Do you know the benefits of Brazil nuts?

With many health benefits, Brazil nuts are part of the oilseed family, like almonds and peanuts. They contain important vitamins for the body such as protein, fiber, selenium, magnesium, phosphorus, zinc and B and E vitamins.

Despite being an oilseed, the Brazil nut is a great food for lowering cholesterol and preventing cancer. Just 100g has 680 calories. Although its official name is Brazil nut and it is pronounced like this abroad, Brazilians continue to call it Brazil nut.

The Brazil nut is a seed of the Brazil nut tree with the scientific name Bertholletia excelsa, and is typical of the Amazon rainforest and virgin forests. It is usually found in supermarkets, fairs and health food stores. For more information on the benefits of the Brazil nut and how to consume it, read this article!

Understanding more about Brazil nuts

Just like fruit, vegetables and legumes, oilseeds are very nutritious and can be eaten in a variety of ways. To find out more about Brazil nuts, read on.

What is the Brazil nut?

In addition to being a type of seed, the Brazil nut is an oilseed that grows on Brazil nut trees, which are the tallest trees in the Amazon rainforest and can reach heights of 30 to 45 meters. This oilseed also grows in other South American countries such as Bolivia, which is the largest exporter of Brazil nuts.

Oilseeds are edible seeds that are rich in oil and have a high content of good fats. It is possible to extract oils from these seeds, as well as various other types of plants and fruits, using a number of suitable processes to create essential or cooking oils.

Although it is popularly considered a nut, experts consider it a seed because the nuts and shell split, separating the "meat". It has a white pulp with a unique flavor and is covered in a thin shell.

What are Brazil nuts good for?

For those in search of a more natural and healthy lifestyle or diet, Brazil nuts are a great afternoon or morning snack, as they help to reduce the feeling of hunger. Those who exercise can also consume Brazil nuts to lose weight, burn fat, stimulate the metabolism and build muscle mass.

The selenium present in its nutrients helps fight free radicals in the body. Brazil nuts have many benefits for the body, but it's important to consult a nutritionist to find out how much you can consume, if there are any restrictions, allergies, diets that don't include nuts, how you should eat, among other things.

In addition to its health benefits, Brazil nuts can be used to create vegetable milks, vegetable cheeses, bases for sweet pies, flours, cookies, ice cream, to accompany salads, fruits, yogurts and vitamins. In addition to recipes, they can also be used as an essential oil after undergoing certain processes.

Properties of Brazil nuts

Brazil nuts, better known as castanha-do-pará, provide the mineral selenium, as well as a high protein and calorie value. Among various nutrients important for the health of the body, they contain fiber, magnesium, phosphorus, zinc and complete B and E vitamins.

With all the nutrients listed, you can see that Brazil nuts are rich in minerals and vitamins, which helps you to complete your daily nutritional intake. This way, you can keep your body healthier and improve your quality of life.

Ways to consume Brazil nuts

There are several ways to consume Brazil nuts: the most common is raw, but you can also eat them on toast, as well as in other forms, such as plant-based milk, plant-based cheese, ice cream, flour, paste or in sweet and savoury dishes.

Its nutrients are best absorbed by the body when consumed fresh and unsalted and can be served in ordinary salads, fruit salads, ice cream, chocolates, yogurts, milk drinks, sweet pies, breads, among other preparations. Despite its many benefits, it should only be consumed 1 shallow spoonful a day, or up to two Brazil nuts a day.

Benefits of Brazil nuts

You can have a healthier diet and improve your body's health by including Brazil nuts in your meals. Learn about some of the benefits of Brazil nuts by reading the following topics.

Promotes brain health

The selenium and vitamin E present in chestnuts are nutrients that have anti-inflammatory and antioxidant properties, great for brain health, improving cognitive function and preventing diseases such as Alzheimer's, Parkinson's and senile dementia. Omega-9 helps optimize memory and improves logical thinking.

It not only improves the physical health of the brain by preventing neurodegenerative diseases, but also mental health such as depression, which can be related to low levels of zinc and selenium. To do this, selenium binds to proteins produced by the individual's own body.

It also improves mood, which can be linked to depression or other problems involving the brain and mind. In order to improve the health of the brain and the rest of the body to prevent the development of diseases, some people are willing to pay a little more to enrich their diet with Brazil nuts.

