Brazil nuts are rich in protein, healthy fats, omega-3 fatty acid, B vitamins, vitamin E, minerals such as magnesium, selenium, phosphorus, iron, zinc. Provide a beneficial effect on the nervous system, therefore, they are recommended for rehab treatments, during nervous exhaustion, mental weakness and poor concentration. They have positive effects not only on the memory but also the skin and hair.
Brazil nuts full of protein, B and E vitamins, minerals and omega fatty acids
Brazil nuts are a rich source of protein and they come from South America. They contain more than 66% of fat, vitamin B1 (1 mg to 100 g - more than in meat, milk or eggs), B6, B3, vitamin E, iron, magnesium, potassium, selenium, phosphorus and zinc. In the ratio of 100 grams, these nuts present the largest natural source of magnesium, 376mg per 100g.
Brazil nuts are recommended especially during nervous exhaustion and mental weakness, memory lapses, poor concentration etc. Those who are trying to quit smoking should consume brasilian nuts due to high content of vitamin B1 and its beneficial effects on the nervous system. (Only wheat germ, brewer's yeast, sunflower seeds and pine nuts contain more B1 vitamin.) They help during various rehab treatments, depression, irritability, poor concentration. Positive effect on skin hair and memory is due to its high content of omega fatty acids.
Brasilian nuts and their active substances
They contain protein, carbohydrates, fiber, fat, water, iron, calcium, sodium, phosphorus, potassium, magnesium, zinc, copper, manganese, selenium, omega 3, omega 6 acids, A, B, C, E vitamins, betaine, choline , folic acid, pantothenic acid and linoleic acid
Their effects
- contain magnesium, which is beneficial to the muscles (including heart), nervous system, and also some metabolic functions
- contain phosphorus, which is important for bones and teeth
- contain copper, which positively affects thyroid function and tissue protection
- contain vitamin E, which is good for mature skin
- supports hair growth and affects nail quality
- contain potassium, which is needed by all cells
- proper functioning of tissues and organs
- contain proteins consisting of 18 amino acids that are very important for every person, especially for athletes
- contain selenium that can provide support and ease joint pain
Brasilian nuts and their benefits
- support immunity
- protect cells from radicals
- great prevention of cancer
- support digestion
- improve emptying
- cleanse the digestive tract
- support bile secretion
- speed up metabolism
- support liver functions
- cardiovascular disease prevention
- reduce high blood cholesterol
- reinforce and make vessel feasible
- prevent osteoporosis
- calm the nervous system
- improve brain function and memory
How much should you eat?
The recommended daily dose of Brazil nuts in weight loss is not more than 10-15 grams, 2-3 times a week, added to the variety of dishes or as a snack. The recommended daily dose of Brazil nuts for weight maintanance and as a prevention of various diseases is 25 g 3-times a week.
Table of nutrition values
| Nutrition Facts | per 100 g |
|---|---|
| Energy value | 2742,4 kJ / 655 kcal |
| Protein | 14 g |
| Carbohydrates | 12 g |
| of which sugars | 2,3 g |
| Fiber | 8 g |
| Fats | 66 g |
| of which saturates | 15 g |
| Minerals | per 100 g |
|---|---|
| Iron | 2,8 mg |
| Calcium | 167 mg |
| Magnesium | 390 mg |
| Phosphorus | 710 mg |
| Potassium | 654 mg |
| Sodium | 3,2 mg |
| Zinc | 4,35 mg |
| Manganese | 1,36 mg |
| Copper | 1,9 mg |
| Selenium | 1900 ug |
| Omega 3 fatty acid | 19,5 mg |
| Omega 6 acid | 20500 mg |
| Vitamins | per 100 g |
|---|---|
| Vitamin A | 1,5 IU |
| Vitamin B1 | 1 mg |
| Vitamin B2 | 0,15 mg |
| Vitamin B3 | 0,9 mg |
| Vitamin B6 | 0,3 mg |
| Vitamin C | 0,85 mg |
| Choline | 30 mg |
| Betaine | 0,35 mg |
| Vitamin E | 4,9 mg |
| pantothenic acid | 0,3 mg |
| folic acid | 26 ug |
| linoleic acid | 28000 mg |
Brazil nuts - GymBeam
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