Meet other national oil seeds; These foods slap compounds that help protect arteries and brains
There is no need to go later walnutsThat is, of foreign nuts, to fill the menu with flavor and nutrients, after all, there are excellent native options in Brazil. Beyond the acclaimed Brazil nuts and from Alsoone of the highlights is the BaruOld knowledge of original and increasingly popular people in all Brazilian and even in the world regions.
The food comes from a species considered a symbol of Cerrado, the Baruzeiro, which reaches about 20 meters in height. Contains mineral salts, such as zinc and ironAllies against anemiaAnd potassium, which favors the control of blood pressure and helps fight uncomfortable cramps. It also offers proteins, indispensable for muscles.
Another culminating point is the concentration of monounsaturated fats, the same oil -, celebrated by the heart attacks, including the balance of cholesterol in the blood. “The brown cone surrounding the chestnut is full of phenolic compounds”, comments nutritionist Gracieli de Miranda Monteiro, from the Federal Institute of Northern Minas Gerais (IFNMG). These substances have a powerful antioxidant action and help to neutralize free radicals, the molecules behind the arterial damage, among other disorders.
In a partnership with the Federal University of Goiás (UFG) and researchers from the Federal University of Lavras (Ufla), Gracieli Monteiro studied Baruzeiro. “Chestnut represents only 5% of the total mass of the fruit and we decided to analyze its pulp, which has been discarded,” he comments.
Among the results of the research, published in February in scientific diary Food Research InternationalIt is worth mentioning the large amount of fiber, vitamin C, minerals such as soccerIron, magnesium and copper, as well as the high concentration of phenolic compounds, in particular trigoneline. “This substance appears in studies to act in favor of the health of brain“Says the IFNMG researcher.
One of the objectives is to stimulate the full use of food, avoid waste and reduce the amount of waste, attenuating environmental impacts. “The pulp can be transformed into flour and enrich bread, biscuits, among other preparations,” says the expert.
For Gabriela Mieko Yoshimura, a sports nutritionist at the rehabilitation and sports space of Einstein at the Israelite hospital Albert Einstein, promoting the total use of Baru collaborates for the sustainability of the production chain. “In addition to encouraging the conservation of the native flora, it generates economic opportunities for local communities,” he says.
Not to mention the fact that it is a strategy to enhance Brazilian ingredients. Although ways of enjoying the fruit, which is rarely consumed fresh Since it is not so pleasant on the palate, the suggestion is to try the chestnut, which is available in supermarkets.
Delicate flavor, almost neutral, but it seems a bit similar to that of PeanutHe enchanted international chefs, but has long appeared in Brazilian kitchens, in particular Le Giana and Minas Gerais, in quotation with candies, like the girl.
“Raw or toasted, Baru’s chestnut can be appreciated as a snack,” suggests Einstein’s nutritionist. But it is necessary to pay attention to quantity, since it is a caloric food. You cannot establish an exact amount, everything will depend on the profile. “The recommendation should be individualized”, Guide Mieko.
It is still good destroyed and sprinkled with fruit, yogurt, salads and headlights, for example. “In addition to enriching himself with his nutrients, he adds freshness,” praises the nutritionist. Another suggestion is to prepare the pesto sauce, which also transports olive oil and basil.
Other Brazilian chestnuts
To escape food monotony, other native oily seeds can compose the menu. In fact, this group is called this because it concentrates generous quantities of fat in its composition. It is from this function that, like Baru, everyone is caloric and excess can contribute to weight gain.
Take a look at three popular types below:
- Peanut
For botanical peculiarities, peanuts are classified as legumes. This because, just like the beansIt grows in a pod. Food was born in South America, in the area that corresponds to Bolivia, and has been tamed in Brazil.
In addition to fatty fats and proteins, it offers vitamin E, a powerful antioxidant that takes care of the integrity of the blood vessels. Another point of view are the phytosterols, substances that interfere with the absorption of cholesterol, helping to balance the levels in circulation.
It is successful as a snack and enters various recipes. It can compose a mix, together with other oil seeds, perfect for intermediate snacks between meals, provided that without exaggeration.
In recent years, peanut paste has gained popularity. In this case, the tip is to opt for the pure version, without adding other ingredients. “The ideal would be to consume it in moderate quantities, as part of a snack, together with sources of proteins and fibers”, teaches Einstein’s nutritionist.
- Andrachi
The word “Anacardi” comes from Tupi Acaiu AND It means “Noz that is produced”. This designation already gives to the track that, contrary to what many people think, the nut is the true fruit of the anacardi. That reddish bark structure and the refreshing pulp is a pseudofrutto.
Like the others, the Anacardi chestnut offers a mix of mono and polyunsaturated fats, as well as minerals such as magnesium, associated with a good mood. It also serves as a raw material of vegetable drinks. The recommendation for this type of product is to carefully evaluate the label.
“It can be included in the raw or toasted menu, such as snack Or added to the preparations, “suggests Gabriela Mieko. From salads to desserts, it adapts to the most varied dishes.
- Pará Castagno
Also called Brazil walnuts, it is unbeatable in the amount of mineral of selenium action, antioxidant and anti-inflammatory, underlined as one of the brain tutors, helping to ward off problems such as the Alzheimer’s.
But be careful: large quantities can be toxic to the body. “In order not to exceed the serum selenium intake limits, the recommendation is to consume 2 to 3 units [de castanha-do-pará] per day, “says the nutritionist.
And it’s not just a selenium if you create a chestnut: it also offers vitamins and fibers, health partners intestinal. It is a perfect soil and added in fruit or leaves salads and in the most varied recipes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
