Introduction
Cashews are the edible kidney-shaped nuts that grow on cashew trees, which are native to Brazil but are now widely grown in tropical regions around the world. Cashew nuts offer a range of health benefits primarily due to their healthy fats, protein content, and essential minerals that have been linked to several health benefits.
Macronutrient Composition of Cashews per 100g
Let’s take a look at the macronutrient composition of cashews per 100g:
- Calories: 553 kcal
- Fat: 44g
- Protein: 18g
- Carbohydrate: 30g
- Fiber: 3.3g
- Sugar: 5.9g
Healthy Fats in Cashews
Cashews are a good source of healthy fats, mainly unsaturated fatty acids, including oleic acid and linoleic acid. Cashews can help reduce the risk of cardiovascular diseases and lower the levels of bad cholesterol in the blood. According to the American Heart Association, replacing saturated fats with mono and polyunsaturated fats in the diet can help improve blood lipid levels, reduce the risk of heart disease and stroke.
Protein in Cashews
Cashews are an excellent source of plant-based protein, and they provide all the essential amino acids required for building muscle tissue and repair. One hundred grams of cashews can provide up to 18g of protein, making it ideal for vegans and vegetarians looking for alternative protein sources.
Essential Minerals in Cashews
Cashews are rich in essential minerals that have been linked with several health benefits. Here are the minerals you can find in cashews per 100g:
- Copper: 2.2mg
- Manganese: 1.7mg
- Magnesium: 292mg
- Phosphorus: 593mg
- Zinc: 5.8mg
- Iron: 6.7mg
Benefits of Eating Cashews
Research has shown that eating cashews regularly can provide several health benefits, such as:
- Reducing the risk of heart disease: Cashews contain healthy fats and minerals that can help keep the heart healthy, reduce bad cholesterol, and lower blood pressure.
- Preventing cancer: Cashews contain antioxidants, such as proanthocyanidins and flavanols, that have been linked to reducing the risk of several types of cancers.
- Supporting healthy bones and teeth: Cashews are an excellent source of magnesium, copper, and phosphorus, essential minerals required for maintaining bone and teeth health.
- Boosting immune system: Cashews contain immune-boosting minerals such as zinc and iron that help in building a stronger immune system and improving wound healing.
- Improving brain health: Cashews contain copper, magnesium, and thiamin, which can help support cognitive function and mood regulation.
Cashew Allergies
Cashews are tree nuts, which means that people with tree nut allergies should avoid them. If you have a cashew allergy, it is essential to read food labels carefully and avoid eating foods that may contain cashews. Cashew allergies can cause severe allergic reactions and can be life-threatening.
Cashews in Cooking
Cashews can be eaten raw, roasted, salted, sweetened, and used in several dishes such as curries, stir-fries, salads, and desserts. Cashew milk, which is made by blending cashews with water, is an excellent dairy-free alternative for people who are lactose intolerant or follow a vegan diet. Cashew butter can also be used as a spread on toast or added to smoothies for an extra protein boost.
FAQs
Q. Are cashews good for weight loss?
A. Yes, cashews can help with weight loss due to their high protein and fiber content, which helps in inducing satiety and reducing hunger pangs.
Q. Can you eat cashews if you have diabetes?
A. Cashews can be eaten in moderation by people with diabetes as they have a low glycemic index and can help regulate blood sugar levels when consumed as part of a balanced meal plan.
Q. Can cashews cause bloating?
A. Cashews are high in fiber and fat content, which can cause bloating and indigestion in some people if consumed in excess.
Q. How can I store cashews?
A. Cashews should be stored in an airtight container in a cool, dry, and dark place to prevent them from going rancid. You can store them in the refrigerator or freezer for longer shelf life.
Q. Can cashews cause allergies?
A. Cashews are tree nuts and can cause allergies in people who have a tree nut allergy. It is essential to read food labels carefully and avoid foods that may contain cashews if you have a cashew allergy.
Conclusion
Cashews are a delicious and nutritious nut that is packed with healthy fats, protein, and minerals that offer several health benefits. Eating cashews regularly as part of a balanced meal plan can help with weight loss, regulate blood sugar levels, improve heart health, prevent cancer, and support healthy bones and teeth.
