Benefits of Brazilian Nut for Women
The Brazil nut, or Chestnut from Para, is a kernel of the Berthollet tree native to South America. Their flesh is easily separated from the core, and the shell is divided into halves. The annual production of the fruit reaches 80 thousand tons, and there are legends about the beneficial properties of the nut. Meanwhile, the beneficial effects of the product have long been proven by scientists.
From the article you will learn about the chemical composition, energy value, benefits and dangers of Brazil nuts for women.
The content of the article
Chemical composition and calorie content
According to biological classification, the Brazilian nut is not a nut at all. These are the seeds of Bertolethia growing on the South American continent. The native land of the plant is Venezuela, Guiana, Brazil, eastern Colombia, Bolivia and Peru.
The trees grow in large forests near the Amazon and Rio Negro rivers. The fruits are harvested exclusively from wild trees. The seeds are hidden in peculiar boxes with lids.
The structure of the fruit is clearly visible in the photo of the Brazil nut.
The nuts have an earthy flavor and a light floral aroma. The energy value of the product is high, for which it was nicknamed "vegetable meat".
The table shows the chemical composition of 100 g of the product:
| Compound | Content | Norm |
| Vitamin B1 | 0.617 mg | 1.5 mg |
| Vitamin B2 | 0.035 mg | 1.8 mg |
| Vitamin B4 | 28.8 mg | 500 mg |
| Vitamin B5 | 0.184 mg | 5 mg |
| Vitamin B6 | 0.101 mg | 2 mg |
| Vitamin B9 | 22 mcg | 400 mcg |
| Vitamin C | 0.7 mg | 90 mg |
| Vitamin E | 5.65 mg | 15 mg |
| Vitamin PP | 0.295 mg | 20 mg |
| Potassium | 659 mg | 2500 mg |
| Calcium | 160 mg | 1000 mg |
| Magnesium | 376 mg | 400 mg |
| Sodium | 3 mg | 1300 mg |
| Sulfur | 143.2 mg | 1000 mg |
| Phosphorus | 725 mg | 800 mg |
| Iron | 2.43 mg | 18 mg |
| Manganese | 1.223 mg | 2 mg |
| Copper | 1743 μg | 1000 mcg |
| Selenium | 1917 mcg | 55 mcg |
| Zinc | 4.06 mg | 12 mg |
| Saturated fatty acids | 16.134 g | 18,7 g |
| Polyunsaturated fatty acids | 24.399 g | 11.2-20.6 g |
| Omega-3 | 0.018 g | 0.9-3.7 g |
| Omega-6 | 23.877 g | 4.7-16.8 g |
Nutritional value of 100 g of nuts:
- calorie content - 659 kcal;
- proteins - 14.32 g;
- fats - 67.1 g;
- carbohydrates - 4.24 g;
- fiber - 7.5 g;
- water - 3.42 g;
- ash - 3.43 g.
Only two nuts, 5 g per day, cover the daily requirement of selenium. The optimal daily portion is 30 g (or six nuts).
Interesting! The powerful root system of the tree "pulls" selenium out of the soil and synthesizes an antioxidant element.
The product contains minerals in organic form, so the body absorbs them 100%.
Useful properties for women
Brazil nut is recommended for women who have problems conceiving and bearing a child. Berthollet's tree fruits normalize hormones and prolong childbearing age.
Brazil nuts help:
- preserve youthfulness, attractiveness and quality of the skin;
- replenish reserves of minerals and vitamins, strengthen hair and nails;
- reduce the level of "bad" cholesterol;
- prevent early cell aging;
- reduce excess weight.
The retail price of 1 kg of nuts ranges from 600 to 900 rubles. depending on the supplier.
General benefit
Brazil nut regulates heart function, reduces the risk of heart attack, stroke and atherosclerosis due to its high content of unsaturated fatty acids. The antioxidant properties of Chestnut from Steam minimize the risk of developing Alzheimer's and Parkinson's disease, thrombophlebitis and anemia.
The fruits are recommended to be added to the menu for professional athletes and people weakened by illness or hard work.
Vitamins C and E have a beneficial effect on the skin, keep it youthful. Selenium maintains elasticity and healthy color of the skin, stops premature aging, which is important for women over 40.
Reference! Selenium enhances the effects of glutathione, a powerful antioxidant. It weakens free radicals and protects cells from oxidative stress.
Brazil nuts contain 35% DV zinc. The nutrient actively fights acne and accelerates the healing of acne. For prevention, the skin is lubricated with walnut oil or 3-4 kernels are consumed per day.
High energy value and a large amount of fiber (up to 29% of the daily value) can reduce the amount of food consumed, saturate the body for a long time. High calorie content imposes some restrictions on those who are trying to lose weight. In this case, the main thing is moderation and adherence to the daily calorie intake. A serving of nuts (30 g) has a value of 197 kcal and is a good snack.
Coarse dietary fiber improves the functioning of the digestive system, enhances intestinal contractility and helps the body absorb maximum nutrients. Brazil nut reduces flatulence, prevents the risk of stomach ulcers, constipation, cramps and colon cancer.
Selenium is responsible not only for an attractive appearance, but also for the thyroid gland and hormonal levels. The trace element regulates the endocrine system, which has a positive effect on metabolism and improves overall health.
Brazil nuts are considered a powerful immune stimulant: vitamin C and zinc activate the synthesis of antioxidants and white blood cells.
Berthollett fruit is an excellent animal protein substitute for vegetarians and dieters. Deficiency of this "building material" leads to muscle weakness, swelling, deterioration in the quality of hair and skin, decreased immunity, causes constant hunger, apathy. The recommended protein intake is 1–1.5 g per kg of body weight.
Brazil nut is useful for people who have had severe infectious diseases, surgery and bone fractures. In combination with ascorbic acid, fruits have a positive effect on the musculoskeletal tissue, accelerate its regeneration, strengthen small and large blood vessels.
Reference! Bertoletiya lives for about 500 years. It is one of the tallest plants on the planet, with a diameter of 2 m and a height of 50 m.
During pregnancy and lactation
Pregnancy and breastfeeding do not impose restrictions on the consumption of chestnuts from Par, but it is important to be moderate in quantity. During lactation, the baby's reaction is monitored, and the product is introduced into the diet gradually, starting with 1 fetus.
If a child develops an allergic reaction, the product should be discontinued.
Contraindications and possible harm
The benefits and harms of Brazil nuts are interrelated. They have a pleasant taste - sometimes it is difficult to resist not to eat more than the norm... A portion of 100 g will replace half of the daily calorie content, and excessive consumption threatens to gain extra pounds. People with low physical activity are recommended to eat no more than 6 nuts a day. This is enough to provide the body with valuable nutrients.
Doctors advise hypertensive patients to be cautious about nuts: excess fat increases blood pressure and worsens the general condition.
Direct contraindications to the use of the product are individual intolerance and allergies.
100 g of Brazil nuts contains 7 daily requirements of selenium. Its excess causes general intoxication of the body, a feeling of fullness in the solar plexus region, nausea and heartburn.
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Conclusion
Nourishing, tasty and healthy Brazil nut relieves hunger for a long time, replenishes reserves of vitamins and minerals, maintains beauty, youth and preserves women's health.
Only 5-6 nuts a day normalize hormones, accelerate metabolic processes in the body, reduce the risk of oncology and support the work of the cardiovascular system.