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BRAZIL NUTS
Brazil nuts originated in Brazil and grow wild in the Amazon forest of South America. The Brazil nut tree can grow to a height of 250 feet and only begins to produce nuts after about 12 years. The Brazil nut is enclosed in a hard dark brown shell and tastes like a coconut.
Varieties
Brazil nuts are the edible seeds of a giant South American tree (Bertholletia excelsa) that grows wild in the Amazon River basin.
Availability
While Brazil nuts can only be harvested by hand, in good weather, usually during the month of January, the shelled and unshelled nuts are generally available year-round.
Preparation, uses, and tips
Shelled Brazil nuts can be eaten whole as snacks or covered in chocolate as a confection. They can also be sliced, chopped, or ground and used in sweet and savory dishes, such as cookies and cakes or salads and stuffing. Since they have a similar taste, Brazil nuts can replace macadamia nuts as well as coconuts in most recipes. For ease in opening hard Brazil nut shells, soak the nuts in water and boil them to soften the shell.
Nutritional Highlights
Brazil nuts (unblanched), 6–8 kernels (1
oz. [28g])
Calories: 186
Protein: 4.0g
Carbohydrate: 3.6g
Total Fat: 18.8g
Fiber: 1.5g
*Excellent source of: Selenium (839mcg)
*Good source of: Magnesium (63.8mg), and Thiamine (0.28mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
Health benefits and concerns
Acrodermatitis enteropathica is a rare inherited disorder that results in the inability to absorb adequate amounts of zinc from the diet. Anyone who is severely zinc deficient can develop the symptoms of the inherited form of this disorder. Pumpkin seeds, pecans, and Brazil nuts are all high in zinc. However, people with acrodermatitis enteropathica also need to take zinc supplements.
Alpha-linolenic acid is a fatty acid found in many foods. Most, but not all, studies have found that high dietary or blood levels of alpha-linolenic acid correlate with an increased risk of prostate cancer. Concentrations of alpha-linolenic acid are high in almonds, Brazil nuts, cashews, flaxseed, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, and walnuts.
Health benefits and
concerns for nuts and seeds
Many health benefits and concerns associated with this food are applicable to other nuts and
seeds. Read about health benefits and concerns for
nuts and seeds for a full description.
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