Brazil nuts - attributes and nutrients

Brazil nuts originate from the tree called Bertholletia excelsa, which is valued for its high quality. They come from the Amazon regions of North America - primarily from Brazil, Bolivia, and Peru, and specifically from the city of Para. Brazilian nuts are particularly notable for their high ecological and economic value, but most importantly for their high nutritional value (A. M. Kluczkovski et al. 2015). This product is often used as an additive to various food products such as bread or breakfast cereals.

Brazil nuts are constructed of 60–70% unsaturated fats, which results in a high caloric content. It is not recommended to consume them in excess, as they may lead to weight gain. Nuts are an excellent source of protein, containing an average of 10–25 g of this component in 100 g of product. Compared to other types of nuts, these Brazilian ones feature a high amount of unsaturated fats. Their presence in the diet is of utmost importance – they support, among other things, the proper functioning of the circulatory system. Among all types of nuts, Brazilian ones contain the highest amount of selenium. Other minerals that can be found in them include calcium, phosphorus, magnesium, and potassium. In addition, the product contains bioactive compounds that have a beneficial effect on human health – these include phytosterols, tocopherols, and phenolic compounds (A. M. Kluczkovski et al., 2015). 100 g of Brazil nuts contain (H. Ciemniewska-Zytkiewicz, K. Krygier, J. Bryś, 2014): – Energy: 656 kcal, – Protein: 14.3 g, – Fat: 66.4 g, – Carbohydrates: 12.8 g, – Fiber: 7.5 g, – Calcium: 160 mg, – Magnesium: 376 mg, – Potassium: 659 mg, – Phosphorus: 725 mg, – Selenium: 1917 µg.

Brazil nuts offer many health benefits, mainly due to the presence of high levels of monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) in their composition. These acids have anti-inflammatory and antioxidant properties, which can reduce the risk of cardiovascular diseases (M. S. Figueiredo 2019). Additionally, Brazil nuts are a rich source of selenium, which offers a variety of health benefits, including strong antioxidant and antioxidant properties. Selenium can be used in the treatment of cancer and neurodegenerative diseases such as Parkinson's and Alzheimer's disease. It also supports the immune system through its effect on the humoral and cellular immune response. However, caution should be exercised when taking selenium, as an overdose can lead to selenosis, which is characterized by diarrhea, fatigue, joint pain, and brittle nails (B. Klecha, B. Bukowska 2016). A study found that regular consumption of 5-50 g of Brazil nuts over 1-16 weeks can increase selenium levels in the body, improve oxidative status, and improve lipid profile by increasing HDL levels and decreasing LDL and triglyceride levels (A. C. Tavares da Silva et al. 2019). Selenium is important for the normal functioning of the thyroid gland, and its deficiency can lead to various diseases. Women and men should take 55 µg of selenium daily. Pregnant women should increase the amount to 60 µg, and breastfeeding mothers to 70 µg (M. Jarosz et al. 2020). People from countries with very low selenium levels in the soil are particularly at risk for deficiencies. Selenium also has a positive effect on male fertility, as supplementation with 100 µg of selenium over three months improved sperm motility (A. Salas-Huetos et al. 2018).

Brazil nuts constitute a foodstuff with a high level of nutrients. Scientific research suggests that they can contribute to the prevention of a variety of health issues. Consequently, it is worth considering their inclusion in the meal plan, for instance, as a snack or ingredient in a dish. However, it is important to remember to consume them in moderation.