Baru nut fights bad cholesterol and can help with weight loss

It’s still not as well known (like almonds, walnuts or cashews, for example), but once you know all the benefits it can offer your health and diet, you’ll probably want to try it: baru nut, fruit of the baruzeiro (Dipteryx alata).

Vânia Beletate, a nutritionist graduated from the Methodist University of Piracicaba (Unimep), a specialist in Clinical Nutrition from São Camilo/SP and a Master in Evidence-Based Medicine (Unifesp), explains that baru nut is an oilseed, just like walnuts, pistachio , almonds. “It is typical of Brazil, but little known in many regions. It is more common in regions like Goiás, northern Minas Gerais, Mato Grosso and part of Maranhão,” she says.

But there are plenty of good reasons to get to know and taste the baru nut – which is also very delicious, with a flavor similar to that of peanuts! Among its many benefits are, for example, it helps to fight bad cholesterol, decrease the accumulation of abdominal fat and antioxidant power!

However, despite being beneficial, this oilseed, like other foods, should not be consumed in excess. Check out below all the nutritionist’s guidelines regarding the benefits and consumption of baru nuts!

7 reasons to consume baru nuts

According to Vânia, it can be a strong ally in the fight against cholesterol, anemia and helps to delay premature aging. Learn about the main advantages of consuming baru nuts, highlighted below by the nutritionist:

1. Among its properties, proteins, fibers, minerals can be highlighted, in addition to oleic fatty acid (omega-9), which has an anti-inflammatory effect and fights bad cholesterol (LDL).
2. Studies indicate that omega-9 inhibits the excessive production of cortisol, with a consequent decrease in the accumulation of abdominal fat.
3. Omega-9 also has a potent antioxidant, which reduces cell damage caused by free radicals and inhibits platelet aggregation and thrombus formation.
4. Baru nut is also rich in iron: in 100 grams, it provides the equivalent of 59% of the daily recommendations.
5. It also helps to improve men’s fertility as it is rich in zinc, which is why it is called “cerrado viagra”.
6. Baru nut can also be an ally in weight loss, since, as it is a food rich in fiber, it helps with satiety. “In addition, as it is a source of omega-9, it facilitates fat burning. It also accelerates the burning of brown fat, causing the body to seek new sources of fat, such as white fat located in the abdomen”, says the nutritionist.
7. Baru nut is also a practical food, ideal to be used in intermediate snacks, preventing hunger spikes in main meals such as lunch and dinner. Another factor that made her an ally in weight loss.

Have you ever been interested in tasting this oilseed? Find out how to include it in your diet!

How to consume baru nut

Vânia points out that, despite being rich in nutrients, baru nut should not be consumed in excess. “There is no precise recommended daily intake, but it is usually suggested to consume 20 grams daily (which is, on average, 12 to 14 units)”, she says.

“As it is rich in iron, it is important to consume it with foods rich in vitamin C (such as oranges, pineapples, kiwis), to aid absorption”, adds the nutritionist.

It is also advisable, according to Vânia, to consume roasted or cooked baru nut, which facilitates digestion, inactivating substances that reduce the absorption of its beneficial nutrients.

Regarding contraindications, Vânia highlights: “as the baru nut is a food rich in proteins, the restriction would only be for those who have a restricted diet in this macronutrient”.

How to choose and store

Vânia advises to pay attention to the appearance of the baru nut, which must be fresh. If it contains whitish spots, it should be avoided, as it means that it has already had contact with bacteria or fungi, which can be harmful to health.

Also according to the nutritionist, it is recommended to store the baru nuts in dark refractories, keeping them in a dry and ventilated place. This will help conserve omega-6 and omega-9.

Cosmetic use of baru nut

Baru oil offers interesting advantages when it comes to beauty, as Vânia highlights:

• In the hair, it acts in the recovery of damaged wires, provides hydration, restoration, shine and softness.
• On the skin, it also deeply hydrates, in addition to stimulating cell regeneration and having antioxidant action (which fights free radicals and premature aging), helping to increase the elasticity and shine of the skin.
• On nails, if applied daily, the oil can help strengthen them.

Now you know the main benefits associated with the consumption of baru nuts! But, remember that the best way to include this oilseed in your diet, actually enjoying its benefits, is following the guidelines of your nutritionist.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.