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Baru Nuts Are Protein-Rich Superfoods That Taste Like a Party Mix


Baru nuts are one of the tastiest superfoods you’ve never heard of until right now. But considering how many health benefits — not to mention delicious flavors — that baru nuts have to offer, you’ll definitely want to give them a try.

According to the Food Network, baru nuts traditionally grow wild in savanna regions of Brazil, but these scrumptious snacks are becoming popular in other countries as well. It’s little wonder why: Aside from tasting like a delicious mix of peanuts and cashews with a hint of cocoa, baru nuts are also pretty darn high in protein. According to the Journal of the Science of Food and Agriculture, they actually have a higher protein value than peanuts. In addition, baru nuts boast a high amount of dietary fiber, zinc, and iron, making them foods that are super nutrient-dense. Did we mention that they’re are also loaded with antioxidants, which are great for women going through menopause?

Aside from the impressive nutritional value of baru nuts, they may also lend a helping hand to people who are on weight-loss journeys. A 2018 study published in Nutrition found that a baru nut-enriched diet reduced weight circumference and improved high-density lipoprotein levels in overweight and obese women.

The one major downside to baru nuts is that they can be a little tough to come by here in the United States, especially compared to more commonly sold nuts. However, some brands are available for purchase online, such as Barùkas ($15.55, Amazon). If you decide to try baru nuts for yourself, the good news is that they are pretty versatile. You can eat them plain or as a mix with a bunch of different nuts and seeds, or you could use them as a tasty topping for your yogurt or hot oatmeal.

Who knows? If you like them enough, you might come up with a brand-new recipe with baru nuts that’s totally original!

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