Seeds and Cereals

Health Benefits of Brazil Nut

The Chestnut of Pará , which is also known as Brazil nuts, consists of a seed which belongs to the same group of oil. In addition to containing fats and minerals, it has a high nutritional value.


The tree is typical of the Amazon forest and can reach up to 60 meters in height. The seeds can be consumed in different ways: fresh, roasted or as part of any recipe, whether sweet or salty.


Although Brazil nuts have a high nutritional value, they also provide calories. Each 100 g of Brazil nuts contain around 650 calories. The seeds have a high content of fat, however, much of it is beneficial to the body.

Brazil nuts contain a significant amount of selenium and act in the prevention and treatment of some diseases. It is important to mention that, from the seeds, there is the possibility of extracting oil, which can be used in the production of paints and cosmetics.

In addition, seeds contain significant amounts of magnesium, manganese, B vitamins, zinc and fiber.


Please note the health and fitness benefits below:

  1. Helps in the weight loss process

The inclusion of nuts in the diet can be very significant in the weight loss process. The presence of fiber and protein provides a feeling of satiety. In addition, the unsaturated fats in the seed also provide this feeling. Therefore, food consumption will be lower.

It should be noted that the selenium present in the chestnut also protects a gland called the thyroid and also helps to prevent a hormonal imbalance, which leads to weight gain.

  1. protect the heart

Brazil nuts have fatty acids, which help to increase levels of good cholesterol and lower LDL cholesterol. Although it is fatty, it has a significant portion of saturated fats.

Recently, a survey was conducted with overweight young people and it was found that the ingestion of fifteen to twenty-five grams of Brazil nuts considerably reduces the levels of total cholesterol and LDL.

  1. Helps in the muscle hypertrophy process

It is essential to eat foods that are sources of protein for muscle growth. Considering the daily amount of protein recommended for a man in adulthood, the seeds help a lot in the muscle growth process.

It is important to add that selenium and fat from Brazil nuts are essential for the synthesis of testosterone, the hormone that promotes muscle mass gain.

  1. Strengths bone health

One of the great benefits of Brazil nuts is the reflex in the bones. Minerals such as magnesium and phosphorus can be found in significant amounts in these seeds. To better illustrate, magnesium is essential for the fixation of calcium in bones, as well as in dental health.

  1. Helps preserve brain health

Recently, a research was done in which it was proven that the daily intake of Brazil nuts helps to preserve the brain from damage related to the individual’s age group.

  1. Digestive system ally

One of the benefits includes the ease of boosting food and improving nutrient absorption. Additionally, it prevents intestinal constipation and even colon cancer, which the seed is responsible for.


At first, it should be explained that the cashew fruit is the nut which, in addition to being delicious, reduces bad cholesterol and increases good cholesterol.

  1. Keeps hair healthy

Very important in the carcinogenic action, copper also helps in hair health, as it helps in the pigmentation of the hair. In addition, the mineral enhances the production of melanin, which in turn delays the appearance of unwanted white threads.

  1. Helps in menopause and PMS

Cashew nuts can reduce the harm caused by mood swings. Therefore, the fruit is considered a food for relaxation. In addition to inducing a good mood, it can guarantee better quality sleep.

  1. Helps to fight diabetes

After researches on the health of diabetics, it was noticed that, with the inclusion of cashew nuts in the menu, the levels of triglycerides suffered a drastic reduction. Of course, the consumption of nuts must be concomitant with periodic visits to the doctor and regular physical activity.


Initially, it is important to highlight the role of fiber in a diet. In addition to promoting a feeling of prolonged satiety, they manage to stabilize glucose levels. Therefore, we are not hungry too soon, which avoids unnecessary calorie intake.

Another important feature is the abundance of antioxidants, which contributes to a better metabolism performance. Still in this perspective, vitamin B6 is essential for people who want to lose weight. It works on breaking down fat to be used as energy and also optimizes thyroid function. Therefore, as Brazil nuts are rich in vitamin B6, it is possible to burn more calories at rest than a person lacking it.


First, people allergic to nuts should not consume Brazil nuts.

Avoid excessive consumption of seeds. Adult people should consume only 55 micrograms of selenium. The maximum consumption should correspond to the value of 400 micrograms. Therefore, we can note that the intake of one nut a day is enough to meet all needs.

Excess selenium is harmful to the body because it is toxic. Therefore, it can lead to adverse reactions, such as fatigue, nausea and brittle nails.


Chestnuts are fattening if consumed disproportionately. As it is a high-calorie and fatty food, it should be consumed in moderation.

In addition, excessive consumption can lead to selenium poisoning, which in turn can develop hypothyroidism.

Finally, Brazil nuts gain weight if there is no dietary control added to the regular practice of physical activities.


As it brings so many benefits to the body and health, the price tends to be very high. Values ​​may vary depending on the time of year. Therefore, in wholesale, the nut in the months that comprise the months January, February, March, April and May, can be found for the value of R$ 35.00 per kilo. After these months, they can be found up to R$ 70.00 per kilo, depending on the establishment.


Note below the nutritional heat of a one-hundred-gram serving of cashew nuts:

– Fats: 43.8 grams

– Carbohydrates: 30 grams

– Sugars: 6 grams

– Proteins: 18 grams

– Vitamin B6: 16%

– Thiamine (B1): 24%

– Riboflavin (B2): 13%


To make this recipe you must reserve:

– 1 tablespoon of baking powder

– 2 eggs

– 2 cups (tea) of wheat flour

– 1 ½ cup (tea) of sugar

– ¼ cup (tea) of ground Brazil nuts

– 1 spoon (coffee) of vanilla

– 1 cup (tea) of orange juice

– 4 tablespoons of butter

To prepare the farofa you will need:

– 2 tablespoons of ground Brazil nuts

– 2 tablespoons of sugar

– 2 tablespoons of wheat flour

– 1 tablespoon of butter or margarine

Beat the egg whites and then set aside. Beat egg yolks, butter and vanilla together. Then add sugar, flour and orange juice. Beat well and mix in the ground chestnuts and baking powder. Finally, add the egg whites.

Place in a greased mold and flour from center hole. Mix the farofa ingredients and spread over the dough. Bake in a preheated oven for about thirty minutes. Help yourself.


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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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