Brazil Nuts: Selenium-Rich Seeds From the Amazon, and Why Moderation Matters

Brazil nuts grow on huge trees in the rainforests of Brazil, Bolivia and Peru. The nuts are actually seeds lying inside a round, coconut-like pod, packed together like orange segments. The trees depend on wild forest ecosystems and specific bees for pollination, which is why Brazil nuts are largely harvested from wild trees rather than farmed.

Flavour and texture

Brazil nuts are large, creamy and rich, with a mild, sweet, earthy taste and a dense, almost meaty texture. The brown skin can be slightly bitter. They are lovely chopped into granola or chocolate, or eaten on their own.

The selenium story

Brazil nuts are one of the richest natural food sources of selenium, a trace mineral the body needs in small amounts. The amount in a nut varies enormously depending on where it grew, with soil in some areas providing far more selenium than others. One nut may supply roughly the daily need, and a few could exceed the safe upper limit if eaten regularly. Too much selenium over time can cause hair and nail problems and other symptoms. A sensible rule is one or two nuts per day at most, rather than a handful.

Ways to eat them

Chop and add a nut or two to oatmeal or muesli, blend a few into nut milk or cream, grate over desserts or use in place of coconut in cookies. Whole nuts coated in dark chocolate are a classic treat. They can be turned into a rich dairy-free cream for soups. When using them in cooking, keep to the numbers: a recipe with a dozen nuts serving four people still means about three each.

Buying and storing

Shelled Brazil nuts should be pale, plump and firm. Old ones are shrivelled and have a stale, bitter or paint-like smell. In-shell nuts keep longer, up to a year in a cool, dry place. Shelled nuts belong in a sealed container in the fridge. Since they are a wild-harvested product, look for brands that mention sustainable sourcing, which supports the forests where they grow.

Nutrition at a general level

Besides selenium, Brazil nuts provide healthy fats, some protein, magnesium and fibre. They are high in calories, so portions matter on that count too.

Cautions

Brazil nuts are a common tree nut allergen and can cause serious reactions. They can also contain small amounts of naturally occurring radium, which is not generally a concern at the portions recommended. Like other nuts, they can carry mould and aflatoxins if stored badly, so discard any that taste bitter, mouldy or musty. Anyone with kidney disease, thyroid disease, or taking selenium supplements should check with their doctor before eating them regularly.

This article is general information, not medical advice.