Top 8 Science-backed benefits of Brazil nuts for your health (recipes included)
11/17/2020 / By Joanne Washburn / Comments
Top 8 Science-backed benefits of Brazil nuts for your health (recipes included)

Brazil nuts are large tree nuts known for their micronutrients, beneficial fats and powerful antioxidants. While initially endemic to Brazil, the nuts are now also produced in Bolivia and Peru, where the Brazil nut tree is hailed as an important economic plant.

The nuts grow inside a round coconut-like shell in orange-like segments that, when split open, reveal up to 20 nuts each. The nuts themselves are best enjoyed raw because of their smooth, butter-like texture. But you may also enjoy them blanched, toasted, roasted – you name it!

The goodness of Brazil nuts

Brazil nuts are so nutritious that eating them regularly may help boost your immunity, fight inflammation and reduce your risk of chronic diseases, among several other health benefits.

If you don’t normally eat Brazil nuts, these health and nutrition benefits might just encourage you to give them a try:

  1. Provides many nutrients – Brazil nuts are incredibly rich in mono- and polyunsaturated fatty acids, protein and fiber. Brazil nuts also contain several micronutrients, including selenium, magnesium, iron, potassium, zinc, copper, calcium and B vitamins.
  2. Combats inflammation – The many antioxidants in Brazil nuts, including selenium, flavonoids and vitamin E, help protect your cells from oxidative stress and inflammation caused by free radicals.
  3. Boosts immune health – Selenium and zinc in Brazil nuts help strengthen your immune system for better protection against infection and disease.
  4. Supports heart health – Thanks to their heart-healthy polyunsaturated fatty acid profile, high fiber and mineral-rich content, Brazil nuts can help reduce your cholesterol levels. High levels of cholesterol are a major risk factor for heart disease.
  5. Aids in detoxification – Your liver needs selenium to keep your bloodstream free from toxins. So by eating more Brazil nuts, you replenish your selenium levels and keep your liver functioning properly.
  6. Reduces cancer risk – Selenium is also known to lower the risk of certain cancers, including cancers of the prostate, lung and colon, because of its powerful antioxidant properties.
  7. Promotes fertility – Selenium helps thicken the uterine wall, which helps encourage implantation in women attempting to conceive. Selenium also helps increase sperm count and testosterone levels.
  8. Supports thyroid function – Your thyroid gland also needs selenium to release hormones that help regulate many bodily functions, including sleep and metabolism.

Best Brazil nut recipes

Got some Brazil nuts in the kitchen? Put them to good use with the following recipes:

Brazil nut butter

Brazil nuts make for a smooth and flavorful nut butter perfect for spreading on toast, fresh fruits and veggie sticks. Make your own nut butter with this simple recipe.

Ingredients:

  • 2 cups Brazil nuts

Preparation:

  1. Preheat the oven to 320 F. Spread the nuts on a baking sheet lined with parchment paper. Roast for 10 minutes. Let cool.
  2. Once the nuts have cooled down, place them in a blender. Blend for 5 minutes or until smooth.
  3. Transfer the nut butter into an airtight container and keep refrigerated. It should keep for 2–3 months.

Vegan Brazil nut loaf

This ultra-nutritious bread loaf recipe is a guaranteed crowd-pleaser, even for meat lovers! Packed with Brazil nuts, fresh herbs and chili, this loaf is so filling it can be served as a vegan main for lunch or dinner.

Ingredients:

  • 2 carrots, finely chopped
  • 2 eggs
  • 1 green chili, deseeded and chopped
  • 1 celery, finely chopped
  • 1 onion, finely chopped
  • 1 cup chopped Brazil nuts
  • 1/4 cup whole-wheat breadcrumbs
  • 2 tablespoons butter
  • 2 tablespoons chopped parsley
  • 1 tablespoon chopped thyme
  • Lemon rind, finely grated

Preparation:

  1. Preheat the oven to 360 F. Spread the Brazil nuts on a baking sheet lined with parchment paper. Reserve about 2 tablespoons of the nuts. Roast for 5–10 minutes.
  2. Melt the butter in a pan. Cook the onion for 5 minutes, then add the carrot, celery and chili. Cook for 5–7 minutes more. Tip the cooked vegetables into a bowl when done. Season to taste with salt and pepper.
  3. To that same bowl, add the roasted nuts, eggs, breadcrumbs, parsley, thyme and lemon rind.
  4. Line a loaf tin with parchment paper. Spoon the vegetables into the tin. Sprinkle with the reserved Brazil nuts, then bake for 35–45 minutes or until golden brown.
  5. Once done, let the loaf cool in the tin for 5 minutes before serving.

Flourless Brazil nut macaroons

Macaroons are delectable treats for kids and adults alike. Instead of getting the pre-made ones that are chock-full of refined sugar and artificial food color, just make some at home with this flourless macaroon recipe.

Ingredients:

  • 1 egg
  • 2 cups rolled oats
  • 3/4 cup coconut sugar
  • 1/2 cup finely chopped Brazil nuts
  • 1/2 cup olive oil
  • 2 teaspoons orange zest
  • 1/2 teaspoon salt

Preparation:

  1. In a bowl, combine oats, coconut sugar, orange rind, salt and olive oil. Cover and refrigerate overnight.
  2. Preheat the oven to 350 F. To the chilled mixture, add the beaten egg and the Brazil nuts.
  3. Spoon the mixture onto a baking sheet lined with parchment paper. Leave 1 1/2 inch of space between each macaroon. Bake for 15 minutes.
  4. Let cool on a wire rack before serving.

Brazil nuts provide ample amounts of beneficial fats, antioxidants and micronutrients that contribute to good health. Add Brazil nuts to your daily diet to make the most of their nutritional benefits.

Sources:

CMS.HerbalGram.org

AlphaFoodie.com

GoodToKnow.co.uk

AllRecipes.com

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