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The Brazil nut is a fruit of the oilseed family, as well as peanuts, almonds and walnuts, which have several health benefits, since they are rich in proteins, fibers, selenium, magnesium, phosphorus, zinc and vitamins from the B and E complex.
Because it is very nutritious, this dried fruit could favor the reduction of cholesterol, improve the immune system and prevent some types of cancer. The Brazil nut is a fruit of a tree calledBertholletia excelsa which grows mainly in South America, and can be purchased in supermarkets and health food stores.
The Brazil nut has several health benefits such as:
1. Promotes heart health
Brazil nuts are rich in antioxidants and other compounds such as selenium and vitamin E, which help to lower LDL cholesterol, also known as bad cholesterol, and, consequently, decrease the risk of diseases such as atherosclerosis and heart attack.
In addition, it contains magnesium, fiber and good fats, such as omega-3, which also favors the reduction of LDL cholesterol and the increase in good cholesterol, HDL, as well as arginine and resveratrol, which are substances that facilitate blood circulation, preventing thrombosis.
2. Could prevent cancer
Due to its high content of selenium, vitamin E and flavonoids, the Brazil nut could help prevent some types of cancer, mainly lung, breast, prostate and colon. These compounds have a high antioxidant power that not only prevents the damage caused by free radicals in the cells, but also increases the body's defenses, improving the immune system.
3. Helps maintain brain health
The Brazil nut, because it is rich in selenium and vitamin E, components that provide anti-inflammatory and antioxidant properties, could help improve cognitive function and prevent diseases such as Alzheimer's, Parkinson's and senile dementia, for example.
In addition, consumption of this dried fruit could help improve mood, since depression may be associated with low levels of zinc and selenium.
4. Keeps hair and nails healthy
Because it is rich in selenium, zinc, vitamin B, omega-3 and vitamin E, regular consumption of this fruit favors the health of hair, skin and nails. These nutrients are essential for strengthening hair and preventing hair loss, promoting skin healing, preventing premature aging and the formation of wrinkles, as well as strengthening nails.
5. Reduces high blood pressure
As it is rich in arginine, magnesium, potassium and antioxidants, the consumption of Brazil nuts could favor the relaxation of blood vessels, favoring blood circulation and thus lowering blood pressure.
6. Strengthens the immune system
The Brazil nut also strengthens the immune system, as it contains several components, such as selenium, which helps to reduce inflammation and has antioxidant properties, in addition to being rich in zinc and vitamin E, which protect against infections, thus preventing way, diseases like the flu and the common cold.
7. Can helps to regulate the thyroid
Selenium and zinc are necessary components for the synthesis of thyroid hormones. Deficiency of these minerals could cause hypothyroidism and other thyroid-related illnesses. Although not fully proven, the consumption of Brazil nuts could help regulate the thyroid and benefit people who suffer from problems related to this gland.
8. Excellent source of energy
The Brazil nut is rich in fats, mainly polyunsaturated and monounsaturated, which provide calories to the body. In addition, it is rich in proteins and potassium and, therefore, it is possible to include this fruit in snacks before or after physical activity, also favoring muscle growth and recovery.
Nutritional information
The following table shows the nutritional composition in 100 g of Brazil nuts:
Components | 100 g of Brazil nuts |
Calories | 680 kcal |
Fat | 66.6 g |
Carbohydrates | 2.9 g |
Fibers | 5.3 g |
Proteins | 14.7 g |
Vitamin E | 5.72 mg |
Vitamin B1 | 0.9 mg |
Vitamin B2 | 0.03 mg |
Vitamin B3 | 0.25 mg |
Vitamin B6 | 0.21 mg |
Vitamin B9 | 12.5 mcg |
Potassium | 590 mg |
Calcium | 160 mg |
Phosphor | 590 mg |
Magnesium | 380 mg |
Iron | 2.5 mg |
Zinc | 4.2 mg |
Selenium | 4000 mcg |
It is important to mention that in order to obtain all the benefits mentioned above, Brazil nuts are included in a healthy and balanced diet.
How to consume
To obtain its benefits, it is recommended to consume 1 Brazil nut per day for about 5 days a week. However, it is important not to consume more than 10 g per day, as large amounts of this food could cause problems such as pain, muscle weakness and nail stains.
Pará nuts can be stored in a cool place and protected from sunlight so as not to lose their properties and can be eaten raw or together with fruits, vitamins, salads, cereals and desserts.
Brazil nut farofa recipe
Ingredients
- 2 tablespoons of butter;
- 2 tablespoons chopped onion;
- 2 units of crushed garlic;
- 59 g of crushed chestnuts;
- 100 g of raw cassava flour;
- Salt and black pepper to taste.
Preparation mode
Sauté the onion and garlic in butter, and add the chestnut and flour. Let it fry for about 5 minutes, season with salt and pepper and leave for another 5 minutes, stirring all the ingredients. Turn off the heat and serve.
Possible side effects
Due to its high selenium content, excessive consumption of Pará nuts could cause intoxication, which can cause serious problems such as shortness of breath, fever, nausea and malfunction of some organs, such as the liver, kidneys and heart.
Also know the benefits of peanuts, which also improves mood and protects the heart.