Calorie content and he alth benefits of Brazil nuts

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Brazil nuts are a very he althy natural treat. It contains even more saturated fats than macadamia. But this is one of the most high-calorie nuts among all existing ones. But the Brazilian one surpasses it, and in many respects. It's tastier, more nutritious, he althier.

It is not surprising that in the culinary field they are often replaced by the same macadamia and even coconuts. And since it is so good, it is worth talking in detail about the beneficial properties of the Brazil nut and some of its other features.

Taste

Not everyone has tasted this natural delicacy, so it's a good idea to start the discussion by looking at its taste.

Everyone, of course, has a different perception of products, but Brazil nuts can be compared with hazelnuts or cedar. Only the flavor is not as pronounced. Also, having tasted the fruits a little, you can catch a barely noticeable earthy taste. It is present due to the high content of mono- and polyunsaturated fats. By the way, nuts smell like butter, and the reason is the same.

And yes, before moving onIn addition to listing the beneficial properties of the nut, it is worth noting its nutritional value. 100 grams contains:

• 682 kcal (2851 kJ).
• Proteins. 14
• Fats. 66
• Carbohydrates. 12

And the rest will now be discussed in more detail.

Polyunsaturated acids

They are found at 24% in Brazil nuts. Useful properties, in many respects, are due precisely to their presence in the composition. To be more precise, this product contains linoleic polyunsaturated acid. Its benefits are as follows:

• It provides protection for blood vessels, maintains their elasticity and density.
• Has a membrane-protective effect on cells.
• Prevents the development of atherosclerosis.
• Promotes the regulation of the gonads and adrenal glands.
• Rebalances the fluidity of liquid tissue.
• Improves immunity.
• Prevents inflammation.
• Good for metabolism.
• Improves memory.
• Accelerate tissue regeneration.
• Has a calming effect.
• Improves the functioning of the digestive tract and stomach.
• Takes part in the synthesis of prostaglandins.
• Positively affects the processes of blood clotting in injuries and injuries.

Gamma-linoleic acid, into which linoleic acid decomposes, when it enters the body, it even contributes to the inhibition of processes in Alzheimer's disease. So herthe benefits are hard to overestimate.

Monounsaturated acids

Many of the beneficial properties of Brazil nuts are due to the presence of these substances in it (41% of the total composition). They are represented by two acids:

• Palmitic. It activates the synthesis of hyaluronic acid, collagen and elastin. That is, it has a positive effect on the renewal and regeneration of skin tissues.
• Oleic. Blocks the absorption of cholesterol from food, eliminates platelets, increases protein production, promotes myelin formation and nerve cell repair.

And these substances also reduce the likelihood of atherosclerotic deposits on the vascular walls.

Saturated acids

It is impossible not to mention them, talking about the beneficial properties of Brazil nuts. Their content is 25%. In total, the composition includes two types of saturated acids:

• Myristic. Stabilizes various proteins, including proteins of the immune system. Creates energy reserves in the human body.
• Stearic. Maintains water balance in the body and is an indispensable cellular building material.

It should be noted that stearic acid is actively used in the cosmetic field. With its addition, skin rejuvenating and moisturizing agents are made. This is because stearic acid has the following qualities:

• It increases the susceptibility of the epidermis to nutrients thatfound in cosmetics.
• Effectively moisturizes.
• Protects the skin from harmful external influences.
• Heals chapped lips.
• Does not allow the loss of moisture of the epidermis, as it regulates the water balance.
• Prevents flaking, inflammation and irritation.

That is why Brazil nut oil is actively used in cosmetology and perfumery.

Selenium

The Brazil nut contains a huge amount of selenium, which is the maximum possible. 100 grams contains a daily dose in the ratio of 2740%! It's about 7.5 mg.

This substance in the human body interacts with biological membranes, enzymes and vitamins, is directly involved in the regulation of metabolism, carbohydrates, proteins and fats. It is also involved in redox processes. It is also worth noting that selenium is part of the proteins of the myocardium and muscle tissue. Here are just a few of its benefits:

• Selenium is a powerful antioxidant and protects the body from oxidative stress.
• Improves blood flow, minimizes the likelihood of developing diseases of the heart and blood vessels.
• Prevents the development of oncological processes.
• Increases immunity.
• Improves fertility.
• Positively affects the functioning of the thyroid gland.
• Helps in the treatment of asthma.

