The Brazil nut tree grows in northern Brazil, along the Rio Nigro and Amazon rivers. The nuts are found in the fruit of the tree, a hard round shell about 6 inches across, that contains approximately 24 Brazil nuts. The trees grow wild and are often cleared to make space for cattle grazing. This practice has environmental consequences, as Brazil nut trees require 15 years to mature and produce nuts. The Brazil nut tree population is dwindling. An estimated 54,000 pounds of Brazil nuts are exported from Brazil to North America and Europe annually.
Nutritional Content
Brazil nuts are a concentrated nutrient source. A 1 oz. serving, or about six nuts, contains 4 g of protein, 2 g of fiber, 206 g of phosphorus, 187 g of potassium and 1 mg of zinc. The fat content of Brazil nuts is high compared with other nuts, but the fat is monounsaturated, which is considered healthy. A serving of Brazil nuts contains 186 calories.
Selenium Source
Brazil nuts are a particularly concentrated source of the mineral selenium. The daily recommended amount of selenium is 70 micrograms. A serving of Brazil nuts contains almost six times that amount, or 544 micrograms. Selenium is a powerful antioxidant that may be effective for preventing cancer. According to a 1994 study published in "Nutrition and Cancer," the selenium content in Brazil nuts protects breast tissue from the development of cancer cells.
Cardiovascular Benefits
The monounsaturated and polyunsaturated fatty acid content in Brazil nuts may improve cardiovascular health by lowering cholesterol levels. Adding a serving of Brazil nuts, or about six nuts, is inexpensive, convenient and effective for improving your health. Brazil nuts also contain fiber, which binds to cholesterol and removes it from the body through the digestive tract.
Allergy
An allergic reaction to Brazil nuts is less common than allergic reactions to other foods, but is much more potentially harmful. An allergic response to nuts is related to their protein content. Symptoms from a Brazil nut allergy include swollen tongue, difficulty breathing, swollen lips and eyelids and loss of consciousness. A pre-existing allergy to nuts and other foods may indicate the potential for a Brazil nut allergy.
References
- BBC News: Brazil Nuts' Path to Preservation
- USDA: Nutrient Data Laboratory
- Purdue University: Brazil Nut; 1999
- Mayo Clinic: Nuts and Your Heart: Eating Nuts for Heart Health
- Nutrition and Cancer: Bioactivity of Selenium from Brazil nut for cancer Prevention and Selenoenzyme Maintenance; C. Ip and D.J. Lisk; 1994
- British Medical Journal: Clinical Curio: Allergy to Brazil Nut; 1983
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