By Hannah Baumana and Jamie Moser,
MSb
a HerbalGram Associate Editor
b ABC
Dietetics Intern (Texas State University, 2019)
Editor’s
Note: Each month,
HerbalEGram highlights a conventional food and briefly explores its history,
traditional uses, nutritional profile, and modern medicinal research. We also
feature a nutritious recipe for an easy-to-prepare dish with each article to
encourage readers to experience the extensive benefits of these whole foods.
With this series, we hope our readers will gain a new appreciation for the
foods they see at the supermarket and frequently include in their diets.
The basic materials for this series were compiled by
dietetic interns from Texas State University in San Marcos and the University
of Texas at Austin through the American Botanical Council’s (ABC’s) Dietetic
Internship Program, led by ABC Education Coordinator Jenny Perez. We would like to
acknowledge Perez and ABC Chief Science Officer Stefan Gafner, PhD, for their
contributions to this project.
Overview
The Brazil nut (Bertholletia excelsa) is the only known species in the genus Bertholletia and is a large tropical
forest tree in the Lecythidaceae family. The tree commonly grows throughout Brazil, the Guianas, Venezuela,
eastern Colombia, eastern Peru, and eastern Bolivia.1,2 It is among
the largest in the Amazon rainforest and reaches more than 48 meters (160 feet)
in height. The species often is found scattered in large forests on the banks
of the Amazon River, Rio Negro, and Orinoco River.
The Brazil nut tree has co-evolved with the help of the euglossine
bee, also called orchid bee or long-tongued bee, which pollinates its
heavy-lidded flowers. Once pollinated, the flower can then develop into a full
fruit.3 Each mature tree can produce up to
300 fruit pods in a season, which ripen at the end of the tree’s thick branches
and take approximately 14 months to mature.3,4 The large fruit pods are
roughly the size of a baseball and can weigh up to two kilograms (4.5 pounds). Each
fruit pod has a hard, woody shell that contains eight to 24 triangular seeds
that are up to two centimeters (3/4 inch) wide and five centimeters (two inches)
long. The seed, or nut kernel, is white and covered with dark brown skin.3
Production of Brazil nuts increased from 3,557 tons in
1944 to approximately 95,000 tons in 2014.4 Brazil nuts are
harvested almost entirely from wild trees during the six-month rainy season
(January through June). Once harvested, the pods are sent downriver for
processing. Brazil nut production consists of processing (cleaning, drying and
soaking, peeling the nuts, drying the peeled nuts), sorting (by size, specific
gravity, color, or damage), and packaging.
Historical and Commercial Uses
For centuries,
the indigenous tribes of the Amazon have relied on the nut and other parts of
the Brazil nut tree as a staple of their diet and trading commodity.4 Indigenous
tribes commonly used a bark infusion to ease liver ailments and chronic
diseases. Traditionally, the nuts were eaten raw, grated with the thorny stilt
roots of Socratea palm (Socratea
exorrhiza, Arecaceae) into a white mush known as leite de castanha (“Brazil nut milk”), or stirred into cassava (Manihot esculenta, Euphorbiaceae) flour.
These calorie-dense, high-protein,
high-fat, high-fiber preparations are a valuable source of nutrition for rural
communities.
