Kidney-shaped cashews are highly nutritious. A 28 g serving of unroasted, unsalted cashews provides:
Calories: 157
Protein: 5,16 g
Fat: 12,4 g
Carbohydrates: 8,56 g
Fiber: 0,9 g
Copper: 0,6 mg
Magnesium: 82,8 mg
Manganese: 0,4 mg
Zinc: 1,6 mg
Phosphorus: 168 mg
Iron: 1,8 mg
Selenium: 5,6 mcg
Thiamin: 0,1 mg
Vitamin K: 9,6 mcg
Vitamin B6: 0,1 mcg
Cashews also contain a significant amount of copper, an essential mineral for energy production, healthy brain development, and a strong immune system.
Contain beneficial plant compounds
Antioxidants are beneficial plant compounds that help neutralize harmful molecules known as free radicals. These compounds reduce inflammation and enhance the body's ability to maintain health and prevent disease. Cashews also provide polyphenols and carotenoids, two types of potent antioxidants with numerous health benefits. Consuming roasted cashews may be beneficial, as they appear to have higher antioxidant activity than raw cashews.
Support weight management
Regularly consuming nuts as part of a healthy diet is not associated with weight gain and may even aid in weight loss. The body may not fully digest and absorb all calories in cashews. This occurs because some fat remains trapped within the nut's fibrous layer, preventing its absorption during digestion. Like most nuts, cashews are high in calories, so enjoy them in moderation. To avoid excessive calorie intake, control portion sizes, limiting consumption to 28 g daily.
Improve cardiovascular health
Cashews contain unsaturated fats, a type of fat linked to a reduced risk of heart disease. The antioxidants and healthy fats in cashews can lower blood pressure and triglyceride levels. Individuals with high blood pressure can consume 15-20 cashews daily to receive these benefits.
Beneficial for individuals with type 2 diabetes
Individuals with type 2 diabetes can benefit from adding cashews to their diet. Cashews provide fiber, which helps prevent blood sugar spikes and may combat type 2 diabetes. Diabetics can consume about 18 cashews, equivalent to a 28 g serving, daily.
Easy to incorporate into your diet
Cashews are easily incorporated into diets. They can be eaten directly, roasted, or used as an ingredient in stir-fries, soups, salads, bread, yogurt, or oatmeal. Soaked and blended cashews with apple cider vinegar or lemon juice can also create dairy-free sour cream or cream cheese, enhancing the flavor of meals or desserts.
Important considerations
Roasted or salted cashews can be high in oil and salt; therefore, opt for dry-roasted, unsalted varieties. Individuals allergic to other nuts, such as almonds or walnuts, also face a risk of cashew allergy.
Bao Bao (According to Healthline, Very Well Health)
