NUTS (NUTS, SEEDS AND PEANUTS): The Ministry of Health recommends the consumption of nuts and seeds, also as ingredients of different preparations. As an alternative to legumes, consume one serving of nuts per day.

  • What else is written in the Brazilian Food Guide about nuts?
  • Serving sizes for nuts
  • Dietetic and cooking techniques: nuts
  • Cultural and historical curiosities about nuts
  • Scientific information about nuts
  • A healthy, appropriate and caring diet
Brazil nuts, cocoa beans, cashew nuts, peanuts, squash seeds and Brazilian pine seeds are among the pulses, nuts and seeds native to the Americas, including Brazil. Meanwhile, almonds, sesame seeds, linseed and many others have been brought to Brazil by its colonizers. This food group is characterized by the high oil content of its constituents.                   Since pulses, nuts and seeds are good sources of vegetable proteins and contain oils that do not hurt the heart or promote diseases, they are essential for health. Oils from these foods have functional properties, that is, they are capable of protecting many body tissues against damage and prevent the onset of cancer, cardiovascular diseases, among others. But to enjoy these benefits, consumption should be moderate because they are high in energy and may promote weight gain.
These foods are usually consumed as appetizers with some added salt. This habit needs to change because excess salt may counterbalance their beneficial effects. Consumption of too much salt is always a big problem for our body. A good alternative is to use them as ingredients.