Studies have looked at this Amazonian nut as a potential substitute for selenium supplements because it is one of the foods that are highest in selenium. In addition to selenium, Brazil nuts contain significant amounts of copper, zinc, and magnesium. The nutritional makeup of nuts, which is also distinguished by a sufficient fatty acid profile and a high quantity of protein and bioactive substances, has several positive health effects. In this review, we look at the nutritional profile of Brazil nuts, contrast it with other nuts, and discuss the importance of any pollutants or metal toxins found in this nut for human health. Additionally, we summarize other studies that have been published in the literature and show promising results, including changes in the lipid profile of serum, boosted antioxidant defenses, and enhanced anti-inflammatory responses. Different illnesses, including cancer, renal failure, dyslipidemia, and cognitive impairment, have been used to evaluate these effects.
Brazil Nuts Nutritional Profile
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Macronutrients: The high fat and protein composition of nuts as a whole add to their high energy density. However, the high levels of satiety caused by the macronutrient composition mean that eating nuts is not linked to a rise in body weight. Brazil nuts are lower in carbohydrates than other nuts, with 2928 kJ (700 kcal) per 100 grams. Brazil nuts have a similar amount of fibre as walnuts (7.7 g per 100 g, against 7.2 g), but less than almonds (11.5 g per 100 g) and pistachios (13.1 g per 100 g). Polymerized polyphenols and polysaccharides, two non-bio-accessible components of nuts, are thought to have prebiotic properties. Characterization of these chemicals in Brazil nuts must yet be done, though. In comparison to cashews, almonds, and peanuts, Brazil nuts have a lower protein content and a greater protein-to-fat ratio (1:4). Brazil nuts have a ratio that is comparable to walnuts and lower than that of macadamias (1:8), which have the least amount of protein. American Journal of Epidemiology: Intake of protein from plant foods including nuts, legumes, and grains was linked to a lower incidence of metabolic syndrome and type 2 diabetes, which is consistent with the benefits of nut consumption for one's health.
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Micronutrients: Nuts contain a variety of trace elements in substantial numbers, and as a result, they have positive health effects and may help avoid nutritional deficiencies. In comparison to other nuts, Brazil nuts have greater quantities of magnesium, copper, and zinc, similar to cashews, but less iron (2.5 mg/100 g). These micronutrient concentrations may change depending on the weather and soil conditions, such as fertilization, which affects the plant's ability to absorb nutrients. Nut consumption has been linked in studies to increased diet quality and more adequate nutrient intake. Consumers of tree nuts consume more calcium, iron, magnesium, zinc, vitamins A and C, folate, and other beneficial nutrients. Dietary pattern modelling used to evaluate the nutritional impact of substituting solid snacks with tree nuts indicated that doing so reduces empty calories, encourages consumption of more advantageous fats, and boosts magnesium intake by over 30%.
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Bioactive Compounds: In terms of phytochemicals, nuts are a good dietary source of phenolics, flavonoids, tocopherol, and phytosterols. These bioactive substances have been linked to positive impacts on human health and are connected to antioxidant capability. The most abundant type of bioactive components in Brazil nuts are phenolic compounds, which can be found in free, esterified, or bound forms. There is currently a dearth of information on the phenolic content of Brazil nuts, and the research that is available has not been able to determine where these nuts come from. Due to the absence of data, it is impossible to compare nuts from various regions, which limits our understanding of how the environment affects the polyphenol content of Brazil nuts. Almonds and Brazil nuts have the greatest levels of polyphenols when compared to other nuts. Similar to other nuts, roasting increases the concentration of phenolic chemicals.
By contrasting samples of the whole nut, the kernel, and the brown skin of Brazil nuts, Phenolic compounds and antioxidant activity of Brazil nuts - ScienceDirect assessed the phenolic compounds and the antioxidant activity of the nuts. Gallic acid, ellagic acid, vanillic acid, protocatechuic acid, and catechin were the major substances recognized as free and bound phenolics. Comparing the brown skin to the whole nut and the kernel, the brown skin had a greater concentration of these phenolics. In soluble and bound phenolic extracts, the antioxidant activity of Brazil nuts was assessed; more activity was seen in the soluble portion of the nut and brown skin.
Potential Advantages of Brazil Nuts for Health
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Anti-inflammatory and antioxidant effects: Brazil nuts' antioxidant and anti-inflammatory properties may be attributed to their selenium content, which stimulates the production of antioxidant selenoproteins, as well as to phytochemicals that have antioxidant and anti-inflammatory properties. This finding is consistent with other studies that found these effects following treatment with other nuts.
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Reduction of the risk factors for cardiovascular disease: A single intake of either 20 g or 50 g by healthy adults boosted HDL-c and decreased LDL-c over a period of 24 hours to 30 days following consumption, according to research. Another study done on obese people showed that eating Brazil nuts improved plasma lipids and reduced atherogenic risk as indicated by the Castelli index.
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Anti-cancer effects: Six nuts (48 g of selenium) consumed daily for six weeks enhanced plasma selenium levels and elevated rectal mRNA SePP expression. Additionally, it led to a reduction in the expression of the -catenin gene in the rectal region, which is a component of the signaling pathway linked to carcinogenesis.
Enjoy a snack of Brazil nuts
Look into eating Brazil nuts directly from the shell rather than baking or frying them first if you're searching for a quick and inexpensive method to enjoy them as a snack. This approach is not only more cost-effective overall because no additional expenses are incurred in making these delectable delicacies from scratch, but it is also healthier for you.
Brazil nuts come in two varieties in our online store: Raw Brazil nuts and Belgian Chocolate Brazil Nuts. You can also choose Deluxe Mixed Raw Nuts, a nut mixture that includes both types of nuts.
Conclusions
Brazil nuts are especially important since they contain a lot of selenium, but they also have other nutritional advantages. This nut from the Amazon region has a high concentration of proteins, fibres, and bioactive substances, including phenolic compounds, sterols, and tocopherols, as well as a healthy fatty acid composition. This nut has been linked to health advantages such as the modification of antioxidant and anti-inflammatory systems and a decrease in risk for chronic illness.
