Cashew nuts are native to South American countries, especially Brazil, and were introduced to Africa and India by colonists. These regions are the largest cashew nut producers today.
Cashews have recently been used to make dairy alternatives such as cashew milk, cashew cheese and cashew cream sauce and sour cream.
This article provides information about the nutritional value of cashew nuts and their possible health benefits. You will also find some tips on how to include cashew nuts in your diet and understand any possible health risks.
Cashews are a good source of protein and minerals. According to a report by the U.S. Department of Agriculture 's (USDA) National Nutrition Database, 1 ounce of raw cashews (28.35 grams) contains:
157 calories, 8.56 g(g) carbohydrates, 1.68 g sugar, 0.9 g dietary fiber, 5.17 g protein, 12.43 g total fat, 10 mg (mg) calcium, 1.89 mg iron, 83 mg magnesium, 168 mg phosphorus, 187 mg potassium, 3 mg sodium, 1.64 mg zinc.
In addition, cashew nuts also contain vitamins C and B, including 7 micrograms (mcg) of folic acid.
A serving of cashews is about 18 complete cashews. Cashews are rich in monounsaturated fats and polyunsaturated fats and are a good source of protein.
Heart health.
The monounsaturated and polyunsaturated fatty acids found in cashew nuts help lower LDL cholesterol and triglyceride levels. This can reduce the risk of cardiovascular disease, stroke and heart attack.
A study published in the British Journal of Nutrition suggested that people who ate nuts more than four times a week may have a 37% lower risk of coronary heart disease compared to people who never or rarely eat nuts.
Cashew milk offers many benefits of fresh milk for those who don't like to use dairy products.
The U.S. Food and Drug Administration (FDA) has approved a health statement for food labels, "Consuming 1.5 ounces of most nuts per day as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." ”
Cashew nuts are a good source of magnesium, which plays an important role in more than 300 enzymatic reactions in the body.
These include the metabolism of food and the synthesis of fatty acids and proteins.
Magnesium is also involved in muscle relaxation and neuromuscular transmission and activity.
Magnesium deficiency, which is prevalent in older people, has been linked to insulin resistance, metabolic syndrome, coronary heart disease, and osteoporosis.
Several studies have found that consuming calcium in large quantities without adequate magnesium may increase the risk of arterial calcification and cardiovascular disease, as well as the risk of kidney stones.
In the Framingham Heart Study, people with the highest magnesium intake were found to have a 58% lower chance of coronary artery calcification and a 34% lower chance of abdominal artery calcification.
Weight management.
Limited data suggest that daily consumption of nuts is associated with higher energy expenditure at rest. This may have an impact on weight management.
In addition, in trials comparing weight loss between regimens that included or did not include nuts, regimens for moderate consumption of nuts were associated with greater weight loss.
A 2004 study published in the American Journal of Clinical Nutrition found that women who reported eating few nuts had a higher incidence of weight gain over an 8-year period compared to women who ate nuts twice or more times a week.
The researchers concluded that eating nuts does not lead to weight gain, and that it may help maintain a healthy weight.
A review of studies published in 2017 concluded that nuts can help maintain a healthy weight. They can do this by helping a person feel full and promoting thermogenesis, which can also help boost metabolism.
gallstone.
According to a study in the American Journal of Clinical Nutrition, regular consumption of nuts was associated with a reduced risk of needing surgery to remove the gallbladder.
Of the more than 1 million people recorded over a 20-year time span, women who consumed more than 5 ounces of nuts per week ate less than 1 ounce per week, and had a significantly lower risk of cholecystectomy.
Bone health.
Cashew nuts are one of the few copper-rich food sources. One ounce of cashews contains 622 mcg of copper. For adults 19 years of age and older, the recommended daily intake of copper is 900 micrograms.
Severe copper deficiency is associated with lower bone mineral density and an increased risk of osteoporosis. However, more research is needed on the effects of marginal copper deficiency and the potential benefits of copper supplementation in preventing and managing osteoporosis.
Copper also plays an important role in maintaining collagen and elastin, the main structural components of our body. Without enough copper, the body cannot replace the damaged connective tissue or the collagen that makes up the bone scaffold. This can lead to a range of problems, including joint dysfunction when body tissues begin to break down.
Magnesium in cashew nuts is also important for bone formation because it helps calcium to be absorbed into the bones. Manganese, another mineral in cashew nuts, has been shown to prevent osteoporosis in combination with calcium and copper.
Cashew nuts contain fat, but mainly unsaturated fat, and eating it in moderation is good for health.
True raw cashews are not safe to eat because they contain a substance called urushiol, which is also found in poison ivy. Urushiol is toxic, and contact with it triggers skin reactions in some people.
Cashew nuts are usually sold in "raw" form in stores, but these are steamed. This has removed the toxin and is safe to eat.
Depending on the brand, salted and roasted cashews may contain high levels of salt and fat, which can be detrimental to health. It is best to check the label first and consume these nuts in small amounts.
People with nut allergies should avoid eating cashew nuts because they contain potent allergens that can cause reactions, including life-threatening anaphylactic shock.
Overall, it's better to eat a varied diet than to focus on a single food as the key to good health,