Helps prevent cancer

Another benefit that can be considered of great importance is the prevention of some types of cancer such as breast, lung and prostate cancer due to its high content of vitamin E, selenium and flavonoids. The high levels of antioxidant power from these nutrients prevent damage to cells caused by free radicals.

In addition, the body's defenses are increased, improving the immune system and helping to fight other diseases. To prevent the development of cancer, especially if the person is prone to developing the disease, it is recommended to consume Brazil nuts if there are no dietary restrictions.

Strengthens heart health

Brazil nuts are an important food for human health because they contain antioxidants and other nutrients such as selenium and vitamin E, which help to reduce LDL cholesterol, which is bad cholesterol. With low LDL cholesterol, the risk of suffering heart attacks or other heart-related diseases also decreases.

Other compounds also help to reduce bad cholesterol, such as magnesium, fiber, omega-3 and good fats, helping to increase good cholesterol, which is HDL. To improve cardiovascular health, you need good blood circulation, so arginine and resveratrol improve this aspect and prevent thrombosis.

The magnesium, potassium, arginine and oxidants present in Brazil nuts help relax the blood vessels, improving blood circulation and, consequently, lowering blood pressure. The fatty acids found in Brazil nuts help keep the heart healthy, which is very important for prolonging its lifespan.

Helps muscle tissue recover

For people who have muscle problems or practice physical activities in gyms, Brazil nuts are a great food for recovering and gaining muscle because they are rich in protein and potassium. Selenium, omega-3 and polyunsaturated fats help prevent cardiovascular diseases.

This is why Brazil nuts are the perfect post-workout snack, especially for those who want to gain muscle mass. However, you need to pay attention to the amount you consume - no more than 2 nuts a day or, for those who want to gain muscle mass, 4 nuts.

Increases immunity

It's important to maintain a balanced and healthy diet to avoid possible health problems due to a lack of nutrients and low immunity, as the immune system is what increases the body's defense against disease. Brazil nuts prevent free radicals and speed up the body's healing process.

When immunity is high, it prevents people from catching or having complications from illnesses such as the flu, colds, heart problems, infections, inflammation, among others. This is due to its antioxidant properties, which help to strengthen the immune system.

Regulates intestinal transit

Brazil nuts are a great food for those suffering from constipation because they contain a good amount of fiber, making the intestines more active, facilitating intestinal transit and favoring digestion. With a regulated intestinal system, they also prevent constipation.

However, Brazil nuts are only beneficial when you eat the ideal amount per day, which is just two nuts. For those who suffer from constipation, this food is great for relieving pain and problems, so it's important to eat fiber, especially at breakfast.

Helps regulate the thyroid

For those suffering from thyroid disease, Brazil nuts can benefit your health due to their high levels of selenium and zinc, nutrients necessary for the synthesis of thyroid hormones. This and other thyroid-related diseases such as hypothyroidism are caused by a deficiency of these minerals.

Although there are other foods that help regulate the thyroid, such as beans and meats, none have the exact amount of selenium to reduce thyroid inflammation. Therefore, Brazil nuts are the most recommended food to eat.

Great source of energy

The body needs energy to stay upright and carry out any task of the day. To achieve this, you need foods that are great sources of energy, such as Brazil nuts, which are rich in healthy fats such as polyunsaturated and monounsaturated fats.

The high level of magnesium found in Brazil nuts and other oilseeds is important for converting sugar into energy. We recommend keeping a bag of Brazil nuts and walnuts around to replenish your energy, as they are rich in protein and fiber as well as magnesium.

Harmful effects of too many Brazil nuts

Although it's a great food for your health and contains a number of nutrients such as selenium, protein, fiber and B vitamins, eating too many of them has the opposite effect. To find out more about the harmful effects of too many Brazil nuts, read on.

Causes brittle nails and hair

Brazil nuts are rich in nutrients that are important for the health of the body, as well as tasting delicious, but they should be consumed in small quantities because they are a natural source of selenium. Consuming large quantities of the oilseed over a long period of time results in an excessive amount of the mineral in the blood, leading to a toxic condition called selenosis.

