Brazil Nut Benefits and Contraindications Brazil nuts are technically seeds, not nuts, but their brown casings have led most people to call them nuts. They are produced by a South American tree that tends to grow in virgin rainforests, and are an extremely popular food source in many Latin American nations, as well as the rest of the world. Walnuts have a rich, creamy flavor that lends itself well to a variety of dishes as well as being tasty on its own.
The tree from which Brazil nuts come is known as Bertholletia excelsa by most botanists. Under good growing conditions, the tree can reach heights of 150 feet (45 meters), and it plays an important role in the ecology of the rainforest. The trees typically have straight, smooth trunks that open into a branching canopy, dropping their leaves during the dry season.
Many animals interact with Brazil’s trees, including the agouti, a type of South American rodent that eats the seeds and hides others for later consumption. Hidden Brazil nuts sometimes grow into trees of their own, perpetuating the cycle.
Trees are excellent illustrations of the complex web of interdependence that characterizes the tropical rainforest. When they flower, the trees produce complex, coiled flowers that most pollinators cannot penetrate. A species of bee likes flowers, but is only found in the presence of a particular orchid. Therefore, Brazil nuts will only be produced in the rainforest regions that have this orchid. In turn, the tree depends on animals such as the agouti to plant itself.
In nature, Brazil nuts develop inside a large capsule that closely resembles a coconut. If opened, the capsule reveals a number of three-sided nuts. Nuts have extremely hard shells, but if they can be cracked successfully, they produce seeds that are rich in protein and fat. Brazil nuts are considered a complete protein, making them an excellent addition to a vegetarian diet. Unfortunately, due to the high fat content of Brazil nuts, they can easily go rancid and must be kept in a cool, dry place and eaten quickly.
In addition to being marketed as nuts, Brazil nuts are also pressed to produce oil. The oil is rich, creamy and very flavorful. It can be used in kitchen projects and also has applications as a lubricant. Sometimes the oil can be hard to find, but the nuts themselves are generally available in most markets. Now, let’s see what is related to the Brazil nut, benefits and contraindications.
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Brazil nut nutritional value
Brazil Nut Benefits and Contraindications Just like all other types of nuts, Brazil nuts are also known for their great taste and health benefits. In addition to being one of the richest dietary sources of selenium, a vital mineral for human health, it contains significant amounts of magnesium, phosphorous, and thiamine, and is very rich in protein and dietary fiber. 28 g of Brazil nuts contain approximately 190 calories, of which 170 calories can be attributed to their fat content. Of the total fat, 5 g are saturated fat, 7 g are monounsaturated fat, and the remaining 7 g are polyunsaturated fat.
The protein content is approximately 4 g, while the fiber and sugar contents are 2 g and 1 g respectively. Again, 28 g of Brazil nuts contain approximately 190 mg of potassium, 4 g of carbohydrates, and 0 g of cholesterol, trans fat, and sodium.
Other than these, 28 g of Brazil nuts can provide about 20% Daily Value for Phosphorus, 8% Daily Value for Zinc, 25% Daily Value for Magnesium and Copper, 15% Daily Value for Manganese and 780% of the daily value for selenium. Also, Brazil nuts are a good source of vitamins like thiamine and vitamin E.
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benefits of brazil nuts
After taking a look at the nutritional value of these nuts, it is not that difficult to get a fair idea about the nutrition of Brazil nuts. Most of the benefits of Brazil nuts can be attributed to their high selenium content. Selenium is an important antioxidant that can protect from the damaging effects of free radicals. Free radicals are highly reactive particles that can oxidize and therefore damage cells and tissues in the body.
Selenium can neutralize such free radicals and, in the process, provide protection against a number of diseases, including heart disease. Selenium is also found to stimulate the immune system and promote glutathione synthesis, which plays an important role in minimizing free radical damage.
Another important fact about Brazil nut nutrition is that selenium is also necessary for the proper functioning of the thyroid gland. Apart from this, like other nuts, Brazil nuts can help with weight control. The high protein and fiber content of these nuts helps control hunger and therefore helps you lose weight. However, people trying to lose weight need to watch their total calorie intake; consuming Brazil nuts alone cannot guarantee prevention of weight gain.
Brazil nuts are a very rich source of omega-6 fatty acids that may reduce the risk of cardiovascular disease. Similarly, the monounsaturated and polyunsaturated fats in Brazil nuts lower the cholesterol level and thus reduce the risk of heart attacks and strokes.
The benefits of these healthy fats often seem to outweigh the effects of the small amount of saturated fat found in nuts. Brazil nuts may be beneficial in a very rare inherited disorder known as Acrodermatitis enteropathica. In this disorder, the body is unable to absorb a sufficient amount of zinc from the diet leading to zinc deficiency. Brazil nuts contain a high level of zinc and can therefore be helpful for anyone who is zinc deficient.
Considering all the nutritional facts of Brazil nuts, we can conclude that including some of them in our daily diet can improve overall health and well-being. However, excessive consumption should be avoided as it contains a very high level of selenium.
The presence of more than the required amount of selenium in the body can cause fatigue, irritability, and upset stomach. Therefore, it is essential to maintain moderation in case of any food or dietary supplement. Also, it is better to use unsalted or lightly salted nuts, since salted nuts mean high sodium level, which in turn is associated with hypertension.
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brazil nut side effects
It is a well known fact that dried fruits could make you fat if eaten too much. Therefore, there are certain factors that need to be considered before consuming Brazil nuts in large quantities, as research has shown, there are certain side effects of these nuts.
Our body requires very little selenium. The Institute of Medicine of the National Academy of Sciences recommends an upper limit of 45 mcg of selenium for children and 400 mcg for adults daily. An overdose of selenium can be toxic and can cause brittle white nails, hair loss, fatigue, rash, irritability, and upset stomach.
Brazil nuts have been found to contain high amounts of aflatoxins, which are carcinogenic, therefore the European Union has placed strict import restrictions on Brazil nuts.
Small amounts of radioactive radium are also found in Brazil nuts due to their vast root system. It is a thousand times more than that found in other foods, but it is not believed to be absorbed by the body.
To start eating nuts in a healthy way, it’s a good idea to combine small amounts of various types of nuts and dried fruits while eating. For example, instead of having a handful of Brazil nuts on Monday, a handful of walnuts on Tuesday, and a handful of almonds on Wednesday, you could have 2 of each of the above daily or 4 times a week. It may be a good option to look for organic Brazil nuts, as they are naturally produced and less processed.
People allergic to nuts should refrain from consuming them. The relatively high percentage of polyunsaturated fat in these nuts (34 percent) makes shelled ones go rancid quickly. Therefore, it is better to store them in the refrigerator. Nuts roasted in oil and salted nuts are high in calories and should be avoided. To get the maximum benefits of consuming Brazil nuts, it is good to consume them without salt. Shelled Brazil nuts in their basic natural form are safer and healthier. You can also use chopped Brazil nuts in cookies, cakes, and other desserts. This is the brazil nut benefits and contraindications.
If you have any questions related to the Brazil nut benefits and contraindications, you can ask them in the comments section that is just below this article.
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Reference:
https://www.ncbi.nlm.nih.gov/pubmed/28888463
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