In addition to its value as a nutrition source, the Brazil
nut is an important economic plant for Brazil, Bolivia, Peru, and the Ivory
Coast. It is exported primarily to England, France, the United States, and
Germany.1 In an effort to maximize the yield of the Brazil nut tree,
unsellable remnants of processed nuts are used in food products, such as mixed
nut blends, cereal bars, and chocolate, and ground for use as a flour. The pod
and shell have been formulated into a fuel source, as well as processed to
produce recycled wood and handcrafted items. The oil pressed from the Brazil
nut is clear or yellowish and is sweet smelling and tasting. Composed mainly of
palmitic, oleic, linoleic, and alpha-linolenic acids, this oil is used in the
cosmetic industry for its emollient properties and as a culinary ingredient.4
Phytochemicals
and Constituents
Brazil nuts are a rich source of unsaturated fatty acids,
protein, fiber, micronutrients, vitamins, and other phytochemicals. Their
macronutrient composition is approximately 18% protein, 13% carbohydrates, and
69% fat.1 Having one of the highest percentages of unsaturated fat
of the tree nuts, Brazil nuts primarily are composed of monounsaturated fatty
acids (MUFAs) and polyunsaturated fatty acids (PUFAs).5 Sterols are also present in Brazil
nuts in significant quantities. Plant sterols are lipids, which in humans can
act to promote cardiovascular health by reducing low-density lipoprotein (LDL)
cholesterol levels.6
Due to
its high contents of alpha- and gamma-tocopherol, Brazil nuts are a rich source
of antioxidants.3 Brazil nuts also have been
found to contain the highest content of squalene compared to other tree nuts,
which is an essential building block of steroid hormones.5 While providing four grams of
protein per one-ounce serving, Brazil nuts have a lower protein content than
other tree nuts.3 Of the proteins present, Brazil nuts are rich in sulfur-containing amino
acids, including cysteine and methionine. Brazil nuts contain high
concentrations of micronutrients, including selenium, magnesium, phosphorus,
and thiamine (vitamin B1). They also provide a substantial amount of
niacin (vitamin B3), vitamin E, pyridoxine (vitamin B6),
calcium, iron, potassium, zinc, copper, arginine, and flavonoids.7
Brazil nuts have been reported to contain the
highest known level of selenium of any food.7 The selenium content of Brazil
nuts has been found to vary from region to region, tree to tree, as well as
seed to seed.1 Selenium distribution is dependent on multiple
factors, such as the selenium content of the soil, chemical form of selenium in
the soil, presence of heavy metals, rain intensity, absorption ability of the
tree’s root system, and tree maturity. The high selenium content observed in
Brazil nuts may be the result of selenium’s chemical similarity to sulfur,
which is often deficient in Amazon soils, thereby forcing many plants to use
selenium instead of sulfur.2
Like other nuts, Brazil nuts are a good dietary source of phytochemicals
such as phenolic acids, flavonoids, tocopherols, and phytosterols.3 Extracts of Brazil nuts show strong antioxidant and
antiproliferative activities in vitro, with the strongest effects observed in
the presence of selenium. Of the phytochemicals present in Brazil nuts,
phenolic compounds are present in the highest concentration. The main compounds
identified include gallic acid, ellagic acid, vanillic acid, protocatechuic
acid, and catechin. Within the nut, the outer brown skin contains a higher
concentration of phenolics compared to the nutmeat itself. Regarding other
phytochemicals, flavan-3-ols are found in the highest concentration, with
isoflavones, anthocyanins, and flavonols, as well as carotenoids present.
Modern
Research
Selenium is an essential nutrient for human
health, and its biological functions are mediated by the expression of 25
different selenoproteins, which are essential for thyroid hormone metabolism
and act as potent antioxidants.2,3 Selenium has been shown to be anti-aging, immune-stimulating,
and important in thyroid health. It also has been shown to offer protection
against heart disease, certain forms of cancer, viral infection, and
progression of human immunodeficiency virus (HIV).2 Selenium may protect the body
from damage associated with heavy metals due to its ability to bind to
these elements and convert them into biologically inert conjugates.8,9
Research on selenium indicates
it may reduce the rate of miscarriages and promote male fertility.8
Selenium
deficiency is associated with a wide variety of health issues, including
neurological, endocrine, muscle, and cardiovascular disorders, and it may
contribute to Keshan disease (congestive cardiomyopathy) and Kashin-Beck
disease (bone disease characterized by deformed growth).8 Consuming
one Brazil nut daily has been shown to increase blood
levels of selenium and the activity of various selenium-dependent enzymes.8,10 Natural and food-derived forms of
selenium may have beneficial effects not observed in supplemental forms of
selenium due to the synergistic effects of selenium and other beneficial
compounds present within the nut.
Glutathione peroxidase
(GPx) and thioredoxin reductase (TrxR) are important selenium-containing enzymes
that act to promote multiple health benefits possibly via their antioxidant
properties.11 GPx functions to prevent the oxidative modification of
lipids, inhibit platelet aggregation, and modulate inflammation.12 Normal
GPx activity also has been
found to be associated with reduced risk of prostate cancer, lung cancer, and
colon cancer.8 In addition, GPx activity has been shown to play a role in thyroid
health. In autoimmune thyroiditis, a dysregulation of thyroid hormone
metabolism and/or thyroid tissue damage occurs. Incidence of autoimmune
thyroiditis has been linked to the decrease of selenium-dependent GPx activity
in thyroid cells. According
to a meta-analysis conducted by Ventura et al., consumption of 200 mcg of
selenium daily (approximately two brazil nuts per day) was found to be beneficial
for modulating immune function in those living with autoimmune thyroiditis.13
Selenium status has been shown to be
associated with mild cognitive impairment (MCI).14 MCI commonly
occurs in the elderly population, which is at risk for selenium deficiency
related to increased nutrient requirements, metabolic changes, lower nutrient
absorption, and changes in diet. In a randomized placebo-controlled study of 31
older adults with MCI, one Brazil nut daily for six months was
enough to reverse selenium deficiency and resulted in some improvement of
cognitive functions. These improvements are thought to be the result of both
the selenium content of the nut as well as its high content of phenolic
compounds, which allow for an increase in antioxidant activity and promote normal
mitochondrial function, synaptic transmission, axonal transport, and inhibition
of neuroinflammation.
