PROVEN HEALTH BENEFITS OF NUTS - BRAZIL NUTS
DESCRIPTION
COMMON NAMES
REPRODUTION
TAXONOMY
DISTRIBUTION AND HABITAT
ECOLOGY
PRODUCTION
ENVIRONMENTAL EFFECTS OF HARVESTING
TOXICITY
USES - NUTRITIONS - OIL- WOOD -OTHER USES
HEALTHY BENEFITS - NUTRITION BOOST -SELENIYUM SOURCE -TYROID SUPPORT-THYROID DISORDER MANGEMENT- INFLAMMATION REDUCTION -HEART HEALTH -BRAIN HEALTH
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Description
Brazil nut (Bertholletia excelsa) is a South American tree in the family Lecythidaceae, and it is also the name of the tree's commercially harvested edible seeds.[2] It is one of the largest and longest-lived trees in the Amazon rainforest. The fruit and its nutshell – containing the edible Brazil nut – are relatively large and weigh as much as 2 kg (4.4 lb) in total. As food, Brazil nuts are notable for diverse content of micronutrients, especially a high amount of selenium. The wood of the Brazil nut tree is prized for its quality in carpentry, flooring, and heavy construction.
Common names
In Portuguese-speaking countries, like Brazil, they are variously called "castanha-do-brasil"[3][4] (meaning "chestnut from Brazil" in Portuguese), "castanha-do-pará" (meaning "chestnut from Pará" in Portuguese), with other names: castanha-da-amazônia,[5] castanha-do-acre,[6] "noz amazônica" (meaning "Amazonian nut" in Portuguese), noz boliviana, tocari ("probably of Carib origin"[7]), and tururi (from Tupi turu'ri[8]) also used.[2]
In various Spanish-speaking countries of South America, Brazil nuts are called castañas de Brasil, nuez de Brasil, or castañas de Pará (or Para).[2][9]
In North America, as early as 1896, Brazil nuts were sometimes known by the slang term "nigger toes",[10][11][12] a vulgarity that fell out of use after the racial slur became more socially unacceptable.[13][14]
The Brazil nut is a large tree, reaching 50 metres (160 feet) tall,[15] and with a trunk 1 to 2 m (3 to 7 ft) in diameter, making it among the largest of trees in the Amazon rainforest. It may live for 500 years or more, and can often reach a thousand years of age.[16] The stem is straight and commonly without branches for well over half the tree's height, with a large, emergent crown of long branches above the surrounding canopy of other trees.
The bark is grayish and smooth. The leaves are dry-season deciduous, alternate, simple, entire or crenate, oblong, 20–35 centimetres (8–14 in) long, and 10–15 cm (4–6 in) broad. The flowers are small, greenish-white, in panicles 5–10 cm (2–4 in) long; each flower has a two-parted, deciduous calyx, six unequal cream-colored petals, and numerous stamens united into a broad, hood-shaped mass.[citation needed]
Reproduction
Brazil nut trees produce fruit almost exclusively in pristine forests, as disturbed forests lack the large-bodied bees of the genera Bombus, Centris, Epicharis, Eulaema, and Xylocopa, which are the only ones capable of pollinating the tree's flowers, with different bee genera being the primary pollinators in different areas, and different times of year.[17][18][19] Brazil nuts have been harvested from plantations, but production is low and is currently not economically viable.[2][15][20]
The fruit takes 14 months to mature after pollination of the flowers. The fruit itself is a large capsule 10–15 cm (4–6 in) in diameter, resembling a coconut endocarp in size and weighing up to 2 kg (4 lb 7 oz). It has a hard, woody shell 8–12 mm (3⁄8–1⁄2 in) thick, which contains eight to 24 wedge-shaped seeds 4–5 cm (15⁄8–2 in) long (the "Brazil nuts") packed like the segments of an orange, but not limited to one whorl of segments. Up to three whorls can be stacked onto each other, with the polar ends of the segments of the middle whorl nestling into the upper and lower whorls (see illustration above).
