Brazil nuts are among the lesser-known nuts in the world, as well as in our country. This is mainly due to the fact that Brazil nuts have less use in the kitchen and are very often replaced with cashews or pecans.
However, on the other hand, it should be noted that Brazil nuts are very healthy and have very positive effects. They contain a high amount of omega 3 fatty acids and especially a high amount of selenium. And this also makes them one of the healthiest nuts we know.
What are Brazil nuts and where do they come from?
Brazil nuts, also known as Brazil nuts, grow on nut trees in South America. The Brazil nut tree can grow up to 50 meters tall and is one of the longest-living trees of all. According to some surveys, it lives an average of 500 years, and some data even speak of trees that have lived up to 1,000 years.
Brazil nuts ripen inside a coconut. Such a nut can weigh up to 2 kg and contains approximately 12-20 nuts.
The largest producers of Brazil nuts in the world are Brazil, Bolivia and Peru.
And it is in these countries that growing Brazil nuts is very difficult. Growers are sometimes forced into long and difficult work and their earnings are quite poor. In addition, it takes about 5,000 liters of water to grow 1 kg of Brazil nuts, which is starting to be a big problem in today's ecological conditions.
What do Brazil nuts contain?
Nutritional information per 100 g:
Energy 2,743 kJ / 656 kcal
Fats 66 g
of which saturated fatty acids 15 g
of which monounsaturated fatty acids 25 g
of which polyunsaturated fatty acids 21 g
Carbohydrates 12 g
of which sugars 2 g
Fiber 6 g
Protein 14 g
Salt 0 g
In addition, Brazil nuts also contain phosphorus, magnesium, manganese, zinc, calcium, iron, potassium, sodium, and vitamin E.
Last but not least, Brazil nuts also contain high amounts of selenium, a mineral and antioxidant that is needed daily to support a healthy immune system.
Brazil nuts and their health effects.
Brazil nuts are rich in healthy fats, including omega 3 fatty acids, which help reduce negative cholesterol and thus contribute to the proper functioning of the cardiovascular system .
Brazil nuts contain a polyphenol known as ellagic acid, which has both antioxidant and anti-inflammatory properties and may have neuroprotective and antidepressant effects on the brain.
Selenium, which Brazil nuts contain, is a key nutrient needed to support healthy thyroid function. Some studies show that eating Brazil nuts may improve thyroid hormone levels in those who are deficient. While there has been little research on the direct effects of Brazil nuts on specific thyroid conditions, such as Hashimoto's thyroiditis and Graves' disease, some evidence has shown improvements in mood and immune function after selenium supplementation.
On the other hand, low selenium levels are associated with several mood-related disorders, including anxiety and depression.
And if you want to avoid such problems, it's enough to eat 1-2 Brazil nuts a day.
