Cashews Nutritional Value

The milky sweet and crunchy yummy cashew nut is a favorite between meals. It is considered as a delicacy in Brazil and the Caribbean and is also found in local markets all the year round. Cashew trees are natives to the coastal regions of northeastern Brazil and were spread across the globe by Portuguese explorers. Cashew nuts are kidney shaped seeds that adhere to the base of the fruit of the cashew tree called cashew apple. The nuts are kidney bean shaped, creamy white in color and feature a smooth surface, which is firm yet delicate. The shell of the cashew nut contains a caustic resin, which is removed carefully before consumption. The resin is used to make varnishes and insecticides, while the inner nut is roasted and eaten. Cashew nuts also make awesome nut butter and can also be added to salads, puddings, stir fry dishes, etc. Cashews are rich in monounsaturated fats and oxidants, which is why they are treasured and relished across the world. Let us find out more about cashews nutritional value.

Cashews Nutrition Facts

Cashews nutrition information as per 100g of cashew (Anacardium occidentale)

Nutrient	Content
Carbohydrates	30.19 g
Protein	18.22 g
Total Fat	43.85 g
Cholesterol	0 g
Dietary Fiber	3.3 g
Energy	553 Kcal
Pyridoxine	0.417 mg
Thiamin	0.423 mg
Vitamin E	5.31 mg
Folate	25 mcg
Calcium	37 mg
Magnesium	292 mg
Copper	2.195 mg
Potassium	660 mg
Sodium	12 mg
Manganese	1.655 mg

Cashews Health Benefits

The above data about cashews nutritional value is a good indicator why these kidney shaped seeds should be included in the diet plan. Cashews work as great health boosters and a good source of monounsaturated fats and proteins. Moreover, cashews are loaded with vitamins and minerals, which is also another reason for consuming them. Let us take a closer look at the cashews health benefits to understand how beneficial they are.

Heart Health: Around 75% of the fat present in cashews are unsaturated fatty acids, moreover, 75% of this unsaturated fat is the monounsaturated fat: oleic acid. Studies reveal that oleic acid promotes heart health, thereby keeping cardiovascular diseases at bay.

Diabetes: Several studies reveal that when monounsaturated fat is added to a low-fat diet, it helps reduce high triglyceride levels. Triglyceride is the fat form in which fats are carried in the blood, thus, high triglyceride levels are known to increase the chances of heart diseases. Consuming a diet with some monounsaturated fats is good for people with diabetes.

Gallstones Prevention: A study done on 80,000 women by the Nurses' Health Study reveals that women who ate about 1 ounce of nuts a day had 25% lower risk of developing gallstones.

Weight Control: Often people shun away from eating cashews due to fear of weight gain. However, a study conducted and published in the journal 'Obesity', reveals that people consuming nuts at least 2 times a week are less likely to gain weight. Besides cashews have zero cholesterol content.

Dental Care: Cashews destroy the bacteria responsible for tooth decay, gum diseases, etc. and thus it helps the process of dental care and maintaining healthy teeth.

Antioxidants: The antioxidants present in the body help eliminate all free radicals that destroy cell membranes and act as free radical scavengers. Free radicals are harmful, as they destroy cell membranes, thereby, conducing to some form of cancer.

Magnesium: Adequate amounts of magnesium present in the cashew helps keep high blood pressure, headaches, fatigue, muscle spasms and migraines at bay. Moreover, magnesium also controls the amounts of calcium infused in the nerves, thereby, ensuring smooth functioning of the nerves.

Copper: Copper helps in energy and melanin production. Melanin is a pigment that imparts color to the skin and hair. It is also involved in the development of bone and connective tissue and also aids other physiological processes in the body.

Read more on:

• Nutritional Value of Nuts
• Types of Edible Nuts

Hope the article on cashews nutritional value and health benefits has convinced you about how beneficial cashews really are. You will find sweetened as well as salted cashews all the year round in the markets. You can eat them as they are or even add them to desserts, curry preparations, etc.