The capsule contains a small hole at one end, which enables large rodents like the agouti to gnaw it open.[21] They then eat some of the seeds inside while burying others for later use; some of these are able to germinate into new Brazil nut trees.[21] Most of the seeds are "planted" by the agoutis in caches during wet season,[21] and the young saplings may have to wait years, in a state of dormancy, for a tree to fall and sunlight to reach it, when it starts growing again.
Taxonomy
The Brazil nut family, the Lecythidaceae, is in the order Ericales, as are other well-known plants such as blueberries, cranberries, sapote, gutta-percha, tea, phlox, and persimmons. The tree is the only species in the monotypic genus Bertholletia,[2] named after French chemist Claude Louis Berthollet.[22]
Distribution and habitat
The Brazil nut is native to the Guianas, Venezuela, Brazil, eastern Colombia, eastern Peru, and eastern Bolivia. It occurs as scattered trees in large forests on the banks of the Amazon River, Rio Negro, Tapajós, and the Orinoco. The fruit is heavy and rigid; when the fruits fall, they pose a serious threat to vehicles and potential for traumatic brain injury of people passing under the tree.[23]
Ecology
Capuchin monkeys have been reported to open Brazil nuts using a stone as an anvil.[citation needed]
Production
| Brazil nut production – 2020 | |
|---|---|
| Country | (tonnes) |
 Brazil | 33,118 |
 Bolivia | 30,843 |
 Peru | 5,697 |
| World | 69,658 |
| Source: FAOSTAT of the United Nations[24] | |
In 2020, global production of Brazil nuts (in shells) was 69,658 tonnes, most of which derive from wild harvests in tropical forests, especially the Amazon regions of Brazil and Bolivia which produced 92% of the world total (table).
Environmental effects of harvesting
Since most of the production for international trade is harvested in the wild,[25][26] the business arrangement has been advanced as a model for generating income from a tropical forest without destroying it.[25] The nuts are most often gathered by migrant workers known as castañeros (in Spanish) or castanheiros (in Portuguese).[25] Logging is a significant threat to the sustainability of the Brazil nut-harvesting industry.[25][26]
Analysis of tree ages in areas that are harvested shows that moderate and intense gathering takes so many seeds that not enough are left to replace older trees as they die.[26] Sites with light gathering activities had many young trees, while sites with intense gathering practices had nearly none.[27]
European Union import regulation
In 2003, the European Union imposed strict regulations on the import of Brazilian-harvested Brazil nuts in their shells, as the shells are considered to contain unsafe levels of aflatoxins, a potential cause of liver cancer.[28]
Toxicity
Brazil nuts are susceptible to contamination by aflatoxins, produced by fungi, once they fall to the ground.[29] Aflatoxins can cause liver damage, including possible cancer, if consumed.[28] Aflatoxin levels have been found in Brazil nuts during inspections that were far higher than the limits set by the EU.[30] However, mechanical sorting and drying was found to eliminate 98% of aflatoxins; a 2003 EU ban on importation[28] was rescinded after new tolerance levels were set.
The nuts may contain traces of radium, a radioactive element, with a kilogram of nuts containing an activity between 40 and 260 becquerels (1 and 7 nanocuries). This level of radium is small, although higher than in other common foods. According to Oak Ridge Associated Universities, elevated levels of radium in the soil does not directly cause the concentration of radium, but "the very extensive root system of the tree" can concentrate naturally occurring radioactive material, when present in the soil.[31][unreliable source?] Radium can be concentrated in nuts only if it is present in the soil.[32]
Brazil nuts also contain barium, a metal with a chemical behavior quite similar to radium.[33] While barium, if ingested, can have toxic effects, such as weakness, vomiting, or diarrhea,[34] the amount present in Brazil nuts is orders of magnitude too small to have noticeable health effects.
