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25 jan 2022
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 Introduction

Cashews are cultivated in varied places across the world that have warm climates that are conducive to its growth. Cashew nuts are kidney-shaped nuts that are often sold “raw”. While this happens to occur quite rampantly, the consumption of truly raw cashews is dangerous as they contain urushiol, a substance that is found in poison ivy. This substance is toxic and contact with it can result in a skin reaction among certain people. Oftentimes cashew kernels are cooked such as to remove this toxic liquid following which they are sold “raw”. This article will help you understand this nutrient-rich nut that is full of proteins, fat, minerals and vitamins.

Cashew Nuts - Nutritional Facts

While cashew nuts are often called tree nuts and have comparatively the same nutritional levels, cashews are in fact seeds. They have a number of nutrients that are quite beneficial. They can be incorporated into a ton of sweet as well as savoury dishes. In the same fashion as most nuts, cashew nuts can potentially improve your overall health.

 

The nutrition in cashew nuts has been closely examined in the table mentioned below. This table makes clear the nutrients found in a single ounce (or 28 grams) of unroasted and unsalted cashews.

Cashew Nuts Nutrients

Cashew Nuts Nutritional Value – 1 Ounce (28 grams)

Calories

157

Protein

5 grams

Fats

12 grams

Carbohydrates

9 grams

Fibre

1 gram

Copper

67 % of the recommended daily value (RDV)

Magnesium

20 % of the RDV

Manganese

20 % of the RDV

Zinc

15 % of the RDV

Phosphorus

13 % of the RDV

Iron

11 % of the RDV

Selenium

10 % of the RDV

Thiamine

10 % of the RDV

Vitamin K

8 % of the RDV

Vitamin B6

7 % of the RDV

 Important Macronutrients and Micronutrients in Cashew Nuts

Take a look at the macronutrients and micronutrients found in cashew nuts in order to truly understand why they provide you with the advantages that they do. In addition to being rich in carbohydrates, protein and fat, cashew nuts contain vitamins and minerals too, which ought to be consumed as they are good for you.

Healthy Fatty Acids

Certain fats are good for you and can help enhance heart health. Cashews are made up of monounsaturated fats which are good for your heart including palmitoleic and oleic acids. These fatty acids are essential and have been found to result in lower LDL cholesterol levels and higher levels of healthy HDL cholesterol. As a result, the consumption of cashews can lead to a decline in the risk associated with developing cardiovascular disease. Simply put, cashew nuts are good for the heart.

Copper

Cashews provide you with close to 100 percent of the recommended daily intake of copper. Copper is a trace mineral that is ordinarily found in small amounts – ordinarily via animal sources such as crab and mussels. Our bodies benefit from the presence of copper as it improves physiological reactions within the body. These include reactions required to produce energy and metabolize iron.

Protein

Much like all other nuts, cashews provide you with a good amount of protein. Protein is one of three macronutrients that the body is reliant upon in the production of energy. It also helps rebuild muscle tissue and creates new cellular compounds. Additionally, by eating protein you’re less likely to experience hunger pangs between meals.

Antioxidants

Antioxidants are important as they counteract oxidative damage that might occur among cells in our body. Antioxidants function by sweeping through each cell and removing free radicals which are capable of causing cellular damage. Vitamin E and K are among the more prominent antioxidants found in cashew nuts.

Cashew Nuts - Health Benefits

The health benefits of cashew nuts are immense, if consumed on a regular basis. If you are uncertain as to what they are, you have come to the right place as they have been mentioned below-

  • Help Reduce Cholesterol Levels

Cashew nuts include saturated fat, however, most of the fat present in cashew nuts is derived from stearic acids which experts believe has a neutral effect on blood cholesterol. Moreover, research indicates that a small serving of cashew nuts each day is capable of reducing the bad LDL cholesterol levels.

  • Keep Heart Disease at Bay

Cashews are potentially capable of preventing heart disease as they are particularly rich in magnesium. Adequate servings of magnesium are capable of potentially lowering the risk of ischemic heart disease which often arises when the heart does not receive adequate amounts of blood.

  • Prevent the Occurrence of Stroke

Magnesium present in cashews is also capable of lowering the risk of having a stroke. This holds particularly true in the case of hemorrhagic strokes which arise as a result of a weakened vessel that leaks blood into brain tissue once it ruptures.

  • Helps with Diabetes Prevention and Management

Cashews have a low carbohydrate content, particularly in comparison to other snacks. Owing to this low carbohydrate level, cashews don’t majorly impact blood sugar levels. As a result, they are an ideal snack for people with Type 2 diabetes along with those seeking to prevent the condition.

  • Cashew Nuts for Weight Loss

Nuts are understood to be rich in calories and fat, and therefore advised not to be consumed in large portions. But new research suggests that consuming cashew nuts for weight loss can actually be doable, if taken in regulated amounts. Cashews in particular are relevant here, as they have a comparatively low carbohydrate count.

Conclusion

Cashew nuts are available throughout the year and are fairly reasonably priced. That being said, their price may vary based on where they have been sourced from and whether they are whole or broken into small chunks.

 

So in short, you can always eat cashew nuts to stay healthy if eaten in moderation. In addition, it is also necessary to stay alert when it comes to your health. Availing an additional layer of protection is necessary, as you never know when you might encounter a health emergency. Health insurance plans can serve as the layer of financial protection in the event you suffer from an illness or injury. Visit the Finserv MARKETS website to learn more about the same.

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