This toxic effect accumulates in the body, causing pain and the opposite of health benefits, such as hair loss and weakening of the nails. It is recommended that an adult ingest between 55mcg and 400mcg (micrograms) of selenium a day, or up to 2 nuts a day if they are grown in the south-east of the country.

Increases gastrointestinal disorders

The oilseed is important for regulating the intestines and fighting constipation, but when eaten in excess, it has the opposite effect: it causes stomach pains, increases flatulence, leaves a metallic taste in the mouth and other gastrointestinal disorders.

According to nutritionist Graziela Biude Silva Duarte, who holds a doctorate in science from USP (University of São Paulo), consuming 15 units of Brazil nuts can cause diarrhea. If excessive consumption of the oilseed continues, the tendency is for other types of health problems to occur.

Causes strong-smelling breath

With the increase in gastrointestinal disorders, bad breath and a strong garlic smell appear as a consequence, becoming a major nuisance both for those suffering from the problem and for those talking to the person. Bad breath can be reduced with antiseptic mouthwash or camouflaged with candies, but the root of the problem needs to be dealt with.

Can cause fatigue

The high level of selenium present in Brazil nuts, when consumed in excess, contributes to the appearance of fatigue, nerve damage and headaches. Therefore, if you are feeling very tired even though you have a very good diet and a restful night's sleep, it may be that the levels of selenium in your body are high and medical tests should not be overlooked.

Irritation

Skin irritations, itching, nasal congestion and rashes can appear with excessive consumption of Brazil nuts and are often mistaken for allergies and the face gets a lot of pimples. If you notice the appearance of any of these irritations after consuming the oilseed, stop eating it for a while.

Further information about Brazil nuts

In addition to the health benefits, there is other information about Brazil nuts that will help you consume them more consciously. The topics below cover other information such as curiosities, contraindications and how to store them. Read on and find out!

Curiosities about Brazil nuts

There are some interesting facts about Brazil nuts that are worth looking at: for example, the oilseed helps increase testosterone levels, improves mood, its price in foreign trade is very high, and it's a great food for vegetarians and vegans because of its nutrients.

Even though it has a high calorie content, Brazil nuts are good for losing weight because their monounsaturated fats stimulate metabolism and fat burning. Unfortunately, even though Brazil nuts are planted in nine different countries, they are on the list of endangered tree species.

The Brazil nut tree, or castanheira, can measure 30 to 50m in height, living for 500 to 1,600 years, and is the largest tree in the Amazon rainforest. The nut itself serves as a substitute for animal meats as it is rich in proteins, vitamins and lipids. Olive oil can easily be substituted for Brazil nuts and is very well used in the production of paints.

Contraindications to eating Brazil nuts

If you want to eat Brazil nuts, you need to be aware that the high levels of selenium present in the oilseed can be toxic if ingested in excess. Depending on the region in which it is grown, the concentration of this mineral varies depending on the amount present in the soil.

Chestnuts from the north of Brazil have the most selenium, while those from the southeast have the least, according to analyses by USP's Nutrition and Minerals Laboratory. Therefore, those from the north should only be eaten once or twice a week, while those from the southeast can be eaten up to twice a day (or 400mcg).

How to buy and store Brazil nuts

Brazil nuts can be found in health food stores and in bulk at fairs and markets. Just be careful where the product comes from and don't eat it if it's moldy, as the fungi present produce afla toxins that cause health problems with a high carcinogenic potential.

Don't eat a Brazil nut when it is shriveled or looks different from normal, as it may lose nutrients and cause damage to your health. It needs to be stored in a cool place and out of direct sunlight so that it doesn't lose its nutritional properties.

Brazil nuts have many benefits!

In view of all the information contained in this article, it can be concluded that Brazil nuts are a very important food for health and should be included in the diet (with the exception of allergy sufferers and those with other dietary restrictions).

To eat a healthy and nutritious diet correctly, visit a trusted nutritionist and don't consume more than 2 Brazil nuts a day or a week, depending on where they come from. Excess consumption and poor preservation of Brazil nuts can cause health problems such as fatigue, gastrointestinal problems, skin problems and weak hair and nails.

Consume the recommended amount to enjoy all the benefits of the oilseed. Not only is it very tasty and can be used in a variety of ways, but it is also one of the most interesting complements for cooks and chefs in other countries, combining flavor with health benefits.