Uses
| Nutritional value per 100 g (3.5 oz) | |||
|---|---|---|---|
| Energy | 2,743 kJ (656 kcal) | ||
12.27 g | |||
| Starch | 0.25 g | ||
| Sugars | 2.33 g | ||
| Dietary fiber | 7.5 g | ||
66.43 g | |||
| Saturated | 15.137 g | ||
| Monounsaturated | 24.548 g | ||
| Polyunsaturated | 20.577 g | ||
14.32 g | |||
| Tryptophan | 0.141 g | ||
| Threonine | 0.362 g | ||
| Isoleucine | 0.516 g | ||
| Leucine | 1.155 g | ||
| Lysine | 0.492 g | ||
| Methionine | 1.008 g | ||
| Phenylalanine | 0.630 g | ||
| Tyrosine | 0.420 g | ||
| Valine | 0.756 g | ||
| Arginine | 2.148 g | ||
| Histidine | 0.386 g | ||
| Alanine | 0.577 g | ||
| Aspartic acid | 1.346 g | ||
| Glutamic acid | 3.147 g | ||
| Glycine | 0.718 g | ||
| Proline | 0.657 g | ||
| Serine | 0.683 g | ||
| |||
| Other constituents | Quantity | ||
| Water | 3.48 g | ||
| Selenium | 1917 μg | ||
| Beta-sitosterol | 64 mg | ||
| †Percentages estimated using US recommendations for adults,[35] except for potassium, which is estimated based on expert recommendation from the National Academies.[36] | |||
Nutrition
Brazil nuts are 3% water, 14% protein, 12% carbohydrates, and 66% fats. The fat components are 16% saturated, 24% monounsaturated, and 24% polyunsaturated.[37]
In a 100 grams (3.5 ounces) reference amount, Brazil nuts supply 659 calories, and are a rich source (20% or more of the Daily Value, DV) of dietary fiber (30% DV), thiamin (54% DV), vitamin E (38% DV), magnesium (106% DV), phosphorus (104% DV), manganese (57% DV), and zinc (43% DV). Calcium, iron, and potassium are present in moderate amounts (10–19% DV).
Selenium
Brazil nuts are a particularly rich source of selenium, with just 28 g (1 oz) supplying 544 micrograms of selenium or 10 times the DV of 55 micrograms.[37][38] However, the amount of selenium within batches of nuts may vary considerably.[39]
The high selenium content is used as a biomarker in studies of selenium intake and deficiency.[40][41] Consumption of just one Brazil nut per day over 8 weeks was sufficient to restore selenium blood levels and increase HDL cholesterol in obese women.[41]
Oil
Brazil nut oil contains 48% unsaturated fatty acids composed mainly of oleic and linoleic acids, the phytosterol, beta-sitosterol,[42] and fat-soluble vitamin E.[43]
The following table presents the composition of fatty acids in Brazil nut oil:[37]
| Palmitic acid | 10% |
| Palmitoleic acid | 0.2% |
| Stearic acid | 6% |
| Oleic acid | 24% |
| Linoleic acid | 24% |
| Alpha-linolenic acid | 0.04% |
| Saturated fats | 16% |
| Unsaturated fats | 48% |
Wood
The lumber from Brazil nut trees (not to be confused with Brazilwood) is of excellent quality, having diverse uses from flooring to heavy construction.[44] Logging the trees is prohibited by law in all three producing countries (Brazil, Bolivia, and Peru). Illegal extraction of timber and land clearances present continuing threats.[45] In Brazil, cutting down a Brazil nut tree requires previous authorization from the Brazilian Institute of Environment and Renewable Natural Resources.[46][47]
Other uses
Brazil nut oil is used as a lubricant in clocks[48] and in the manufacturing of paint and cosmetics, such as soap and perfume.[44] Because of its hardness, the Brazil nutshell is often pulverized and used as an abrasive to polish materials, such as metals and ceramics, in the same way as jeweler's rouge, while charcoal from the shells can be used to purify water.
