Health benefits & nutritional facts about Cashews

Uploaded on: 3 August 2023

Cashew nuts are a nutritional food, providing a good source of healthy fats, protein, and fundamental minerals such as copper, magnesium, and zinc. They also offer several B-vitamins, which are crucial for different bodily functions. However, it’s essential to consume cashews in moderation due to their high caloric content.

Cashews offer a range of health advantages. Here are some:

Heart Health

Cashews are rich in monounsaturated fats, which are considered heart-healthy fats. These fats can help reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL), thereby promoting cardiovascular health.

Nutrient-Rich

Cashews are a good source of fundamental nutrients, including vitamins such as B6, E, and K, and minerals like copper, phosphorus, magnesium, and zinc. These supplements play vital roles in various body functions.

Weight Management

Despite being calorie-dense, cashews can be beneficial for weight management. Their fiber and protein content can increase satiety, helping you feel fuller for longer and reducing the likelihood of overeating.

Bone Health

Cashews contain fundamental minerals like calcium, magnesium, and phosphorus, which are significant for maintaining strong and healthy bones.

Healthy Skin and Hair

The presence of antioxidants like selenium and vitamins E and K in cashews can add to better skin and hair, helping protect against oxidative damage and improving their general appearance.

Digestive Health

The dietary fiber in cashews supports digestive health by promoting regular bowel movements and aiding in the prevention of constipation.

Diabetes Management

Few studies suggest that including cashews in your diet may improve blood sugar levels, because of their low carbohydrate content and high healthy fat and protein content.

Antioxidant Properties

Cashews contain antioxidants that help neutralize harmful free radicals in the body, reducing oxidative stress and inflammation.

Nutritional value of Cashew nuts:

Here is the nutritional information for a 1-ounce (28-gram) serving of raw, unsalted cashew nuts:

Calories: 157 kcal

Total Fat: 12.4 g

Saturated Fat: 2.2 g
Monounsaturated Fat: 7.7 g
Polyunsaturated Fat: 2.2 g
Cholesterol: 0 mg
Sodium: 3 mg
Total Carbohydrates: 8.6 g
Dietary Fiber: 1 g
Sugars: 1.7 g
Protein: 5.2 g
Vitamin E: 0.3 mg (2% of the Daily Value)
Thiamin (Vitamin B1): 0.1 mg (7% of the Daily Value)
Riboflavin (Vitamin B2): 0.1 mg (6% of the Daily Value)
Niacin (Vitamin B3): 0.5 mg (3% of the Daily Value)
Vitamin B6: 0.1 mg (6% of the Daily Value)
Folate (Vitamin B9): 6.6 mcg (2% of the Daily Value)
Pantothenic Acid (Vitamin B5): 0.2 mg (2% of the Daily Value)
Calcium: 10 mg (1% of the Daily Value)
Iron: 1.9 mg (10% of the Daily Value)
Magnesium: 83 mg (21% of the Daily Value)
Phosphorus: 168 mg (17% of the Daily Value)
Potassium: 187 mg (5% of the Daily Value)
Zinc: 1.6 mg (11% of the Daily Value)
Copper: 0.6 mg (31% of the Daily Value)
Manganese: 0.5 mg (23% of the Daily Value)

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