Why Baru nut is a superfood: key nutritional benefits!

The Baru nut comes from the Cerrado savanna, in central Brazilian territory. The locals have been consuming Baru for a long time, and they attribute many medicinal properties to it. Recently, science has confirmed some of those popular healing uses of Baru nuts. Also, It is appreciated as "the Viagra of Cerrado", for its aphrodisiac and fertility effects. In fact, Baru nuts have indeed that power and some other great qualities in its chemical composition!

Nutrients are the chemicals present in foods that nourish the body to keep it alive. Many of them can be synthesized by the body. Those that cannot be produced by the organism are called "essential nutrients" and must be consumed daily. They include the amino acids present in proteins, certain fatty acids abundant in fats and oils, minerals and vitamins.

Baru nuts Nutritional Facts:

Source: UFAG Laboratory AG - Kornfeldstrasse 4, CH-6210, Sursee.

Nutrients are divided into two main classes: macronutrients and micronutrients. Check out the main substances present in Baru nuts and its health benefits here:

Macronutrients

Macronutrients, which include proteins, fats, carbohydrates and some minerals, are required daily and in large quantities. They make up the bulk of the human diet and provide the energy and components necessary for growth, maintenance and activity.

They are digested by the intestine and broken down into its essential units: sugars, carbohydrates, fatty acids and glycerol from fats and amino acids from proteins. Essential fatty acids make up approximately 7% of the fats consumed in a balanced diet. The macro minerals in this category are calcium, phosphorus, sodium, chloride, potassium and magnesium. Those are considered as macronutrients because they are required in large quantities: around 1 to 2 grams per day.

Among the important macronutrients present in the Baru nut are:

Protein and essential amino acids

Baru nuts have a better amino acid profile compared to beans, that can help reduce total cholesterol and triglycerides. The nuts contain approximately a third of proteins per serving, and they are loaded with essential amino acids.

Proteins are large molecules formed by amino acids. They perform a structural role in the organism and are critical for muscle building and repair, formation of cells and tissues, some hormones and other organic structures. The body uses the amino acids in the proteins we eat to perform its vital functions, such as oxygen transport and blood circulation. After water, protein is also one of the core components of the human body.

In turn, amino acids are divided into two categories: essential – which the body cannot synthesize — and non-essential — which the organism has the capacity to produce. For this reason, it is important to include high protein foods to fulfil the need of essential amino acids.

Proteins are also divided according to their origin, between those of animal and plant basis. Animal proteins carry all essential amino acids, but plant proteins do not. In vegan diets, the need for essential amino acids is fulfilled by the daily intake of a variety of vegetable foods. 

Fatty acids, the good fats for your body

Baru nuts are rich in omega 6 and omega 3. “Omegas” are fatty acids obtained from oils and fats from animal or vegetable sources, which perform significant functions for our body. 

Oleic acid, is a monounsaturated fat that can be synthesized by our body if we eat enough omega 3 and 6 – essential fatty acids that must be obtained through our diet in fish, nuts, seeds and oils.

In our body, fatty acids help to absorb vitamins more efficiently. They act in the production of sex hormones, and in controlling LDL cholesterol, considered bad, and increasing HDL, the good cholesterol. Fatty acids also support healthier triglyceride levels.

Minerals

Baru nuts present high levels of essential minerals considered macronutrients:

Potassium - it is one of the core components of our cells. The mineral plays a role in many essential functions of our body, like muscle contraction, nerve conduction, heart rate, energy production and synthesis of nucleic acids and proteins. Along with sodium, potassium helps to balance the amount of water in the organism. In addition to regulating blood pressure and preventing cramps.

Phosphorus - In combination with calcium, it integrates the structure of bones and teeth, aids in muscle and nervous system’s metabolism and collaborates as a component in many enzyme arrangements. Phosphorus equally helps in metabolizing carbohydrates to generate energy. 

Magnesium - Its key function is to help in metabolizing carbohydrates, lipids, proteins and electrolytes, by activating enzymes. It is necessary for the metabolization of sugars, the production of cellular energy and the synthesis of nucleic acids and proteins. Magnesium is vital for the bones as it regulates calcium levels. It is essential for the synthesis of serotonin, a neurotransmitter responsible for the feeling of well-being. The mineral also helps to prevent the accumulation of fats, fights diabetes and relieves menopausal symptoms.

Calcium - It is the mineral in greater quantity in the body, and its key function is in the formation of bones and teeth. Calcium prevents heart disease, benefits the immune system, and aids in neurological transmission. The mineral is also associated with a decreased risk of high blood pressure and bowel and colon cancer. Adequate supplementation of calcium is necessary in adulthood and old age to prevent osteoporosis and weakness.

Micronutrients

Micronutrients have this name because they are required in minimal amounts, from milligrams — one thousandth of a gram — to micrograms, one millionth of a gram. They are vitamins and trace elements that catalyze the use of macronutrients. Micronutrients also include some fibers like cellulose and pectin.

The indispensable micronutrients for human health are: Iron, zinc, copper, manganese, molybdenum, selenium, iodine and fluoride. Their function in the body is to activate the enzymes necessary for metabolization. Trace elements like arsenic, chromium, cobalt, nickel, silicon and vanadium, which can be essential for animal nutrition, have yet been undefined as crucial for human nutrition. In excess all trace elements are toxic and some, like arsenic, nickel and chromium, have been identified as carcinogens.

Baru nuts have considerable levels of micronutrients like fiber, iron, zinc and vitamin E:

Fiber

Dietary fibers are the part of indigestible plant foods. However, fibers help fight cholesterol, diabetes and heart disease. They can be divided considering their solubility between soluble and insoluble. Soluble fibers absorb water and produce a "gel" in the digestive tract. Insoluble fibers are a part of plant cells that can be found typically in the outermost layers of whole grains and in vegetables. Fiber contributes to proper bowel function. They equally help to control blood glucose, cholesterol levels and promote weight loss. 

Iron

It is essential for the proper functioning of cells and for the synthesis of DNA and energy metabolization. In blood, iron has the function of transporting oxygen to the active muscles. As a component of myoglobin, it acts as an oxygen fixator in cardiac muscle fibers. Iron prevents anemia as it is a major component of hemoglobin, responsible for red pigment in blood cells.

Zinc

Zinc is valuable for immunity and fertility. Baru nut's elevated concentration of zinc stimulates hormone production naturally. The mineral is also essential for about 300 enzymes that require it to act on cells. Zinc improves memory and is essential in the formation and regulation of thyroid, adrenal, testicular and insulin hormones. The substance is equally vital for the immune system and healing process.

Vitamin E

Vitamin E is a fat-soluble vitamin and its key function is strong antioxidant action. Thus, this nutrient fights free radicals that can harm cells. It provides benefits such as decreasing the risk of heart disease, preventing prostate cancer, Alzheimer's and Amyotrophic Lateral Sclerosis. Furthermore, researchers found Vitamin E can be beneficial for pregnant women, preventing pre-eclampsia. Vitamin E also makes hair and skin look healthier.