Baru nuts are snackable seeds brimming with heart-healthy antioxidants, fiber, protein, and micronutrients.
Baru nuts, also called barukas nuts or baru almonds, are actually the seed of a Brazilian legume. Once roasted, these dark, crunchy nuggets taste like a cross between almonds and creamy cashews. Some folks say they have a hint of cocoa flavor too.
Baru nuts also help top up your micronutrient quotas. They’re especially rich in:
- bone-strengthening calcium
- disease-fighting magnesium
- blood pressure-regulating potassium
- immune-supporting zinc
- energizing iron
According to one brand, a 30-gram (g) serving of dry roasted baru nuts offers:
|Calcium||50 mg or 4 % daily value (DV)|
|Magnesium||65 mg (15 % DV)|
|Potassium||280 mg (6 % DV)|
|Zinc||1.2 mg (11 % DV)|
|Iron||1.2 mg (7 % DV)|
1. They’re antioxidant-rich
2. Baru nuts are good for your heart
Research on how baru nuts benefit human health is super limited. But we do know that they offer a few perks for your heart.
Cholesterol is an important measure of heart health. One small study found that when women who were overweight or had obesity added a small handful of baru nuts to their daily diets, their good cholesterol levels rose.
3. Baru nuts support healthy weight loss
4. They might ease chronic obstructive pulmonary disease (COPD)
One test-tube study suggests that baru nut extract could help speed healing in lung cells affected by chronic obstructive pulmonary disease (COPD).
We can’t stress enough that this is preliminary research. But folks with chronic conditions that impede wound healing should watch this space! 👀
5. Baru nuts = a tasty, healthy snack
There’s no denying it: Baru nuts make a great snack.
Roasted baru nuts seem safe for most folks.
That said, steer clear if you’re allergic to…
If you have any bean, nut, or seed allergies, talk with your doc before cramming baru nuts down your craw.
The buzz about baru nuts is growing, but they can be tricky to find! You can buy these bad boys online or at some health food supermarkets.
Some common brands:
According to baru nut sellers, you can’t eat these babies raw. That’s why they’re always sold roasted (and sometimes salted).
Eat your barukas like you would any other nut:
- plain, as a snack
- sprinkled on salads
- thrown on top of stir-fry dishes
- blended into a smoothie
- tossed into granola or trail mix
- ground down into a nut butter
Bon appetit, baru backers!
- Baru nuts are not nuts at all. They’re a seed and member of the legume family (like peanuts!).
- They’re brimming with heart-healthy antioxidants, fiber, protein, and micronutrients.
- Research is still ongoing, but baru nuts seem beneficial for folks trying to lose weight.
- Once roasted, baru nuts make an easy, portable, healthy snack.
- Enjoy these nuts just as you would other nuts or seeds — alone, as a topping, or blended into a smoothie or nut butter.