These foods exudate nutrients and substances that help in the protection of arteries, the counter -bearing ruling and the prevention of anemia
There is no need to chase foreign nuts to fill the menu with flavor and nutrients, after all, there are excellent native options in Brazil. Beyond the acclaimed diceTO And from Anacardi, one of the salient moments is Baru, the old knowledge of the original and increasingly popular people in all Brazilian and even the world regions
The food comes from a species considered a symbol of CerradoThe Baruzeiro. It reaches about 20 meters high. It contains mineral salts such as zinc and iron – allies against anemia – and potassium, which promote control of blood pressure and helps to fight uncomfortable cramps. It also offers proteins, indispensable for muscles.
Another culminating point is the concentration of monounsaturated fats – which is also the same as olive oil – celebrated by cardioprotective effects, including the balance of blood cholesterol levels. “The brown cone surrounding the chestnut is rich in phenolic compounds”, comments the nutritionist Gracieli de Miranda Monteirofrom Federal Institute of North Minas Gerais (Ifnmg). These substances have a powerful antioxidant action and help to neutralize free radicals – molecules behind the arter damage – among other disorders.
Baru
In a partnership with Federal University of Goiás (Ufg) and with the researchers of Federal University of Lavras (Ufla), Gracieli Monteiro He studied Baruzeiro. “Chestnut represents only 5% of the total mass of the fruit and we decided to analyze its pulp, which was discarded”, comments.
Among the results of the research, published in February in the scientific journal Food Research InternationalIt is worth mentioning the large amount of fiber, vitamin Wof minerals such as calcium, iron, 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 brain health”, The IFNMG researcher says.
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”defends the expert.
TO Gabriela Mieko Yoshimurasports nutritionist of Einstein Rehabilitation and sports space at the Israelite hospital Albert EinsteinPromote the total use of Baru contributes to 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.
Snack option
In addition, 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. With a soft, almost neutral flavor, but it looks a bit like peanuts, enchanted international chefs, but has long appeared in the kitchens of Brazil, in particular the Goiana and Minas Gerais, in recipes of candies like the girl.
“Raw or toasted, baru chestnut can be appreciated as a snack”, Einstein’s nutritionist suggests. 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”, Mieko guides. 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 crunchy Praise 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 so called 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 is because, like beans, it grows in a pod. The food is natural South America, of the area that corresponds to BoliviaAnd it was tamed in Brazil.
In addition to fats and beneficial proteins, it offers vitamin ANDPowerful antioxidant that deals with 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”, Einstein’s nutritionist teaches.
Andrachi
The word anacardi comes from Tupi Acaiu and means “Produced from the Vezzo point of view”. 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, food offers a mix of mono and polyunsaturated fats, as well as minerals such as magnesium, associated with a good mood. In addition, it also acts as a raw material of vegetable drinks. However, the recommendation for this type of product is to carefully evaluate the label. “It can be included in the raw or toasted menu, like a snack or added to the preparations”, He suggests Gabriela Mieko. From salads to desserts, it combines with the most varied dishes.
Pará Castagno
Also called Brazil walnuts, it is unbeatable in the quantity of mineral of selenium action, antioxidant and anti-inflammatory, indicated as one of the guardians of the brain structures, helping to avoid problems such as 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 “, Indicates the nutritionist. In addition, it is not only the selenium to make a chestnut: it also offers vitamins and fibers, the partners of intestinal health. It is a perfect soil and added in fruit or leaves salads and in the most varied recipes.
*Article made by Agência Einstein
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.
