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Cashews: Nutrition and Health benefits You Did not Know About

Cashew Nuts: Nutrition and Health Benefits You Didn't Know About

Cashews – one of the most favorite nuts, are also a popular ingredient in Indian cuisine and an important part of Indian festive celebrations. They can be eaten raw but are also used in savory dishes like curries and stews. They also play an essential part in Indian sweet dishes. Well, how can we forget the most popular Indian sweet dish, "kaju katli"?


Cashews have an unmistakable kidney-like shape and are grown in subtropical climates like Brazil, Vietnam, Africa and India. They are popular for their sweet buttery taste and for being a great source of minerals and nutrients. You can get many varieties of Cashews in stores, they are sold both raw or roasted and salted or unsalted.


The nutrient profile of Cashews.

The nutritional value of cashews (1 ounce – 28.35 grams) are :

  • Calories: 157

  • Carbohydrate: 8.56 grams (g)

  • Sugar: 1.68 g

  • Fiber: 0.9 g

  • Protein: 5.17 g

  • Total fat: 12.43 g

  • Calcium: 10 milligrams (mg)

  • Iron: 1.89 mg

  • Magnesium: 83 mg

  • Phosphorus: 168 mg

  • Potassium: 187 mg

  • Sodium: 3 mg

  • Zinc: 1.64 mg

Cashews have well-balanced nutrient profile. Some of the nutrients that stand out are :

  • Cashews possess a healthy balance of fat types. While 62 percent of the cashew's fats are monounsaturated fat (MUFAs), 18 percent are polyunsaturated fats (PUFAs). They are also a good source of protein.

  • Cashews are rich in Magnesium which is very important for normal functioning of the body. It is involved in many biochemical reactions in the body like energy creation, muscle movements and nervous system regulation.

  • Cashews Provide Nearly 100 Percent of Your Recommended Daily Copper Intake. It is an important nutrient which is necessary for the growth of new blood vessels and for maintaining healthy immune system. The use of copper is throughout the body.

  • Cashews also contain vitamin C and B, which are important blocks of the body and maintains good health.


Health benefits of Cashews.

Cashew nuts are full of antioxidants, vitamins, and minerals which are required for the normal functioning of the body. Cashews have many health benefits as a result of their elaborate nutritional profile. Some of them are as follows:-


  • Improves bone and joint health:

Cashews are one of the few food sources that are high in copper and magnesium, both of which are important for bone health. Together, they work to strengthen the bone mass. Most of the magnesium in your body is stored in the bones, so its deficiency will naturally cause your bones to suffer.Copper plays a vital role in formation of collagen, a protein found in bones and muscles. Hence, it helps in the formation and repair of bones. Copper deficiency can lead to brittle bones and higher risk of osteoporosis.


  • Boosts Your Immune System

In numerous studies boosting zinc intake has been associated with a healthier immune response, and cashews are a great source of zinc. Each 1-ounce serving of cashews provides 1.6 mg of zinc, of your recommended daily target. Zinc is very crucial for the development of immune cells. It helps to keep immune system strong and fights off bacteria and viruses. Zinc obtained from a plant based food like cashews is very beneficial to keep immune system active.


  • Improves Heart health.

Cashews contain heart-healthy fats. The 13 grams of fat that an ounce of cashew have, mostly contain monounsaturated fats. These are “essential fatty acids” that can lower the unhealthy LDL cholesterol and triglyceride levels. They help to reduce inflammation in your body that can lead to increased risk of several heart diseases.Several research studies have proved that the risk of heart diseases is less when you have nuts included in your diet as compared to when they are not included.


  • Helps in weight loss.

Cashews are a keto-friendly snack. They are a great source of protein which is why they give out a lot of energy, at the same time they are also linked to higher expenditure of energy. Hence, they help to manage weight. They are also high in fiber which makes them more filling and makes you feel less hungry.In many weight loss diets you would often find that nuts like cashews and almonds are included, even when they have moderate calories because they contain healthy fats which are necessary for the body.


Summing it up.

Cashews being a plant-based food results in reducing the risk of many lifestyle diseases. They are also good for your skin and hair due to their micro-nutrient content. There are n number of benefits of cashews, although keep in mind to buy high-quality cashews.


Refresh's cashews tastes far better and have the highest nutrient density. They are the best option if you want to avail of all the health benefits of cashews.

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