What Are Cashews?
Cashews are kidney-shaped seeds harvested from the cashew tree, a tropical species native to India and Brazil. While often classified as nuts, they are technically seeds. Despite their high price due to a complex harvesting process, cashews offer incredible health benefits, making them a worthwhile addition to a balanced diet.
Why You Should Eat Cashews
Cashews are not only a delicious and versatile snack but also a powerhouse of essential nutrients. Their naturally sweet, buttery flavor and creamy texture make them a popular ingredient in various recipes, from dairy-free cashew milk to rich sauces and desserts.
Cashew Nutrition Facts (Per 30g Serving):
- Calories: 170 kcal
- Carbohydrates: 9g (1.75g sugar, 1g fiber)
- Protein: 5.5g
- Healthy Fats: 12.7g (rich in monounsaturated and polyunsaturated fats)
Essential Micronutrients in Cashews:
- Calcium: 10mg
- Iron: 2mg
- Magnesium: 85mg
- Phosphorus: 170mg
- Potassium: 190mg
- Sodium: 3mg
- Copper: 630µg (important for brain health)
- Zinc: 1.7mg (supports immune function)
- Vitamin B1 (Thiamine): 10% of the Daily Value (DV)
- Vitamin K: 8% of the DV
- Additional nutrients: Small amounts of vitamin C, B6, B9, manganese, and selenium
Health Benefits of Cashews
1. Rich in Healthy Fats for Heart Health
Cashews contain heart-healthy unsaturated fats, which help reduce bad cholesterol (LDL) and improve good cholesterol (HDL), promoting cardiovascular well-being.
2. Great Plant-Based Protein Source
With almost as much protein as cooked meat, cashews are an excellent option for vegetarians and vegans looking to meet their protein needs.
3. Supports Bone Health
High in magnesium, phosphorus, and calcium, cashews contribute to stronger bones and help prevent osteoporosis.
4. Boosts Brain Function
Cashews are loaded with copper, zinc, and iron—essential minerals that support brain health, cognitive function, and neurotransmitter production.
5. Strengthens the Immune System
Zinc and antioxidants in cashews help strengthen the immune system, reducing the risk of infections and illnesses.
6. Promotes Healthy Skin
Vitamin E and antioxidants like polyphenols and carotenoids protect the skin from premature aging and environmental damage.
Cashews: A Versatile Superfood
Cashews are used in various ways, from snacking to making dairy alternatives like cashew milk, cheese, and creamy sauces. Thanks to their rich nutrient profile, they are a great addition to a healthy diet when consumed in moderation.
How Many Cashews Should You Eat Per Day?
A handful (about 30g or 1 ounce) is the perfect portion to enjoy the benefits of cashews without excessive calorie intake.
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