Cashew Nuts: The Health Benefits And Nutritional Values Of Cashew Nuts

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Cashew nuts commonly known as Kashu is a delicately flavored snack. It is also used as a popular ingredient in savory dishes Continentaly It is easily available and found in the local markets all year round. The nut is actually a conical shaped seed attached to the lower portion of a fruit known as cashew apple. Delicately sweet yet crunchy and delicious cashew nut packed with energy, antioxidants, minerals and vitamins that are essential for robust health.

Cashew Nuts Health Benefits.

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Cashews are high in calories. 100 g of nuts provide 553 calories. They packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phytochemicals that help protects from diseases and cancers.

They are rich in “heart-friendly” monounsaturated fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood. Research studies suggest that the Mediterranean diet which is rich in monounsaturated fatty acids contribute to preventing coronary artery disease and strokes by favoring healthy blood lipid profile.

Heart Health. 

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Research shows that eating more nuts, such as cashews, can lower your risk for cardiovascular disease. This may occur by reducing blood pressure and “bad” cholesterol levels. Nuts are naturally cholesterol-free and contain good amounts of heart-healthy fats, fiber, and protein. They also contain arginine, which protects the inner lining of artery walls. Other vitamins and minerals in nuts, like potassium, vitamins E and B6, and folic acid, also help to fight heart disease.

Blood Health.

The copper and iron in cashews work together to help the body form and utilize red blood cells. This in turn keeps blood vessels, nerves, the immune system, and bones healthy and functioning properly.

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Eye Health.

We’ve all heard that carrots are good for your eyes, but it might come as a surprise that cashews are too! They contain high levels of lutein and zeaxanthin, which act as antioxidants when consumed regularly. These compounds protect the eyes from light damage (which can turn into blindness in the elderly), and can even help decrease the instance of cataracts.

Weight Loss. 

According to Harvard research, two servings of nuts a day is helpful in fighting against cardiovascular disease, diabetes, and cancer. Replacing animal fats and proteins with the mono-and polyunsaturated fats found in cashews is an excellent way to manage your weight and reduce the build-up of fat and cholesterol in the heart.

Reduce Risk of Diabetes. 

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The presence of very low amounts of sugar and no harmful cholesterol in cashews makes them safe for diabetic patients! This even helps in lowering the risk of type 2 diabetes.

Healthy Muscles & Nerves.

Cashews are a good source of magnesium, which is vital for the healthy development of bones, muscles, tissues, and organs of the body. Magnesium helps maintain blood pressure, boost the immune system, maintain the nerve function, and keep the bones strong. It also is involved in metabolic functions, influences the insulin activity and regulates the blood sugar levels of the body. A deficiency of magnesium alters the metabolism of calcium and the hormones responsible for its regulation.

Reduce Risk of Anemia.

Cashews are a source of dietary iron which is vital for carrying oxygen around the body and aids in the functioning of enzymes and the immune system. A deficiency of iron in the diet can lead to fatigue, anemia, and an increased susceptibility to infections.

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Prevent Gallstones.

Gallstones are stone-like deposits that usually consist of cholesterol, which accumulates in the gallbladder. A regular inclusion of healthy nuts like cashews can help lower the risk of formation of gallstones.

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The Nutritional Values Of Cashew Nuts.

Cashews are loaded with many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). 100 g nuts provide 0.147 mg or 32% of daily recommended levels of pyridoxine. Pyridoxine reduces the risk of homocystinuria, and sideroblastic anemia. Niacin helps prevent “pellagra” or dermatitis. Additionally, these vitamins are essential for the metabolism of protein, fat, and carbohydrates at the cellular level.

This’s an indepth analysis of the nutritional values of Cashew nuts

(Anacardium occidentale),

Nutritional value per 100 g.

Principle Nutrient Value Percentage of RDA
Energy 553 Kcal 28%
Carbohydrates 30.19 g 23%
Protein 18.22 g 32.5%
Total Fat 43.85 g 146%
Cholesterol 0 mg 0%
Dietary Fiber 3.3 g 8.5%
Vitamins
Folates 25 µg 6%
Niacin 1.062 mg 6.5%
Pantothenic acid 0.864 mg 17%
Pyridoxine 0.417 mg 32%
Riboflavin 0.058 mg 4.5%
Thiamin 0.423 mg 35%
Vitamin A 0 IU 0%
Vitamin C 0.5 mg 1%
Vitamin E 5.31 mg 35%
Vitamin K 34.1 µg 28%
Electrolytes
Sodium 12 mg 1%
Potassium 660 mg 14%
Minerals
Calcium 37 mg 4%
Copper 2.195 mg 244%
Iron 6.68 mg 83.5%
Magnesium 292 mg 73%
Manganese 1.655 mg 72%
Phosphorus 593 mg 85%
Selenium 19.9 µg 36%
Zinc 5.78 mg 52.5%
Carotene-ß 0 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 22 µg

 

The Cashew Fruit (Apple).

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Cashew Fruit (Cashew Apple): Cashew apples possess anti-bacterial properties and have been proven to be effective in treating stomach ulcers and gastritis, which are usually caused by H. pylori bacteria. The juice from cashew apples is rich in vitamin C and has an anti-scurvy effect. It is widely utilized in the cosmetic industry due to the presence of antioxidants and is used in the preparation of various creams and shampoos.

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Cashew extract contains anacardic acid, which is an antioxidant and has been shown to limit the pigmentation effects of aging and eradicate the cancer cells. The fruit of the cashew tree is used to treat infant’s thrush and sore mouth. In the Amazon, people use tea prepared from the bark and the cashew apple juice for chronic dysentery and as an anti-diarrheal remedy. It is also believed to possess sudorific or sweat-inducing properties. The juice extracted from the cashew apple can also serve as an ointment for aches of rheumatism and neuralgia.

In South America, it is used to prepare sauces, jams, and curries, and it is also fermented into vinegar and liquor. It is not very popular because of its acidic taste, owing to the presence of a layer of its skin that can lead to allergic reactions on the throat or tongue, making it non-palatable. It can be consumed only after steaming or boiling for a few minutes.