Most of the benefits of brazil nuts for the body due toprecisely the content of selenium in its fruits. It is worth adding it to your diet if there is a deficiency of this substance. One nucleolus per day will be enough, it is not recommended to abuse it.

By the way, in the late 90s, a study was conducted, according to the results of which it turned out that more than 80% of Russians have a selenium deficiency.

Magnesium

100 grams of nuts account for 125% (500 mg) of the daily requirement of this substance. Magnesium is an active participant in metabolic processes, and it also has the following benefits:

• Positive effect on the cardiovascular system, kidneys and brain.
• Involved in protein synthesis.
• Helps the digestive process.
• Improves the functioning of the endocrine system.
• Helps the absorption of B vitamins.

And this is not the whole list. It can also be noted that with a lack of magnesium, malfunctions in the central nervous system are observed. Because nerve cells become excitable. This manifests itself in irritability, susceptibility to external influences and insomnia.

Not magnesium deficiency indicates nausea, headaches, muscle aches, heart palpitations, fatigue and poor appetite.

Other substances

Telling about the features and beneficial properties of the Brazil nut, the photo of which is presented above, it is also worth mentioning the content of the following substances in it:

• Manganese. Promotes efficient digestion of food, maintains normal bone structure andaffects the production of thyroid hormones.
• Copper. Improves blood composition and the process of absorption of iron by tissues, positively affects cardiovascular activity.
• Phosphorus. Necessary for the full functioning of the genitourinary system, rapid cell growth and bone strength.
• Calcium. Normalizes the functioning of the nervous system, prevents the occurrence of diseases of the heart and digestive tract.
• Thiamin. It has a positive effect on metabolic processes, strengthens the central nervous system and the cardiovascular system.
• Vitamin E. A powerful antioxidant that also improves the functioning of the central nervous system and affects the growth of muscle mass.

Benefits for women

Separately, I would like to talk about the specific value of the discussed product, depending on gender. So, here are the benefits of brazil nuts for women:

• Prolongs reproductive age with selenium content.
• Helps treat skin rashes with zinc.
• Accelerates the recovery processes in the skin, due to vitamins E and C.
• Effectively fights free radicals due to its high content of antioxidants.

Eating 2-3 nucleoli per day significantly reduces the risk of neoplasms in the mammary glands and reproductive organs.

By the way, girls involved in sports are highly recommended to eat brazil nuts. Useful properties and calorie content of its fruits provide a rapid build-up of muscle mass. And no body fat.

Also, not by hearsayknown about the beneficial properties of brazil nuts for hair. It really is. The fruit contains thiamine, which produces a general anti-aging effect and helps maintain the beauty of nails and hair.

Benefits for men

Representatives of the strong part of humanity are also strongly encouraged to use Brazil nuts. Benefits for men are as follows:

• Magnesium and selenium prevent prostate problems.
• Antioxidants prolong youth and reduce the risk of cancer.
• The complex of substances contained in the fruit increases testosterone levels by several percent, and also increases the mobility and production of spermatozoa.
• Reduces cholesterol, preventing the development of cardiovascular disease and the occurrence of blood clots.
• Positively affects the functioning of the testes, improving the functioning of the reproductive system.
• Due to the content of omega-6 acid, it also increases the amount of testosterone, and also prevents problems associated with blood vessels, heart and excess weight.

For men, the norm is to eat two fruits a day.

Contraindications

Well, a lot has been said about the he alth benefits of Brazil nuts. And finally, contraindications are also worth mentioning in this case. This product is not recommended if the person has:

• Individual intolerance.
• Allergy to protein.
• Chronic diseases of the gastrointestinal tract.
• Insensitivity of monounsaturated fats.
• Overweight problems.

Never give nuts to children under three years of age. It is necessary to introduce this product into the child's diet gradually. Children's bodies are very receptive to everything new. It is best to grind half the kernel, and mix the resulting mass into cottage cheese or yogurt. By the way, adults can use it too. Brazil nuts are a delicious and nutritious addition to many dishes and treats.