Brazil nuts, also called Brazil nuts, are a fruit of the oilseed family, as are peanuts, almonds and walnuts, and have the following health benefits:
- Protect heart health, as it contains magnesium and good fats, such as omega-3; Prevent diseases such as cancer, as it is rich in selenium, vitamin E and flavonoids, substances that have a high antioxidant power; Prevent atherosclerosis due to the presence of antioxidants; Prevent thrombosis, as it is rich in arginine and resveratrol, substances that facilitate blood circulation; Reduce high blood pressure, as it is rich in arginine, which relaxes blood vessels; Strengthen the immune system, as it contains selenium, an important nutrient for maintaining cell health and preventing tumors.
To obtain its benefits, you should consume 1 Brazil nut per day for at least 5 days a week, but you should not consume more than 10 Brazil nuts per day, as large amounts of this food can cause problems such as pain, weakness muscle and nail stains. See also the benefits of peanuts, which improves mood and protects the heart.
Nutritional information and how to use
The following table shows the nutritional composition in 100 g of Brazil nuts.
| Quantity per 100 g of Brazil nuts | |||
| Energy: 643 kcal | |||
| Proteins | 14.5 g |
Calcium |
146 mg |
| Fats | 63.5 g | Magnesium | 365 mg |
| Carbohydrate | 15.1 g | Phosphor | 853 mg |
| Fibers | 7.9 g | Arginine | 2 g |
|
Omega 3 |
24.9 g | Zinc | 4.2 mg |
| Selenium | 1083 mcg |
Vitamin E |
17 mg |
The chestnut must be stored in a cool place and protected from light so as not to lose its properties, and can be eaten raw or added chopped into fruits, vitamins, salads, cereals and desserts.
Brazil Nut Farofa recipe
Ingredients
- 2 tablespoons of butter2 tablespoons of chopped onion2 units of crushed garlic59 g of crushed chestnuts100 g of raw cassava flourSalt and black pepper to taste
Method of preparation
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.
See also How to use Brazil nuts to lose weight.
