Sweet, crunchy, and flavorful cashew nuts are energy dense nuts. Cashews contain anti-cancer agents, minerals, and nutrients. Cashew nuts nutritional values are great and beneficial for human health. Cashews are one of the prominent ingredients in sweet dishes around the world. What are the nutritional values of cashew nuts?

Normally, cashew trees are tropical evergreen trees from the family Anacardiaceae. Cashew nut trees are local to Brazil’s Amazon rain forests. It spread everywhere throughout the planet by Portuguese travelers. Cashew farming is a profitable business in Brazil, Vietnam, India, and African nations.

Cashews tree grew many consumable pear-formed organic fruit called cashew apples. Cashew nuts basically grow on the base of cashew apples. Cashew nuts on the base of cashew apples are basically a drupe. This drupe contains a hard external shell to protect the consumable nut (cashew nut).

Structure of Cashew Nut

The consumable part (cashew nut) is inside a hard external shell. Cashew shell contains poisonous phenolic oil urushiol. Urushiol is an intense and harsh skin aggravation poison. That is the main reason cashews are not available with their shell in market.

In the production units, they process the cashews and remove this poisonous oil. Whole cashew nuts are steamed and baked at high temperatures to destroy urushiol oil.

After this process, they mechanically shell them to separate the consumable parts (cashews).

Cashew nut measures around an inch long and 1/2 inch in width. The shape of a cashew nut is like kidney or bean. Cashews contain smooth surfaces with a pointed tip. Cashew nuts are crunchy and contain a sweet rich flavor.

Nutritional Values Of Cashew Nuts

These cashew nuts nutritional values are as per 100 g serving. (Source: U.S. DEPARTMENT OF AGRICULTURE)

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In the presence of these nutritional values of cashew nuts, cashews are good for a Keto diet plan. These nuts are helpful to lessen the chances of cancer, coronary illness, and diabetes.

Cashews are also good for weight loss. There are many incredible micronutrients present in cashews. Regular intake of cashews improves your skin, hair, and nerve system.

Cashew nuts are used in conventional medication in past. Many people in this modern world also use cashew nuts as conventional medication for different diseases. Cashew nuts are nutritious and make you healthy, start eating cashew nuts now.

Are cashew nuts healthy to eat?

A 100 g serving of cashew nuts contains 32% protein, 146% total fat, and 23% sugars. 62% of cashew nuts fat is monounsaturated fat, while 18% is polyunsaturated fat. Cashews are considered best among other nuts because of high monounsaturated fats. Monounsaturated fat helps to control aggravation.

Cashew nuts generally contain low measures of polyunsaturated fats. Low polyunsaturated fat helps to maintain the ratio of Omega-6 to Omega-3. High monounsaturated fat helps to lower the risk of a tumor, heftiness, and coronary illness.

What are the healthful advantages of cashew nuts?

There are many health advantages of cashew nuts. There is a detail of all health benefits which we can get from cashew nuts nutritional values.

Cashew nuts to fight cancer

Cashew nuts contain proanthocyanidins. It is a kind of flavanol that kills tumors and stops cancer cells from dividing.

Cashew nuts prevent heart problems

The oleic acid in cashew nuts advances a healthy cardiovascular system. It helps to lower triglyceride levels, which is related to coronary illness chance.

Cashew nuts improve bone & joints health

Cashew nuts contain magnesium and copper, both are good for bone mass. Most of the magnesium in the human body exist in bones.

If you are not getting enough magnesium you may face bone issues. Copper helps to keep bones and joints adaptable by producing collagen and elastin.

Cashew nuts improve nerves system

Cashew nuts contain magnesium which helps to improve nerve coordination. It further prevents calcium digestion to nerve cells, which helps to loosen nerves and muscles. You may face frequent muscle spasms if your magnesium levels are low.

Cashew nuts for skin & hair

Cashew nuts copper fabricates different compounds engaged with hemoglobin and collagen. Collagen is a basic protein found in hair and skin that provides flexibility. Copper is essential for your skin color and smooth skin surface.

