How to Enjoy the Many Benefits of Brazil Nuts
Brazil nuts aren’t your typical kind of nut They’re actually seeds from a large fruit tree native to South America.
And they offer many health benefits that you don’t get from other kinds of nuts, including impressive nutritional value and the ability to reduce the risk of heart disease and cancer.
Here are some tips on how to enjoy the many benefits of Brazil nuts if you’re thinking about including them in your diet.
Why you should eat more brazil nuts
Brazil nuts are an excellent source of selenium, a mineral that is essential for good health. Selenium is known for its anti-inflammatory properties and has been shown to help protect against some chronic diseases.
Brazil nuts also contain heart-healthy fats, protein, and fiber. They are a good source of magnesium, copper, and manganese.
Plus, they're delicious! So what are you waiting for? Start enjoying the many benefits of Brazil nuts today! It's easy - just buy them in bulk or purchase them in individual servings at your local grocery store.
You can add these healthy little snacks to your yogurt parfait or oatmeal breakfast bowl.
They make a great addition to any trail mix too! With so many options, it's no wonder why these nuts have gained popularity as one of the most sought after sources of nutrients on the planet.
While eating brazil nuts may not be everyone's idea of a tasty snack, we hope this blog post has opened up your eyes to their amazing qualities.
If you're still hesitant about incorporating them into your diet, try taking our quiz below to see if eating more brazil nuts is right for you:
Nutritional facts about brazil nuts
Brazil nuts are an excellent source of selenium. In fact, just one nut contains more than 700% of the daily recommended value! They're also a good source of magnesium, phosphorus, copper.
And manganese. Brazil nuts are known for their heart-healthy fats, which can help lower cholesterol levels and reduce the risk of heart disease.
Additionally, these nuts may help improve cognitive function and protect against Alzheimer's disease.
One study found that brazil nuts have a high concentration of flavonoids, antioxidants that combat inflammation and cell damage.
These tasty treats are also packed with protein and fiber—a single serving provides about 11 grams of protein and 8 grams of fiber! If you want to add some extra nutrients into your diet.
adding brazil nuts is a great way to do it. You can sprinkle them on salads or enjoy them as a mid-afternoon snack.
Try mixing them in granola or topping off yogurt with chopped nuts for a delicious and healthy treat.
Make sure you store them properly so they stay fresh until they’re ready to be enjoyed again. Place them in airtight containers away from moisture, heat, and light to prevent spoilage.
Use within six months for optimal flavor and nutrition. Their higher fat content makes them perfect for vegan cooking too.
Add some crushed brazil nuts to roasted vegetables or spaghetti squash, or use it in place of meat in vegetarian chili.
A little goes a long way when baking with this ingredient; adding two tablespoons will add a ton of flavor without too much oil.
For a nutrient-rich dessert, try making raw chocolate cookies with half cup each honey and coconut oil and two tablespoons crushed brazil nuts added before putting them in the fridge to set up for 30 minutes.
And if you need an afternoon pick-me-up, whip up a quickie smoothie with milk (or almond milk), banana, and brazil nuts. It tastes like ice cream!
Health benefits of brazil nuts
Brazil nuts are an excellent source of selenium, a mineral that is essential for good health. Selenium is known for its anti-inflammatory properties and its ability to boost the immune system.
Additionally, brazil nuts contain high levels of magnesium, which can help to improve heart health and reduce the risk of stroke. Brazil nuts are also a good source of fiber, protein, and healthy fats.
All of these nutrients work together to keep your body functioning at its best. You may be wondering how you can enjoy the many benefits of brazil nuts while still maintaining a healthy diet.
One easy way to incorporate more brazil nuts into your diet is by adding them to salads or sandwiches as a topping or in place of bread crumbs when making meatballs or stuffing.
You could also experiment with incorporating them into soups and stews, stir fries, and pesto sauces.
For dessert you could try baking cookies with chopped up brazil nuts instead of chocolate chips or sprinkling some on top of fruit salad or oatmeal before it cools down.
Whatever recipe you choose, be sure to include plenty of other nutritious ingredients as well so that you can enjoy all the wonderful benefits that brazil nuts have to offer!
If you want to increase your intake of brazil nuts but are worried about their fat content, then don’t worry; they actually come packed with mono-unsaturated fatty acids.
These healthy fats play a vital role in several bodily functions such as brain development and function. They can even lower LDL cholesterol levels, which lowers our risk of heart disease.
Brazil nuts are also a great food source for those looking to build muscle mass because they provide us with branched chain amino acids (BCAAs) that support muscle tissue repair following workouts and physical .
How to buy and store brazil nuts
You can find brazil nuts at most grocery stores, either in the bulk section or with other nuts and seeds. When selecting them, look for ones that are plump and uniform in size.
Avoid any that are cracked, broken, or have mold on them. Store brazil nuts in a cool, dry place like your pantry. If you're not going to use them right away, you can also store them in the fridge or freezer.
To freeze, spread the nuts out on a baking sheet and put them in the freezer for 2 hours. Put then into an airtight container or ziplock bag before putting them back into the freezer.
Frozen brazil nuts will keep up to 12 months. To thaw, simply take them out of the freezer and allow them to sit at room temperature for about 30 minutes.
Make sure they are stored tightly sealed so they don't go bad once thawed. Now it's time to enjoy all of the health benefts that brazil nuts offer.
One ounce (or 28 grams) provides 164 calories, 14 grams fat (mostly unsaturated), 11 grams protein, 6 grams carbohydrate (5% sugar), 3 grams dietary fiber and 7% iron.
They are high in calcium, magnesium, phosphorus and potassium as well as being rich in vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin) as well as folate.
Eating brazil nuts is good for heart health because they are a great source of monounsaturated fats, which can lower LDL cholesterol levels while raising HDL cholesterol levels.
They contain essential fatty acids that help reduce inflammation. In addition, eating them has been linked to lowering blood pressure and stabilizing blood sugar levels; however further research is needed in this area.
They also provide over twice the daily value of selenium - one of only three antioxidant minerals found naturally in food. Selenium is important for immune function, reproduction, thyroid function and DNA synthesis.
It also helps protect against mercury toxicity by converting it to its less toxic form. Brazil nuts are a fantastic source of zinc - containing nearly 20% of your daily value per ounce (28 grams).
Zinc supports growth and development during pregnancy and childhood, healing from wounds as well as fighting off illness due to its antiviral properties.
It also helps maintain brain function, reproductive health and even skin integrity! The last benefit to note, is that brazil nuts are a great source of selenium.
This mineral has several functions: 1) it promotes normal thyroid activity, 2) boosts fertility, 3) reduces the risk of diabetes and 4) protects cells from free radical damage.
Like many foods, brazil nuts are very calorie dense and should be eaten in moderation. With the many benefits they provide, brazil nuts are a perfect food to eat as part of a healthy diet.
They can be added to a smoothie, mixed in to granola or sprinkled on top of yogurt. They also make a wonderful snack if you need something quick and healthy.
