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The Brazil nut is a fruit of the oilseed family, as well as almonds and walnuts, which have several he alth benefits, as they are rich in protein, fiber, selenium, magnesium, phosphorus, zinc and B vitamins and vitamin E.
Because it is also rich in antioxidants, this fruit also promotes the reduction of total cholesterol, improves the immune system and helps prevent some types of cancer, such as breast, prostate and colon.
The Brazil nut is a fruit of a tree called Bertholletia excelsa that grows mainly in South America, being able to be bought in supermarkets, fairs and natural products stores.
The Brazil nut has several he alth benefits such as:
1. Promotes heart he alth
Brazil nuts are rich in antioxidants and other compounds such as selenium and vitamin E, which help to reduce LDL cholesterol, also known as bad cholesterol, and, consequently, reduce the risk of diseases such as atherosclerosis and infarction.
In addition, it contains magnesium, fiber and good fats, such as omega-3, which also favors the reduction of LDL cholesterol and the increase of good cholesterol, HDL, as well as arginine and resveratrol, which are substances that improve blood circulation, preventing thrombosis.
2. Prevents cancer
Due to its high content of selenium, vitamin E and flavonoids, Brazil nuts help prevent some types of cancer, especially lung, breast, prostate and colon cancers. These compounds have a high antioxidant power that not only prevent damage caused by free radicals in cells, but also increase the body's defenses, improving the immune system.
3. Maintains Brain He alth
Brazil nuts are rich in selenium and vitamin E, nutrients with anti-inflammatory and antioxidant properties that help improve cognitive function and prevent diseases such as Alzheimer's, Parkinson's and senile dementia, for example.
Also, consumption of this fruit helps improve mood, as depression can be associated with low levels of zinc and selenium.
4. Keeps hair and nails he althy
Because it is rich in selenium, zinc, vitamin B, omega-3 and vitamin E, regular consumption of this Brazil nut favors the he alth of hair, skin and nails. These nutrients are essential for strengthening hair and preventing hair loss, improving skin healing, preventing premature aging and wrinkle formation, and strengthening nails.
5. Reduces high blood pressure
Because it is rich in arginine, magnesium, potassium and antioxidants, the consumption of Brazil nuts can 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 has antioxidant properties and helps to reduce inflammation. In addition, the fruit is rich in zinc and vitamin E, nutrients that protect the body against infections, preventing diseases such as the flu and the common cold.
7. May help regulate thyroid
Selenium and zinc are necessary components for the synthesis of thyroid hormones. Deficiency of these minerals can cause hypothyroidism and other thyroid-related diseases. Although not fully proven, the consumption of Brazil nuts can 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 he althy fats, mainly polyunsaturated and monounsaturated, which provide energy to the body. In addition, it is rich in protein and potassium which also favor muscle gain and recovery.
Nutrition 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 |
| Phosphorus | 590 mg |
| Magnesium | 380 mg |
| Iron | 2, 5 mg |
| Zinc | 4, 2 mg |
| Selenium | 4000 mcg |
It is important to mention that to obtain all the benefits mentioned above, Brazil nuts must be included in a he althy and balanced diet.
How to consume
To obtain its benefits, it is recommended to consume 1 Brazil nut a 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.
The Brazil nut can be stored in a cool place and protected from sunlight so as not to lose its properties and can be consumed raw or together with fruits, vitamins, salads, cereals and desserts.
Brazil nut farofa recipe
Ingredients:
- 2 tablespoons of butter;
- 2 tablespoons of chopped onion;
- 2 pieces of crushed garlic;
- 60 g of crushed chestnuts;
- 100 g raw cassava flour;
- S alt and pepper to taste.
Preparation Mode:
Sauté the onion and garlic in butter, and add the chestnut and manioc flour. Let it cool for about 5 minutes. Season with s alt 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 Brazil nuts can cause intoxication, with severe symptoms such as shortness of breath, fever, nausea and problems in some organs, such as the liver, kidneys and heart.
Also know the benefits of peanuts, which also improve mood and protect the heart.
