Brazil Nuts

Also known asBertholletia excelsa · 巴西坚果

Name: Brazil nut (Bertholletia excelsa) — the large, creamy seed of a giant rainforest tree. Despite the name, Bolivia and Peru produce more than Brazil does.

Description

The Brazil nut tree is native to the Amazon rainforest, and can grow over 40 metres tall and live for hundreds of years. The nuts grow inside a large, hard, coconut-like pod, with 10 to 25 seeds packed inside like segments of an orange. Almost all Brazil nuts are collected from wild trees in the forest, rather than farmed, since the trees rely on specific forest bees and a rodent called the agouti to pollinate and spread them.

The nuts are harvested by collectors who gather the heavy fallen pods during the rainy season, which supports forest communities and gives an economic reason to protect the rainforest. The kernel is large, rich, creamy and slightly sweet.

Main nutrition value

Brazil nuts are famous as one of the richest food sources of selenium, with a single nut providing a large part of a day's needs, and they also provide healthy fat, magnesium, copper and zinc.

How best to be consumed

Brazil nuts are very rich in selenium, so only a few are needed.

1. Eat one to two nuts a day, rather than a whole handful.
2. Chop and add to granola, salads, baking and dessert toppings.
3. Blend into creamy dairy-free milks and sauces.
4. Pair with dried fruit as part of a small snack mix.
5. Store in a cool, dry place or the fridge, since the oils go rancid.

Overconsumption could cause…

The main thing to watch with Brazil nuts is selenium.

1. Selenium toxicity (selenosis) from eating many nuts regularly, causing hair and nail loss, nausea, and nerve problems, so a few nuts a day is plenty.
2. Naturally occurring traces of radioactive radium, which Brazil nuts accumulate from the soil, though the levels are low at normal intakes.
3. Tree nut allergy, which can be severe, so anyone allergic to nuts must avoid them and check labels for cross-contact.
4. Choking in young children, for whom whole nuts are not suitable.

GroupsTree NutsLow sodiumRich in magnesiumRich in seleniumRich in zinc

Related foodsHazelnutsPine NutsAlmondsBlack WalnutsMacadamia NutsPistachios

Wikipedia — Brazil nut, used for origin, naming and history: https://en.wikipedia.org/wiki/Brazil_nut