Cashew nuts are definitely one of the tastiest and most favorite nuts that find a special place in South Asian cuisine. Also, many festive celebrations in South Asia are incomplete without cashew nuts. These nuts are either eaten raw or used as ingredients in South Asian stews, curries, and sweet dishes as well. Cashew nuts are famous for their shape which resembles a kidney. They grow in subtropical climates like Vietnam, Brazil, Africa, and different parts of South Asia. A variety of cashew nuts are available – raw, roasted, unsalted, or salted. Along with a unique sweet buttery taste, these nuts have nutrients and minerals in abundance. Scroll down to know about its nutrition and health benefits.
Nutritional Value Of Cashew Nuts
1 ounce or 28.35 grams of cashew nuts consists of 157 calories, 5.17 grams of protein, 8.56 grams of carbohydrates, 0.9 grams of fiber, 1.68 grams of sugar, total fat of 12.43 grams, 10 mg of Calcium, 83 g of Magnesium, 1.89 grams of iron, 187 mg of Potassium, 168 mg of Phosphorus, 1.64 mg of Zinc, and 3 mg of Sodium. The nutrient profile is well-balanced. 62 percent of cashew’s fats are MUFAs or Monounsaturated fats, while 18 percent are PUFAs or Polyunsaturated fats.
Cashew nuts are known for being a potent source of protein. The nuts are known to contain Magnesium in abundant quantities. Magnesium participates in several biochemical reactions such as muscle movements, nervous system regulation, and energy reactions within the body. Cashew nuts offer almost the entire part of your daily copper consumption as recommended by experts. Copper helps in the growth of new blood vessels and the maintenance of a healthy immune system. Cashew nuts also comprise vitamin B and vitamin C that are essential for good health.
Health Benefits Of Cashew Nuts Are Endless
Cashew nuts are rich in antioxidants, minerals, and vitamins which play a key role in the normal functioning of your body. They are popular for their nutritional profile. Cashew nuts have high contents of copper and magnesium which play a major role in increasing bone health.
Copper and magnesium work together to boost the strength of the bone mass. Copper is important for the production of collagen and helps you avoid the risks of osteoporosis, while magnesium makes your bones stronger. Cashew nuts promote the immune system.
Zinc And Monounsaturated Fats
Cashew nuts contain an optimum amount of zinc. 1 ounce of cashew nuts contains 1.6 mg of daily consumption of zinc. Zinc is responsible for developing immune cells, thereby helping your immune system fight against viruses and bacteria.
The fats that are found in cashew nuts are good for the heart. 1 ounce of cashew nuts offers 13 g of fat. A major part of this fat comprises MUFAs or monounsaturated fats. These MUFAs are the essential fatty acids that bring down LDL cholesterol. They help you avoid several heart diseases by reducing inflammation.
Helps In Weight Loss
Cashew nuts are ideal if you are following a keto diet. As has been discussed before, cashew nuts are known to contain a good quantity of protein and that’s the reason why you get a lot of energy from them. With that being mentioned, cashew nuts are also responsible for a higher expenditure of your calories. This is why these nuts help in managing your body weight.
Cashew nuts have a good amount of fiber which makes you feel all filled up, thus preventing you from overeating and gaining more weight. In several diets that aim for weight loss, cashew nuts, as well as almonds, play a prominent role. Though cashew nuts have calories in moderate quantities, they have a sufficient quantity of healthy fats which are important for the proper functioning of the human body.
Cashew nuts are a plant-based food. It helps in bringing down the risk of several lifestyle diseases. The micro-nutrient content in these nuts offers some major benefits for your hair and skin.
Though different varieties of cashew nuts are available at the stores, buying high-quality cashew nuts are always recommended as they suffice for the basic nutrient necessities of your body. They have a better taste and are known to have a nutrient density that is higher than the rest. If you are aiming for all the health benefits outlined above, make sure that you include them in your diet.