Brazil
nuts are a rich source of MUFAs and PUFAs and therefore have been shown to be
beneficial for cardiovascular health. In a randomized crossover study,
intake of either 20 g or 50 g of Brazil nuts daily by 10 healthy subjects was
associated with increased high-density lipoprotein (HDL) cholesterol
concentration and a reduction of LDL concentration.11 Additionally, in a randomized placebo-controlled
study of 17 obese female adolescents, it was observed that supplementation with
three to five Brazil nuts per day (15-25 g per day) for 16 weeks positively
influenced lipid profiles (total cholesterol, LDL, and glucose levels).5
Consumer
Considerations
Despite the numerous potential health
benefits provided by Brazil nuts, daily consumption should be limited. Selenium intakes above the
Recommended Daily Allowance (RDA) of 55 mcg per day, or approximately one
Brazil nut, can result in an accumulation of selenium as selenomethionine in
tissues, which can lead to selenosis, with symptoms such as nail brittleness,
hair loss, peripheral paresthesia, decreased cognitive function, and skin lesions.1,15
Excessive Brazil nut intake can also lead to the accumulation of heavy metals
such as barium and strontium and carcinogenic elements such as radium.3,15
The presence of barium in Brazil nuts is thought to result from the presence of
hollandite ore in soils of the Amazon region. While there is no evidence that
strontium is toxic for adults, in children it may impair mineralization of the
developing bones.
Brazil nuts are commonly contaminated by fungi and their
metabolites (mycotoxins). Occasionally, aflatoxins present in Brazil nuts have
been reported to exceed limits accepted by European legislation (4 μg/kg).3
In the United States, federally mandated Good Manufacturing Practices (GMPs) have
been modified in an attempt to prevent contamination of tree nuts by
aflatoxins. Such preventative measures include multiple rounds of sorting and screening
of the nut during processing, as well as the disposal of damaged nuts that do
not meet processing standards.1 Despite these efforts to minimize
fungal growth and mycotoxin production, contamination remains an ongoing
challenge due to the hot and humid climatic conditions of the Amazon.
As with other tree nut allergies, allergic reactions to
Brazil nuts are usually immunoglobulin E (IgE) mediated. While allergic
reactions to Brazil nuts are fairly rare, immunological studies have found
several proteins in the nut with potent antigenic components.3 Symptoms of an
allergic reaction vary from swelling and itching around the mouth to acute and
life-threatening anaphylaxis.16
Nutrient Profile17
Macronutrient
Profile: (Per six Brazil nuts [approx. 1 oz])
185 calories
4.0 g protein
3.5 g carbohydrate
18.8 g fat
Secondary
Metabolites: (Per six Brazil nuts [approx. 1 oz])
Excellent
source of:
Selenium: 542 mcg (985% DV)
Magnesium: 106 mg (27% DV)
Copper: 0.5 mg (25% DV)
Phosphorus: 205 mg (20% DV)
Very good
source of:
Manganese: 0.3 mg (17% DV)
Thiamin: 0.2 mg (12% DV)
Good
source of:
Dietary Fiber: 2.1 g (8% DV)
Vitamin E: 1.6 mg (8% DV)
Zinc: 1.1 mg (8% DV)
Calcium: 45.2 mg (5% DV)
Potassium: 186 mg (5% DV)
Iron: 0.7 mg (4% DV)
Folate: 6.2 mcg (2% DV)
Also provides:
Pantothenic Acid: 0.1 mg
Betaine: 0.1 mg (no daily value established)
Choline: 8.1 mg (no daily value established)
DV = Daily Value as established by the US
Food and Drug Administration, based on a 2,000-calorie diet.
