Amazons forest holds some of the unique plant species like brazil nuts, acai berry etc…that can be found nowhere else on the planet earth. Native Amazonians have long been cherished these delicious nuts which provide them much needed protein, fats and other essential nutrients.

Botanically brazil nut tree belongs to the family of Lecythidaceae, of the genus: Bertholletia. Scientific name: Bertholletia excelsa. Some common names are castania, castanheiro do para, para-nut, cream-nut, castana- de-para, castana-de-Brazil (chestnuts of Brazil)...etc.
Brazil nut trees are found conspicuously in the non-flooded forest regions of Brazil, Bolivia, and Peru. They are indeed one of the tallest trees in the tropical rain forest; grow to 50 meters tall with large erect stem and wide umbrella like foliage at the top 1/3. They may have the life span of about 500 to 700 years.

Each mature tree bears up to 300 fruit pods in a season. The pod is a large shelled fruit, similar to a coconut, takes about 14 months to mature after pollination. The mature fruit fall from the tree usually with a loud crashing sound. The pods remain intact even after fall from such a height. In the natural habitat, they strongly depend on caviomorph rodents (agoutis, Dasyprocta spp.) that are able to gnaw open the woody shell and subsequently disperse leftover seeds for germination. Each pod can weigh up to 2.5 kg.

Internally, each fruit features 10-25 seeds arranged in a orange segments. Each nut is in turn encased within its own thick dark brown colour individual shell. The edible brazil nut kernel feature three-sided shape with sweet nutty flavour white meat and weigh about 5 g.

Health benefits

Brazil nuts are high in calories, contains good quantities of vitamins, anti-oxidants and minerals. The nuts in-fact have been staple diet of Amazonians.

100 g of brazil nuts provide about 656 calories. Their high caloric content is because of their fats. However, the nuts are especially rich in mono-unsaturated fatty acids (MUFA) like palmitoleic acid (16:1) and oleic acid (18:1) that helps to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" in the blood.  Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favouring healthy blood lipid profile.

Brazil nuts contain exceptionally high levels of selenium. 100 g nuts provide about 1917 mcg of selenium and 3485% of recommended daily intake making them as highest natural source of this mineral. Selenium is an important cofactor for anti-oxidant enzyme glutathione peroxidase. Just 1-2 brazil nut a day provides enough of this trace element. Adequate selenium foods in the diet help prevent coronary artery disease, liver cirrhosis, and cancers.

The nuts are also very good source of vitamin E; contain about 7.87 mg per 100 g (about 52% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

Furthermore, like almonds and pine-nuts, brazil nuts are free from gluten and therefore are one of the popular ingredient in the preparation of gluten free food formulas. These formula preparations are in fact healthy alternatives in people with wheat food allergy and celiac disease.

In addition, these cream nuts are excellent source of B-complex group of vitamins such as thiamin (51% of RDA per 100 g), riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism.

In addition to selenium, they contain very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus, and zinc. Copper helps prevent anaemia and bone weakness (osteoporosis). Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase.

Brazil nut oil, obtained from these nuts, has many traditional medicinal applications as emollient and massage therapy. It has clear yellow colour with a pleasant, sweet smell and taste. Its emollient property helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in aromatherapy, in pharmaceutical and cosmetic industry.

Heart Health: One of the most controversial and beneficial aspects of Brazil nuts is their surprisingly high content of healthy unsaturated fats, otherwise known as “good” forms of cholesterol or omega-3 fatty acids. This includes oleic acid and palmitoleic acid. These varieties of unsaturated fats have been connected with balancing the cholesterol profile of the body and improving general heart health, mainly by eliminating dangerous omega-6 fatty acids from the body and cardiovascular system. This health cholesterol balance can help to prevent atherosclerosis, heart attacks, and strokes. However, brazil nuts still contain the highest content of dangerous saturated fats, so be careful not to overdue, as Brazil nuts are also high in calories. Six average-sized nuts is actually the recommended serving size for this beneficial snack.

Skin Health: The comprehensive profile of vitamins and nutrients in Brazil nuts make it particularly good for protecting skin health. The selenium in Brazil nuts, which is often the most praised aspect of this nut, is great for giving the skin a healthy glow and improves the elasticity of the skin, thereby preventing premature aging. This is possible because selenium stimulates the activity of glutathione, a powerful antioxidant compound that can remove free radicals from the skin cells that cause wrinkles and even skin cancer.

Acne Treatment: Although this falls under the category of “skin health”, the high zinc content in Brazil nuts has been shown to protect against acne or lessen its appearance. This can be achieved through normal consumption of the nuts or by application of Brazil nut oil on the affected area. The rich vitamin and antioxidant content of the oil is the main cause behind this protective quality.

Weight Loss: The high fibre concentration, overall nutrient density, proteins, and complex carbohydrates that are in each and every Brazil nut makes it quite filling, meaning that you are less inclined to snack incessantly and tack on those extra calories with unhealthy snacks. However, again, one ounce of Brazil nuts contains nearly 200 calories, so be careful about your intake, but moderate consumption can really boost weight loss efforts.

Digestive System: The fibre content of Brazil nuts also makes them great for tuning up  your digestive system. Fibre facilitates peristaltic motion in the gastrointestinal system, moving food through the body and extracting as many nutrients as possible. This can also help you prevent gastric ulcers, constipation, bloating, cramps, and more serious conditions like colon cancer. This can also increase energy levels and improve weight loss by keeping your system clean and running smoothly.

Hormone Function: Selenium plays a major role in the proper functioning of your thyroid gland. The thyroid gland is where some of the most essential hormones in the body are produced, distributed, and regulated from. By ensuring proper functioning of your thyroid gland (and the production of thyroid itself) the high concentration of selenium will ensure that your bodily processes are maintained and your metabolism remains strong.

Immune System: Any food that has such a high concentration of nutrients and minerals will be helpful for the immune system, but the antioxidants and organic compounds also present in this unassuming nut makes it a strong contender for one of the most immune-boosting nuts around. The vitamin C content couples wonderfully with selenium and zinc to stimulate the production of white blood cells and stimulating antioxidant compounds throughout the body to neutralize free radicals, thereby preventing many chronic illnesses, including cancer and coronary heart disease. As mentioned earlier, the glutathione enabled by the presence of selenium is an enzymatic antioxidant that eliminates free radicals in all parts of the body that cause cancer.