Brazil nut, also called Brazil nut, is a fruit of the oilseed family, as well as peanuts, almonds and walnuts, and has the following health benefits:
- Protect heart health by containing magnesium and good fats, such as omega-3;
- Prevent diseases such as cancer, being rich in selenium, vitamin E and flavonoids, substances that have high antioxidant power;
- Prevent atherosclerosis due to the presence of antioxidants;
- Prevent thrombosis by being rich in arginine and resveratrol, substances that facilitate blood circulation;
- Reduce high blood pressure by being rich in arginine, which relaxes blood vessels;
- Strengthen the immune system by containing selenium, an important nutrient to maintain the health of cells and prevent tumors.
To get its benefits, you should consume 1 horse-chestnut a day for at least 5 days a week, but you should not consume more than 10 nuts a day, since large amounts of this food can cause problems such as pain, weakness muscle and nail spots. See also the benefits of peanuts, which improves mood and protects the heart.
Nutrition information and how to use it
The following table shows the nutritional composition in 100 g of Brazil nuts.
| Amount per 100 g of Brazil nut | |||
| 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 should 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 on fruits, vitamins, salads, cereals and desserts.
Farofa's Recipe for Chestnut
Ingredients
- 2 tablespoons butter
- 2 tablespoons chopped onion
- 2 units of crushed garlic
- 59 g of crushed chestnuts
- 100 g of raw cassava flour
- Salt and black pepper to taste
Method of preparation
Sauté the onion and the garlic in the butter, and add the chestnut and the flour. Let it fry for about 5 minutes, season with salt and pepper and leave for another 5 minutes, always stirring all the ingredients. Turn off the heat and serve.
See also How to use Brazil nuts to lose weight.