Cashew nuts for diabetes

Diabetes is an incurable problem and many people are facing this problem in this modern age. According to studies, cashew nuts help to lower sugar levels in blood.

Cashew nuts for development & growth

Cashew nuts contain many essential minerals. Manganese, potassium, copper, magnesium, zinc, and selenium are some of them. A handful of cashew nuts in a day provides enough of these minerals and protects from infections.

Selenium is an essential micronutrient. It works as a cofactor with different compounds like glutathione peroxidases. Glutathione peroxidase’s main role is to protect the organs from oxidative damage.

Copper, manganese, and zinc content of cashews are beneficial for human development, growth, and DNA formation.

Cashew nuts for dermatitis

Cashew nuts contain many vitamins like vitamin B-5, vitamin B-6, riboflavin, and thiamin. 100 g cashews provide 0.147mg or 32% of daily prescribed amount of pyridoxine.

Pyridoxine lowers the danger of homocystinuria and sideroblastic sickliness. Niacin found in cashews that lowers the risk of pellagra or dermatitis. These nutrients are essential for the digestion of protein, fat, and starches.

Cashew nuts for eye health

Cashew nuts contain zeaxanthin. It is a vital flavonoid, which exist in the retinal macula lutea of eyes. Zeaxanthin provides cell fortification and protects from UV harms. It also prevents the age-related macular degeneration in seniors.

Cashew nuts for weight loss

Cashew nuts are nutritious nuts. The low caloric content of cashews makes them supernatural weight-loss food. You can add them to your weight loss plan to get health benefits.

Cashews contain less fat than other nuts including peanuts, pecans, almonds, and walnuts. What makes them a victorious weight loss nut? They are nutritious, vitality thick, and contain high fiber. All these qualities make them perfect, to reduce overseeing weight.

Cashew nuts are high protein nuts. In one ounce there are 4g of protein, which is practically 10% of the suggested 46g of protein every day for ladies. For men, the prescribed daily protein value is 56g. Cashews are high protein and low-calorie nut. Eating cashews enable people to get more fit.

How to add cashew nuts in your daily eating plans?

Cashew nuts are crunchy nuts with a smooth surface and sweet fruity smell. Here are some ideas to add cashew nuts in your daily eating plans;

  • Cashew nuts can be used as snacks. You can eat a handful of cashews at any time of day. They are available in raw, salted, and unsalted packing.
  • Cashew nuts contain a nutty and wonderfully sweet taste. You can add them to any dessert, sweet dish, or baking.
  • Cashew nuts like almonds and other dry organic nuts can be used in rice and curry.
  • You can add cashew nuts, almonds, and pistachio to your sundaes and confectionaries.
  • You can make cashew spread or margarine. Most of the fat in cashew margarine are healthy fats.
  • You can add cashew nuts to your bowl of salad.
  • You can also use grounded cashew nuts rather than breadcrumbs to coat chicken or fish.

How to buy and store cashew nuts?

Cashew nuts are available in the market throughout the year. In stores cashews are sold without shell. Because the cashew shell contains phenolic acid urushiol, which is a strong skin aggravated.

You have the option to buy raw, roasted, salted, and candy-coated cashew nuts. You can buy it as per your choice and taste. Salted cashews contain high measures of sodium which is not good for your health. Same as that candy-coated cashews contain unhealthy additives.

Always buy cashew which are not broken, spotless, decent in natural color, and odourless. Store cashews in an airtight jar and keep them in a refrigerator. Under perfect conditions, new nuts can be stored for up to 6 months.

Are there any cashew nuts sensitivities?

Cashew nut sensitivity is a typical excessive touchiness condition in some people, especially in kids. These side effects may be like basic skin tingling to serious type of anaphylactic appearances. You may face trouble breathing, abdominal pain, retching, and loosen bowels.

These sensitivities are because of synthetic compound anacardic acid (urushiol). Urushiol acid can be found in cashew apples, cashew shells, and nuts. People with these known susceptible sensitivities to cashew nuts may avoid eating cashews. If you experience any of these sensitivities stop eating cashews and consult with your doctor. You can start the intake again after you recovered from these conditions.