7 Proven Health Benefits of Brazil Nuts
1. Nutrition boost
Brazil nuts are very nutritious and energy dense. A 1-ounce (oz) serving of Brazil nuts
- Calories: 187
- Protein: 4.1 grams (g)
- Fat: 19 g
- Carbs: 3.3 g
- Fiber: 2.1 g
- Copper: 55% Daily Value (DV)
- Magnesium: 25% DV
- Phosphorus: 16% DV
- Manganese: 15% DV
- Zinc: 10% DV
- Thiamine: 15% DV
- Vitamin E: 11% DV
Brazil nuts are rich in selenium too. Just one nut contains 96 micrograms (mcg), or 175% of the reference daily intake (RDI). Most other healthy nuts provide less than 1 mcg, on average.
Additionally, Brazil nuts have higher concentrations of:
- magnesium
- copper
- zinc
The exact amounts of these nutrients may vary depending on climate and soil.
Finally, Brazil nuts are an excellent source of healthy fats. In fact,
2. Selenium source
The DV for selenium is 55 mcg per day for adults. Thus, the average Brazil nut contains
Selenium is a trace element vital for your body’s proper functioning. It’s
Indeed, higher levels of selenium have been
- cancer
- infections
- infertility
- pregnancy
- heart disease
- mood disorders
Although selenium deficiency is rare, some people worldwide may have insufficient intake for optimal functioning. For example, suboptimal selenium status has been
Brazil nuts are a highly effective way to maintain or increase your selenium intake.
3. Thyroid support
Your thyroid is a small, butterfly-shaped gland at the base of your neck. It secretes essential hormones for growth, metabolism, and body temperature regulation.
Thyroid tissue has the highest concentration of selenium — required for the production of the thyroid hormone T3 — as well as proteins that
One Brazil nut per day could deliver enough selenium to support thyroid function.
4. Thyroid disorder management
One large study from 2015 found that people with low selenium levels in China had a significantly higher rate of thyroid diseases, such as hypothyroidism, thyroiditis, and enlarged thyroid, than people with regular levels.
As well as ensuring proper thyroid function, selenium may improve symptoms in people with thyroid disorders.
Low selenium intake may lead to cellular damage, reduced thyroid activity, and autoimmune disorders like Hashimoto thyroiditis and Graves’ disease. It may also increase your chance of thyroid cancer.
Hashimoto thyroiditis is an autoimmune disorder in which the thyroid tissue is gradually destroyed, leading to hypothyroidism and a range of symptoms,
- fatigue
- weight gain
- brain fog
- feeling cold
A
However,
Meanwhile, Graves’ disease is a thyroid disorder in which too much thyroid hormone is produced (hyperthyroidism), leading to
- weight loss
- weakness
- sleeping problems
- bulging eyes
A
The use of Brazil nuts as a selenium source, specifically in people with thyroiditis or Graves’ disease, is limited. Nevertheless, discussing selenium supplementation via Brazil nuts with a healthcare professional may be a good idea.
5. Inflammation reduction
Brazil nuts are rich in antioxidants, which help keep your cells healthy. Antioxidants do this by combating damage caused by reactive molecules called free radicals.
Selenium, vitamin E, and phenols, like gallic acid and ellagic acid, are common antioxidants in Brazil nuts.
Selenium increases levels of an enzyme known as glutathione peroxidase (GPx). GPx may help
6. Heart health
Brazil nuts contain heart-healthy fatty acids, such as polyunsaturated fats, and are rich in antioxidants, minerals, and fiber. All of these nutrients may help lower your risk of heart disease.
Research has indicated that Brazil nuts may improve or reduce:
- vascular inflammation
- oxidative stress
- coagulation
- total cholesterol
- triglycerides
- blood glucose levels
They may also improve HDL (good) cholesterol levels and arterial stiffness.
7. Brain health
Brazil nuts contain ellagic acid and selenium, which can benefit your brain health.
Ellagic acid is a type of polyphenol in Brazil nuts. It has antioxidant and anti-inflammatory properties that may have protective and antidepressant effects on your brain. Selenium may also play a role in brain health by acting as an antioxidant.
In a
Low selenium levels are associated with neurodegenerative diseases, like Alzheimer’s and Parkinson’s.
What’s more, some
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