also rich in antioxidants such as vitamin E and phenolic compounds. Antioxidants help fight free radicals in the body, may reduce the risk of chronic diseases and support healthy ageing. Brazil nuts contain heart-healthy monounsaturated fats, which have been linked to better cardiovascular health. Brazil nuts contain minerals such as magnesium and phosphorus, which are essential for strong bones and teeth. Including these nuts in your diet can help bone health.
NB! While Brazil nuts have many benefits, moderation is key due to their high selenium content. Consuming too many nuts in a short period of time can lead to selenium poisoning, called selenosis. Symptoms of selenosis include hair loss, brittle nails, digestive problems and neurological problems. Therefore, it is recommended to eat Brazil nuts in moderation to get the benefits without the risk of excessive selenium intake.
Usage:
Brazil nuts are more than just a snack;
They can be a great addition to a variety of dishes:
Baking – grind Brazil nuts to a floury consistency and use them in baking recipes as a gluten-free alternative. They also add a crunchy texture to salads and roasted vegetable dishes.
Peanut butter – make a rich cream from Brazil nuts and give your morning toast a unique flavour. Crush the nuts and use them to flavour ice cream and yoghurt or as an ingredient in fatty cakes and energy bars. Brazil nuts are nature’s gift, offering many health benefits and unlimited culinary possibilities. However, care should be taken to avoid excessive selenium intake. By enjoying Brazil nuts in moderation and adding them creatively to your diet, you can enjoy their benefits.
The recommended daily allowance is 1-3 Brazil nuts.
Sources:
https://www.healthline.com
NB! The information provided here should not be interpreted as a recommendation for treatment or other types of health problems. We encourage you to make personal health decisions after evaluating different sources of information.
