Cashew nuts, or cashews, make an excellent between meal snacks and are also delicious as nut butter or thrown into stir-fries and Asian dishes. They also make a delicious creamy sauce used in Indian curries. The health benefits of cashew nuts include heart disease prevention, bone health, antioxidant protection and energy production.
Cashew Nut Nutrition
The health benefits of cashew nuts can be linked to their nutrition. Cashews contain 160 calories and 13g fat per 28g portion. The fat in cashew nuts is mostly in the monounsaturated form. Cashews are the winners for zinc content and are also rich in copper, potassium and magnesium. They are also a source of vitamin K and vitamin B6.
Cashews for Heart Disease Prevention
Monounsaturated fats are associated with a reduced risk of heart disease, especially when they replace saturated fats in the diet. Large epidemiological studies have linked nut consumption with a reduced risk of heart disease.
Cashews for Bone Health
Cashews are rich in magnesium and copper, both of which are necessary for healthy bones. Magnesium also helps with the absorption of calcium into bones.
Cashews for Free Radical Protection and Energy
Copper, which is in high supply in cashews helps form part of the enzyme superoxide dismutase, which helps mop up free radicals and is also an essential part of energy production.
Nutrition of Cashew Nuts
Dry Cashews without salt
1 cup- 786 Calories
100 g- 574 Calories
Oil roasted Cashew nuts with salt added
1 cup- 750 Calories
100 g- 581 Calories
Cashew Butter with Salt added
100 g- 587 Calories
1 oz- 166 Calories