Brazil nuts: Everything you need to know about this nutritious nut

1. Origin and cultivation of Brazil nuts

Para nuts come from a tree Bertholletia high, which grows to a height of up to 50 meters. These trees are extremely long-lived, some of them live up to 500 years. Para nuts grow in pods that can weigh up to 2 kilograms and contain up to 24 hard seeds. Harvesting para nuts is difficult because the fruits are difficult to open and this requires considerable effort.

Brazil nuts are grown in regions such as Amazon, Orinoko a Black River, where they provide an important microclimate for local ecosystems.

2. Nutritional value of steam nuts

Brazil nuts are rich in healthy fats, proteins, minerals a vitamins. The main nutritional components include:

• Selenium: Brazil nuts are known for their high content of selenium, which is a powerful antioxidant and a key nutrient for proper immune system and thyroid function. A single nut can contain more than 90 micrograms of selenium, which is more than 160% of the recommended daily dose.
  
  
• Healthy fats: They contain monounsaturated a polyunsaturated fatty acids, which support heart health by lowering bad cholesterol (LDL) and increasing good cholesterol (HDL).
  
  
• Proteins: Brazil nuts are a good source of protein, which is essential for tissue and muscle repair.
  
  
• Vitamins and minerals: In addition to selenium, Brazil nuts contain vitamin E (antioxidant), magnesium (to support muscle and nerve function), phosphorus (for healthy bones) a zinc (on the immune system).
  
  

Nutritional information per 100 g:

• Energy: 656 kcal
  
  
• Fats: 66 g (of which 25 g monounsaturated and 21 g polyunsaturated fatty acids)
  
  
• Carbohydrates: 12 g (from that 2 g of sugar)
  
  
• Proteins: 14 g
  
  
• Fiber: 6 g
  
  
  

3. Health benefits of steam nuts

3.1. Support of the immune system

High content selenium in Brazil nuts increases the production of white blood cells that help fight infections. Antioxidants present in Brazil nuts protect cells from free radical damage, which contributes to a better immune response.

3.2. Thyroid health

Selenium is essential for the proper functioning of the thyroid gland, as it is part of the enzymes that regulate the production of hormones. Its lack can lead to problems such as hypothyroidism.

3.3. Antioxidant properties

Vitamin E and selenium are powerful antioxidants that protect the body from oxidative stress and cell damage caused by free radicals. These properties can contribute to the prevention of chronic diseases such as heart diseases or cancer.

3.4. Support for heart health

The healthy fats in Brazil nuts, such as monounsaturated and polyunsaturated fats, help regulate blood cholesterol levels. In addition magnesium a potassium they support heart health and regulate blood pressure.

3.5. Mood improvement

Some studies suggest that sufficient income selenium it can have a positive effect on mood and can be useful in treatment depression a anxiety.

4. How to consume para nuts?

Brazil nuts are an excellent dietary supplement, but due to their high energy value, it is important to consume them in moderation. The recommended amount is 1-2 nuts per day. You can eat them alone, add them to morning porridges, yogurts, smoothies or include them in various baked desserts.

Here are some ideas on how to use them:

• I snack: Brazil nuts are an ideal snack on the go or between main meals.
  
  
• Do smoothies: Add Brazil nuts to your favorite smoothie for a boost of protein and healthy fats.
  
  
• Baking: Chopped Brazil nuts are great for baked goods such as cookies or cakes.
  
  
• In salads: Add chopped nuts to salads for extra crunch and nutritional value.
  
  
  

5. How to properly store Brazil nuts?

Brazil nuts are high in fat, which means they can turn bitter quickly. To preserve their freshness, it is best to store them in an airtight container in a cool, dark place, ideally in refrigerator or freezer.

6. Why are Brazil nuts so expensive?

Brazil nuts are difficult to grow. For production 1 kg of nuts approx. are needed 5,000 liters of water, which makes their production very expensive. In addition, the process of harvesting and processing nuts is time-consuming, which contributes to their higher price.

Brazil nuts are truly nutritious and offer a wide range of health benefits. They contain a large amount selenium, vitamin E and healthy fats that support heart health, immunity and improve mood. You can use them as a snack, add them to smoothies, baking or salads. Storing them in the refrigerator or freezer will ensure their long-term freshness.