Brazil nut

Brazil nuts are large, nutrient-rich seeds that grow inside a woody fruit capsule on the Brazil nut tree (Bertholletia excelsa). These trees are native to the Amazon rainforests of South America, primarily found in Brazil, Bolivia, Peru, and Colombia. The nuts are harvested from wild trees and are typically sold shelled, either raw or roasted.

Brazil nuts are valued for their rich, buttery flavour and satisfying crunch. They are commonly added to mueslis, granola, trail mixes, and baked goods like biscuits and cakes. Manufacturers also use them in confectionery, such as chocolate-covered nuts, and sometimes as a topping for desserts.

Brazil nuts are naturally rich in selenium, a mineral that contributes to normal thyroid function, immune system function, and protection of cells from oxidative stress. The UK’s Department for Environment, Food & Rural Affairs (Defra) has not designated Brazil nuts as a food additive, meaning they are not subject to E-number regulations. While beneficial in moderation, excessive consumption of Brazil nuts can lead to selenium toxicity due to their high selenium content. Evidence does not suggest controversies regarding their safety at typical dietary intakes.