Why eat Brazil nuts? (Besides their irresistible taste, of course!) For starters, they are high in vitamin E and selenium, which help to protect cells from oxidative stress. Brazil nuts are also high in magnesium, which helps to reduce fatigue, contributes to the maintenance of normal bones, and has been associated with lower blood pressure levels. They are also high in unsaturated fat, vitamin B1, potassium, zinc, phosphorus, copper and manganese, and are a source of calcium and iron.[1]
Science has shown that the nutritious Brazil nut offers a plethora of health benefits. In 2022, the journal Foods published a systematic review [2] of 24 clinical trials that analyzed the effects of regular Brazil nut consumption on health. The findings showed improvement in antioxidant status through increased selenium levels in all studies that looked at antioxidant status regardless of the health status of the participants. Moreover, healthy individuals saw improved lipid markers and fasting glucose. Individuals with obesity saw improvement in markers of lipid metabolism. Participants with type 2 diabetes also experienced improved oxidative stress. The study also found that older adults with mild cognitive impairment improved verbal fluency.
In short, the review found that Brazil nuts offer potential health benefits in a wide range of areas. Read on to learn more about some of the most striking scientific findings involving this tasty nut.
Obesity and Weight Management
A randomized controlled trial from 2011[3] investigated the effects of Brazil nut intake on antioxidant capacity, lipid and metabolic profiles and nutritive skin microcirculation in 17 obese adolescents. The study found that consumption of Brazil nuts improved participants’ lipid profile and microvascular function, possibly due to the high level of unsaturated fatty acids and bioactive substances in the nuts.
More recently, a randomized controlled trial from 2022[4] assessed the effect of eating Brazil nuts as part of an energy-restricted diet on body weight, body composition, cardiometabolic markers, and endothelial function in 40 women at cardiometabolic risk. The study found that participants who incorporated 15 g of Brazil nuts and 30 g of cashews into their diet each day had higher plasma selenium concentration, lower total body fat and improved lean mass percentage compared to the control group.
Cognitive Performance
A randomized controlled trial from 2016[5] assessed the cognitive effects of Brazil nut consumption compared to a control group avoiding nut consumption. Participants in the treatment group consumed one Brazil nut daily for six months. At the end of the study period, improvements in verbal fluency and constructional praxis were significantly greater in the supplemented group, suggesting that Brazil nut consumption can have positive effects on some cognitive functions in older adults with mild cognitive impairment.
Selenium Status
Brazil nuts are one of the richest known sources of selenium. In addition to protecting cells from oxidative stress, this nutrient is important for reproduction, thyroid gland function, DNA production, and protecting the body from damage caused by free radicals and from infection, according to the US National Institutes of Health.[6] A robust body of evidence shows that regular consumption of small amounts of Brazil nuts —just one per day— is highly effective at improving selenium status.[7] –[10]
| KEY FACTS |
| ANTIOXIDANTS
Brazil nuts are high in vitamin E and selenium, which help to protect cells from oxidative stress. |
| HIGH IN:
Vitamin E, selenium, magnesium, unsaturated fat, vitamin B1, potassium, zinc, phosphorus, copper and manganese. |
| SOURCE OF:
Calcium and iron |
Eggplant and Brazil Nut Crumble
Servings: 5
Eggplant ingredients:
2 eggplants
100 ml olive oil
1 tsp sea salt
Sauce ingredients:
250 g Greek yogurt
½ tsp sea salt
1 tsp ground garlic
1 tsp ground cumin
½ tsp ground cinnamon
1 tbsp dijon mustard
¼ tsp ground pepper
4 tbsp olive oil
50 ml water
Crumble ingredients:
40 g rice flour
70 g oat flakes
70 g coarsely chopped Brazil nuts
4 tbsp ground flaxseed
1 minced garlic clove
60 ml water
50 g softened coconut oil
1 tsp sea salt
Preparation:
- Preheat the oven to 200°
- Cut the eggplant into cubes and put them in a baking dish.
- Sprinkle with oil and salt. Mix well with your hands.
- Roast in the oven for 20-30 minutes.
- Meanwhile, in a small bowl, mix the Greek yogurt, garlic, cumin, cinnamon, dijon mustard, pepper and salt.
- In another medium bowl, mix the crumble ingredients and work with your hands until you get the texture of moist earth.
- Once the eggplant is ready, remove from the oven and mix with the yogurt sauce.
- Scatter the crumble over the top and then return to the oven for around 30 minutes until the top is golden and the filling is bubbling.
- Once ready, serve immediately.
References
[1] Regulation (EC) No. 1924/2006 of the European Parliament and of the Council of 20 December 2006.
[2] da Silva, A., et al. (2022). Effects of Regular Brazil Nut (Bertholletia excelsa H.B.K.) Consumption on Health: A Systematic Review of Clinical Trials. Foods, 11(18), 2925.
[3] Maranhão, P. A., et al. (2011). Brazil nuts intake improves lipid profile, oxidative stress and microvascular function in obese adolescents: a randomized controlled trial. Nutr Metab (Lond), 8(1), 32.
[4] Caldas, A., et al. (2022). Brazil and cashew nuts intake improve body composition and endothelial health in women at cardiometabolic risk (Brazilian Nuts Study): A randomized controlled trial. Br J Nutr, 1–38.
[5] Rita Cardoso, B., et al. (2016). Effects of Brazil nut consumption on selenium status and cognitive performance in older adults with mild cognitive impairment: a randomized controlled pilot trial. Eur J Nutr, 55(1), 107–116.
[6] National Institutes of Health, Office of Dietary Supplements. Selenium Fact Sheet for Consumers. Accessed November 27, 2023. https://ods.od.nih.gov/factsheets/Selenium-Consumer/
[7] Cominetti, C., et al. (2012). Brazilian nut consumption improves selenium status and glutathione peroxidase activity and reduces atherogenic risk in obese women. Nutr Res, 32(6), 403–407.
[8] Cominetti, C., et al. (2011). Associations between glutathione peroxidase-1 Pro198Leu polymorphism, selenium status, and DNA damage levels in obese women after consumption of Brazil nuts. Nutrition, 27(9), 891–896.
[9] Stockler-Pinto, M. B., et al. (2012). Effect of Brazil nut supplementation on plasma levels of selenium in hemodialysis patients: 12 months of follow-up. J Ren Nutr, 22(4), 434–439.
[10] Rita Cardoso, B., et l. (2016). Effects of Brazil nut consumption on selenium status and cognitive performance in older adults with mild cognitive impairment: a randomized controlled pilot trial. Eur J Nutr, 55(1), 107–116.