Cashews Nutrition Facts & Health Benefits

Cashews benefits derived from its nutrient content such as minerals which is the most higher content. Cashew nuts contain polyunsaturated fats and monounsaturated fats are high. Both of these fats can improve overall health. Cashew nuts also contain phosphorus, magnesium, copper, and high amounts of tryptophan. In addition, nuts are a source of vitamin B, potassium, and folic acid which is good.

Cashew nuts contains more than 80 nutrients, without any cholesterol in it. Iron and calcium is also found in nuts produced by plants that has Latin name Anacardium occidentale, although in small quantities. Cashew nuts can increase blood pressure, but this only occurs in cashews containing sodium (salt) in high numbers. So, for people who have high blood pressure, you should look for nuts that contain little or no salt at all.

Cashew nuts are not only delicious eaten directly as a snack. Cashew nuts are also often used as a raw material in a variety of different dishes, such as cakes and a variety of desserts. Some people may worry too much nuts will cause weight gain and heart problems. The good news is, cashew nuts contain no cholesterol as much as other nuts, so it is relatively safe to eat.

Calories in cashews & nutrition facts

Do you know that cashews high in calories? Because in 18 kernels of cashews or about 1 oz, contain  157 calories and every 100 gr of cashews contain 553 calories. Cashew nuts are a source of both protein and fiber. Fat contained in nuts is monounsaturated fat, so it is good for heart health. In addition, cashew nuts are also rich in potassium, zinc, folic acid, selenium, and vitamin B.

Cashew nuts contain high amounts of potassium in the blood that are needed for it to function well. Potassium helps the blood clotting process, thus helping to stop bleeding when injury occurs. People suffering from hemophilia also will receive many benefits of eating nuts due to its high potassium content.

Cashew nuts are also known as a good source of fiber so improving the digestive system. If you have digestive problems and want to launch a bowel movement, hence the emphasis on eating fiber will help alleviate the condition.

Cashew nuts are also a good source of iron. Lack of iron can cause a condition called anemia. Anemia occurs when not enough red blood cells to carry oxygen throughout the body. Anemia will make the body become weak and lethargic.

Cashew nuts are a source of copper. Copper helps the body in the absorption of iron. Iron, if taken with foods that contain copper will be easily absorbed by the body. Manganese and magnesium are minerals that are found in cashew nuts. Both these minerals help the formation of cells and tissues. If you want to have beautiful and healthy hair, be sure to sufficient dietary intake of manganese and magnesium, can be obtained among others from cashew nuts.

Phosphorus and zinc that the body needs in order to function properly can also be found in nuts. Riboflavin and thiamine helps keep vision remains good, keep skin healthy, and boost the immune system. For more detailed cashews nutritional value, below you can read at table based on USDA National Nutrient database.

Cashew nuts (Anacardium occidentale) nutritional value per 100 gr.
Energy : 553 Kcal
Carbohydrates : 30.19 g
Protein : 18.22 g
Total Fat : 43.85 g
Dietary Fiber : 3.3 g
Total sugars : 5.91 g
Water : 5.20 g

  • Folates : 25 µg
  • Niacin : 1.062 mg
  • Riboflavin : 0.058 mg
  • Thiamin : 0.423 mg
  • Vitamin A : 0 IU
  • Vitamin B6 (Pyridoxine) : 0.417 mg
  • Vitamin C : 0.5 mg
  • Vitamin E (toco-pherol) : 0.90 mg
  • Vitamin K : 34.1 µg
  • Calcium : 37 mg
  • Sodium : 12 mg
  • Potassium : 660 mg
  • Iron : 6.68 mg
  • Magnesium : 292 mg
  • Phosphorus : 593 mg
  • Zinc : 5.78 mg
  • Carotene-ß : 0 µg
  • Crypto-xanthin-ß : 0 µg
  • Lutein-zeaxanthin : 22 µg
Cholesterol : 0

7 cashews health benefits

  1. Benefits of cashew nuts to improve memory: With its effectiveness for improving good cholesterol (HDL), the cashew nuts also play a role in improving brain function, including human memory. Cashew nut consumption helps the brain to be able to store memory better. Thus, it is not surprising that several studies have shown that nuts can prevent diseases such as Alzheimer's. Another advantage for the elderly is, cashew nuts can help maintain the vision.

  2. Prevent artery disease-related: 
    Cashew nuts good for the heart because it contains monounsaturated oleic acid and palmitoleic acid. These essential fatty acids help to lower bad cholesterol (LDL) while increasing the good cholesterol (HDL). Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and stroke by supporting healthy blood lipids.

  3. Contains antioxidants and anti macular degeneration: 
    Cashew nuts also contain small amounts of zea-xanthin, an important flavonoid antioxidant pigment that will selectively absorbed into the retinal macula lutea in the eyes. Estimated also provides protective antioxidants and filters UV rays and helps prevent age-related macular degeneration (ARMD) in the elderly.

  4. Improve heart health and reduce levels of bad cholesterol : Monounsaturated fats help improve heart health. They are found in the Mediterranean diet. Eating nuts can increase good cholesterol and reduce bad cholesterol levels.

  5. Lowers the risk of cancer: Content of antioxidants and vitamins that are high in nuts help eliminate free radicals in the body. Cashew nuts may help boost the immune system and kill cancer cells that develop in the body.

  6. Strengthen bones: Magnesium that found in cashews help promote strong bone structure in the body. Magnesium is found around 82.5 mg / oz in cashews. Magnesium along with calcium, helps support the muscles and bone structure.

  7. Lose weight : Approximately 75% of the fat contained in cashews is unsaturated fats that are good fats.In addition, cashews contain high amounts of fiber. Good fats can make cashews help you lose weight and give you more energy to the body. Cashew nuts also help facilitate the body's metabolism.
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Writen by: Mr Soed - Friday, August 30, 2013