Brazil nuts also known in other countries like Brazil nuts are the seeds of chestnut of Pará (exalted Bertholettia, Lecythidaceae), a typical tree of the Amazon rainforest, which can reach up to 60 meters put up with. In addition to tasty, the Brazil nut is a food that provides many health benefits. The following text shows the benefits of Brazil nuts for our health, what is, and nutritional properties.
Seeds can also be extracted an oil, used in the production of paints and cosmetics.
- 1 Brazil Nut Properties
- 2 Brazil nuts Benefits
- 3 1) Brazil nuts helps protect the heart
- 4 2) Brazil nuts helps fight cancer
- 5 3) Brazil nuts helps you lose weight
- 6 4) The Brazil nut promoting muscle growth
- 7 5) Brazil nuts is good for the bones
- 8 6) The Brazil nut helps preserve the brain
- 9 7) The Brazil nut is coupled with the digestive system
- 10 Attention!
Brazil Nut Properties
100 g of Brazil nuts provide 656 calories. The seeds have a high content of fat (66g), but most of this lipid content is beneficial to the organism (38% monounsaturated fat, 32% poly-unsaturated and 23% saturated type). Regarding the amounts of carbohydrates and protein, found in 100g 14g and 12, respectively.
The Brazil nut is the main dietary source of selenium, 100 g of the same have 1917 ug of this mineral, which is 3485% of our daily needs.
The seeds also contain significant amounts of magnesium (106%), phosphorus (104%), manganese (58%), B vitamins (especially thiamine, 54%), zinc (43%), vitamin E (38%) and fibers (30%). These percentages are also based on 100g of nuts and a correlation with the daily recommendations for an adult individual. They also contain calcium, potassium and iron. Considering the properties mentioned see what the benefits of brown-and-stop health.
Brazil nuts Benefits
We will see then how the Brazil nut properties impact the health and fitness:
1) Brazil nuts helps protect the heart
Despite being very greasy, and provide a significant portion of saturated type fat (22% of the composition of fats), Brazil nuts have fatty acids (oleic and palmitoleic) that help increase HDL cholesterol levels and decrease LDL cholesterol. The type HLD cholesterol helps prevent heart disease, since excess LDL is closely associated with the occurrence of atherosclerosis, inflammatory processes in the arteries which can cause heart attacks. A study of young obese found that the daily ingestion from 15 to 25 g of Brazil nuts reduces levels of total and LDL cholesterol.
The Brazil nut also has a considerable content of arginine (100 g seeds have 2,148 g), which our body uses for nitric oxide synthesis gas, a potent vasodilator, helping in the treatment of hypertension.
2) Brazil nuts helps fight cancer
The benefits of Brazil nuts with cancer are due, above all, the effects of selenium in our body.
There is an enzyme in the antioxidant defense system of our body called glutathione peroxidase, selenium you need to perform their duties. When in excess, the oxidizing agents can induce mutations that promote the appearance of cancer cells.
In addition to this preventive action, selenium also seems to be effective in treating some tumors. A study published in Cell Biology and Toxicoly showed that the mineral stimulated the process of apoptosis, or programmed cell death in cervical cancer cells. Another study published in Cancer Research has also shown that selenium has helped to reduce the proliferation of prostate cancer cells.
3) Brazil nuts helps you lose weight
The incorporation of Brazil nuts in the diet helps in weight loss process. It may seem contradictory, but it is not only their fiber content and proteins that promote a feeling of satiety: the very unsaturated fats seed also provide this effect, which will make you consume a smaller amount of food.
Selenium chestnuts also protects the thyroid gland and prevent hypothyroidism, a hormonal imbalance that leads to weight gain. The deiodinase enzyme, which acts on the transformation of thyroxine (T4) in triiodothyronine (T3), that is, part of the active hormone synthesis, is dependent on selenium. The T3 speeds up the metabolism as a whole, also avoiding overweight.
See too: Brazil nuts fattening or Lose weight?
4) The Brazil nut promoting muscle growth
For growth and repair of muscle tissue is crucial to eating foods that are sources of protein. Taking into account the daily recommended amount of protein for an adult man (56 g), the seeds already help to meet a good part of that goal (one cup Brazil nuts provides about 19 g of protein).
Fats and selenium in nuts are also important for the synthesis of testosterone, a hormone that promotes increased muscle mass.
5) Brazil nuts is good for the bones
The benefits of Brazil nuts also reflect on bone health. The minerals magnesium and phosphorus found in significant quantities in these seeds are important for bone building process. Magnesium, for example, is essential for calcium fixation in bones and teeth.
6) The Brazil nut helps preserve the brain
A survey by the Faculty of Pharmaceutical Sciences of USP showed that daily intake of Brazil nuts helps protect the brain from oxidative damage related to age.
In the study, elderly men and women, 20 in total, who had mild cognitive impairment and selenium deficiency (CCL), were divided into two groups: those who ate a brown daily and those who did not make the consumption of it.
All participants underwent a neuropsychological examination before and after the study. After a period of 6 months, volunteers who consumed the seeds did not show more mineral deficiency and also had an improvement of cognitive function.
The researcher Bárbara Cardoso explained that there is a relationship between the amount of selenium in the body, and oxidative stress, for cases of CCL, a condition that anticipates, for example, the occurrence of Alzheimer's disease. She reports that as we age, the neurons start to produce more free radicals during power synthesis, our antioxidant defenses also are becoming inefficient.
7) The Brazil nut is coupled with the digestive system
The benefits of Brazil nuts for Digestive system include an improvement of its functionality, facilitates peristalsis which is the drive to push the food, and improves absorption of nutrients, as well as a preventive effect against constipation and even cancer colon. The seed fibers are responsible for these activities.
- Avoid excessive consumption of seeds. For adults, it is recommended a daily intake of 55 micrograms of selenium, with a ceiling on the value of 400 micrograms. This means that eating just one nut per day is enough to meet the needs of the human body. Excess selenium is toxic to the body and can cause fatigue, hair loss, brittle nails, skin rashes, nausea and vomiting.
- Allergic to nuts may not consume them.
- Brazil nuts may have small amounts of radium, a radioactive element, which is captured by the extensive roots of the chestnut tree. Although the radio content of nuts may be higher than the concentrations of it in other foods, it is believed that much of it is not absorbed by the body.
- Due to the humidity conditions, drying and storage, Brazil nuts those produced in Brazil is subject to contamination with aflatoxins, carcinogens produced by some fungi of the genus Aspergillus. While in Brazil the maximum amount of aflatoxin allowed is 10 parts per billion in Europe tolerate up to 4 parts per billion (and depending on the country and type of aflatoxin limit is even lower). As a result, the European Union has restricted imports of Brazilian seeds. Studies indicate that the application of practices that optimize the production process, from the reduction of the storage time to processing, decrease the amount of aflatoxins in nuts. A researcher at Embrapa Daniela Bittencourt reports that because of Bolivians have invested more in the quality of the nuts, they exceeded our country in exports.
- The benefits of Brazil nuts are more evident if you consume the unsalted.