Cashews have a buttery, sweet, and salty taste, an
unmistakable shape, and they are an excellent source of
vitamins and minerals. They grow on cashew nut trees.
Many of us eat cashews after they have been roasted and
salted, which turns them into a delicious snack.
Nutrition Facts
Cashews, Raw, 1 ounce
Amount
Calories 155 calories
Carbohydrates 9.2 g
Protein 5.1 g
Vitamin E 0.3 mg
Vitamin K 9.5 mcg
Vitamin B6 0.1 mg
Calcium 10.4 mg
Sodium 3.4 mg
What Are the Health Benefits of Cashew nuts?
Although cashews are one of the lowest-fiber nuts, they are
packed with vitamins, minerals and antioxidants. These include
vitamins E, K, and B6, along with minerals like copper,
phosphorus, zinc, magnesium, iron, and selenium, all of which
are important for maintaining good bodily function.
Heart Health
Research shows that eating more nuts, such as cashews, can
lower your risk for cardiovascular disease. This may occur by
reducing blood pressure and “bad” cholesterol levels. Nuts are
naturally cholesterol-free and contain good amounts of heart-
healthy fats, fiber, and protein. They also contain arginine,
which protects the inner lining of artery walls.
Other vitamins and minerals in nuts, like potassium, vitamins E
and B6, and folic acid, also help to fight heart disease.
Blood Health
The copper and iron in cashews work together to help the body
form and utilize red blood cells. This in turn keeps blood
vessels, nerves, the immune system, and bones healthy and
functioning properly.
Eye Health
We’ve all heard that carrots are good for your eyes, but it
might come as a surprise that cashews are too! They contain
high levels of lutein and zeaxanthin, which act as antioxidants
when consumed regularly. These compounds protect the eyes
from light damage (which can turn into blindness in the
elderly), and can even help decrease the instance of cataracts.
Weight Loss
According to research, two servings of nuts a day is helpful in
fighting against cardiovascular disease, diabetes, and cancer.
Replacing animal fats and proteins with the mono-and
polyunsaturated fats found in cashews is an excellent way to
manage your weight and reduce the build-up of fat and
cholesterol in the heart.
What About the Fat?
Cashews contain a lot of vitamins and nutrients, but they also
contain a lot of fat. The good news is that these fats are
mostly monounsaturated and polyunsaturated.
When substituted for saturated fats and eaten in moderation,
mono- and polyunsaturated fats can help improve heart disease
as well as reduce the risk for stroke and prevent weight gain.
Polyunsaturated and monounsaturated fats also contribute
vitamin E to the diet. Vitamin E is a powerful antioxidant that
is great for promoting positive cell growth and overall health in
the human body.
The Takeaway
Consumption of cashews has been linked to cancer prevention,
heart health, and weight maintenance. Cashews make a great
replacement for animal fats and proteins, and their delicious
flavor makes them a satisfying snack.
Without a doubt, cashews are a versatile and healthy food,
unique among other nuts and packed with the vitamins and
nutrients essential to good health. The next time you can, grab
a handful of cashews and enjoy the benefits of this amazing
nut!
unmistakable shape, and they are an excellent source of
vitamins and minerals. They grow on cashew nut trees.
Many of us eat cashews after they have been roasted and
salted, which turns them into a delicious snack.
Nutrition Facts
Cashews, Raw, 1 ounce
Amount
Calories 155 calories
Carbohydrates 9.2 g
Protein 5.1 g
Vitamin E 0.3 mg
Vitamin K 9.5 mcg
Vitamin B6 0.1 mg
Calcium 10.4 mg
Sodium 3.4 mg
What Are the Health Benefits of Cashew nuts?
Although cashews are one of the lowest-fiber nuts, they are
packed with vitamins, minerals and antioxidants. These include
vitamins E, K, and B6, along with minerals like copper,
phosphorus, zinc, magnesium, iron, and selenium, all of which
are important for maintaining good bodily function.
Heart Health
Research shows that eating more nuts, such as cashews, can
lower your risk for cardiovascular disease. This may occur by
reducing blood pressure and “bad” cholesterol levels. Nuts are
naturally cholesterol-free and contain good amounts of heart-
healthy fats, fiber, and protein. They also contain arginine,
which protects the inner lining of artery walls.
Other vitamins and minerals in nuts, like potassium, vitamins E
and B6, and folic acid, also help to fight heart disease.
Blood Health
The copper and iron in cashews work together to help the body
form and utilize red blood cells. This in turn keeps blood
vessels, nerves, the immune system, and bones healthy and
functioning properly.
Eye Health
We’ve all heard that carrots are good for your eyes, but it
might come as a surprise that cashews are too! They contain
high levels of lutein and zeaxanthin, which act as antioxidants
when consumed regularly. These compounds protect the eyes
from light damage (which can turn into blindness in the
elderly), and can even help decrease the instance of cataracts.
Weight Loss
According to research, two servings of nuts a day is helpful in
fighting against cardiovascular disease, diabetes, and cancer.
Replacing animal fats and proteins with the mono-and
polyunsaturated fats found in cashews is an excellent way to
manage your weight and reduce the build-up of fat and
cholesterol in the heart.
What About the Fat?
Cashews contain a lot of vitamins and nutrients, but they also
contain a lot of fat. The good news is that these fats are
mostly monounsaturated and polyunsaturated.
When substituted for saturated fats and eaten in moderation,
mono- and polyunsaturated fats can help improve heart disease
as well as reduce the risk for stroke and prevent weight gain.
Polyunsaturated and monounsaturated fats also contribute
vitamin E to the diet. Vitamin E is a powerful antioxidant that
is great for promoting positive cell growth and overall health in
the human body.
The Takeaway
Consumption of cashews has been linked to cancer prevention,
heart health, and weight maintenance. Cashews make a great
replacement for animal fats and proteins, and their delicious
flavor makes them a satisfying snack.
Without a doubt, cashews are a versatile and healthy food,
unique among other nuts and packed with the vitamins and
nutrients essential to good health. The next time you can, grab
a handful of cashews and enjoy the benefits of this amazing
nut!
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