In India we commonly know cashew as Kaju, the healthy dry fruit for all ages of human. We use them mostly in sweets and everyone like to eat them as they are. Cashews have full health benefits of anti-oxidants, vitamins and minerals. Cashews are an excellent source of copper, and a good source of phosphorus, magnesium, manganese, and zinc which are required for the healthy functioning of the body.
Nutrition Values of Cashew Nuts
100 grams of Cashew Nuts contain Energy- 553 Kcal, Carbohydrates- 30.19 g, Protein- 18.22 g, Total Fat- 43.85 g, Dietary Fiber- 3.3 g, Sodium- 12 mg, Potassium- 660 mg, Calcium- 37 mg, Copper- 2.195 mg, Iron- 6.68 mg, Magnesium- 292 mg, Manganese- 1.655 mg, Phosphorus- 593 mg, Zinc- 5.78 mg, Vitamin E- 5.31 mg and Vitamin C- 0.5 mg.
This kidney shaped nuts have many health benefits, some of them are described below.
Health Benefits of Cashew Nuts
01) Improve Bone Health: – Everyone knows that calcium is necessary for strong bones, but magnesium is also vital for healthy bones. Magnesium along with calcium helps support muscle and bone structure.
02) Weight Loss: – Even though cashew nuts are considered as fats, it contains good cholesterol. Approximately 75% of the fats contained in cashew nuts are unsaturated fats which is a good for health. Cashew nuts also contain a high amount of fiber which helps in reducing body weight. Cashew nut also helps facilitate the body’s metabolism.
03) Healthy Heart: – Cashew nuts are rich in good fats and have zero cholesterol which helps lower LDL. Triglycerides are a form, in which fats are carried in the blood, and high triglyceride levels are associated with an increased risk for heart disease, oleic acid in cashews helps in reduction of triglyceride level. Cashews are cholesterol free and the antioxidants present keeps you away from heart diseases. Cashew is also a source of omega-3 fatty acid which is known for combating heart related problems and prevents cardiac arrhythmia. To lower your risk of cardiovascular and coronary heart disease, enjoy a handful of cashews or other nuts, or a tablespoon of nut butter, at least 4 times a week.
04) Dental Health: – Chemicals in cashew nuts kill gram positive bacteria, a pervasive mouth affliction that causes tooth decay. Eating cashew nuts at moderate levels can eliminate abscessed teeth.
05) Prevent Cancer: – Cashews can reduce your colon cancer risk. Cashews are ripe with proanthocyanidins, a class of flavones that actually starve tumors and stop cancer cells from dividing. Their high copper content protects us from cancer.
Some Other Health Benefits of Cashew Nuts
- It lowers the high blood pressure
- Improves hair and skin structure
- Prevent Gallstone
- Improves nerves functions
- Cashews help in sound sleep
- Cashew nuts also contain high fiber so good for digestion
- Cashews help increase oxygen to the brain which plays an important role in enhancing memory.
- Cashew is helpful in combating diabetes
Though cashews are absolutely delicious and difficult to stop eating after just a few, remember control is the key to good health. Eating between 5-10 pieces is enough for a day; excess consumption can lead to weight gain so eat within limits.