Recipe: Mixed Nut Milk
(Makes six half-cup servings)
Courtesy of Jamie Moser
Ingredients:
- 1/4 cup raw cashews
- 1/3 cup raw pumpkin seeds
- 6 Brazil nuts
- 6 cups of water
- 1/8 teaspoon salt
- 1 tablespoon maple syrup
Directions:
- Combine the nuts and seeds in a bowl and
cover with three cups of water. Soak overnight in the refrigerator.
- Drain and rinse the nuts and seeds. Add them to
the jar of a high-speed blender.
- Add remaining three cups water, salt, and
maple syrup to the blender. Blend on high speed for five minutes.
- Strain mixture through a nut milk bag, squeezing
well to extract the maximum amount of nut milk. Store in
refrigerator and use within 3-5 days.
|
Image credits (top to bottom):
Brazil nut tree canopy. ©2019 Steven Foster.
Illustration of tropical fruits and nuts, including Brazil nut (bottom right), from A History of the Vegetable Kingdom by William Rhind. 1874.
Brazil nuts and their pods. ©2019 Steven
Foster.
References
- Freitas-Silva O, Venâncio A. Brazil nuts:
Benefits and risks associated with contamination by fungi and mycotoxins. Food Res Int. 2011;44:1434-1440.
10.1016/j.foodres.2011.02.047.
- Preedy V, Watson R, Patel
V. Nuts and Seeds in Health and Disease Prevention. London, UK: Academic Press; 2011.
- Cardoso
BR, Duarte GBS, Reis BZ, Cozzolino SMF. Brazil nuts: Nutritional composition,
health benefits and safety aspects. Food
Res Int. 2017;100(Pt 2):9-18.
- Taylor L. Brazil Nut. Tropical
Plant Database website. 2005. Available at: www.rain-tree.com/brazilnu.htm.
Accessed April 8, 2019.
- Maranhão PA, Kraemer-Aguiar LG, De Oliveira CL, et al.
Brazil nuts intake improves lipid profile, oxidative stress and microvascular
function in obese adolescents: a randomized controlled trial. Nutr Metab (Lond). 2011;8(1):32.
- Abumweis SS, Barake R, Jones PJ. Plant
sterols/stanols as cholesterol lowering agents: A meta-analysis of randomized
controlled trials. Food Nutr Res.
2008;52.
- John JA, Shahidi F. Phenolic compounds and
antioxidant activity of Brazil nut (Bertholletia
excelsa). J Func Food. 2010;2:196-209.
10.1016/j.jff.2010.04.008.
- Yang R,
Liu Y, Zhou Z. Selenium and selenoproteins, from structure, function to food resource
and nutrition. Food Science and
Technology Research. 2017;23:363-373. 10.3136/fstr.23.363.
- Zwolak I, Zaporowska H.
Selenium interactions and toxicity: a review. Selenium interactions and
toxicity. Cell Biol Toxicol.
2012;28(1):31-46.
- Thomson
CD, Chisholm A, Mclachlan SK, Campbell JM. Brazil nuts: an effective way to
improve selenium status. Am J Clin Nutr.
2008;87(2):379-84.
- Colpo E, Vilanova CD, Brenner Reetz LG, et
al. A single consumption of high amounts of the Brazil nuts improves lipid
profile of healthy volunteers. J Nutr
Metab. 2013;2013:653185.
- Cominetti C, De Bortoli MC, Purgatto E, et al.
Associations between glutathione peroxidase-1 Pro198Leu polymorphism, selenium
status, and DNA damage levels in obese women after consumption of Brazil nuts. Nutrition. 2011;27(9):891-896.
- Ventura M, Melo M, Carrilho F. Selenium and thyroid
disease: From pathophysiology to treatment. Int
J Endocrinol. 2017;2017:1297658.
- Cardoso BR, Apolinário D, Da Silva Bandeira
V, et al. 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.
2016;55(1):107-16.
- Office of
Dietary Supplements - Selenium. NIH Office of Dietary Supplements website. Available
at: https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/. Accessed
April 8, 2019.
- Arshad
SH, Malmberg E, Krapf K, Hide DW. Clinical and immunological characteristics of
Brazil nut allergy. Clin Exp Allergy.
1991;21(3):373-6.
- Basic
report: 12078 Nuts, brazilnuts, dried, unblanched. National Nutrient Database
for Standard Reference Legacy Release. United States Department of Agriculture
website. April 2018. Available at: https://ndb.nal.usda.gov/ndb/foods/show/12078.
Accessed May 14, 2019.
|