The cashew nut (Kaaju) crop is one of the world’s largest grown tree nut crops and is grown extensively in many countries across the globe. Their nutritious benefits have been known for ages and they have always been used by man. This bean shaped nut and the tree it grows in is an evergreen one. The shell of the cashew fruit is known to be poisonous and people who touch it develop skin rashes or blisters.
The cashew nuts are roasted to remove toxins, de-shelled and dried before they are sold in the market for consumption. The caustic resin which is removed is used in making insecticides and varnishes. Cashew is a wonderful in- between mealtime snacks and can be added to many dishes to enhance their taste and add crunchiness to your meals.
What Makes Cashew Nuts So Special?
Cashews are rich in minerals like magnesium, copper and contain plenty of monounsaturated fats that are so good for your heart.
Here is the nutritional content of 100 grams of cashew nuts:
- Riboflavin 19mg
- Calcium 46mg
- Thiamine 63mg
- Niacin 2.1mg
- Phosphorus 428mg
- Carbohydrates 27gm
- Protein 18.5gm
- Fat 48.2 gm
- Calories 578
Consuming a quarter cup of cashew nuts daily will provide you with the following nutritional benefits. You will receive 37.4% of daily recommended monounsaturated fat so healthy for your heart, 38 % of the daily recommended value of Copper and 22.3% of Magnesium.
Health Benefits of the Cashew Nut
- There is zero cholesterol content in cashew nuts and is extremely safe for the heart.
- It works well to help build the body.
- Helps in the maintenance of healthy gums and teeth.
- It provides energy to the body and is termed as an energizing food.
- The healthy monounsaturated fats present in cashew nuts helps protect your heart as it helps to reduce triglycerides which are often associated with causing heart ailments.
- Loaded with antioxidant properties, Cashew nuts help eliminate free radicals that cause cancer.
- Its high density and high amounts of dietary fiber help people who are n weight management programs, but only when consumed in small or moderate amounts.
- It is rich in Magnesium. This mineral along with Calcium helps to build healthy muscles and bones in your body.
- Women who suffer from insomnia due to menopausal problems benefit from eating a handful of cashew nuts due to its magnesium content.
- Body energy is increased due to its high copper content and it provides greater flexibility to bones and its joints and blood vessels.
- Consuming cashew nuts allows the body to absorb iron, help eliminate cancer causing free radicals, develop connective and bone tissue and produce melanin that helps the skin to shine and your hair to retain in its natural color.
How Cashew Nuts Play an Important Role in Diet Management
The fat content in Cashew nuts is approximately 12 grams per ounce of nuts and two grams of saturated fat. This is a healthy fat and the ratio of ideal fat in cashew nuts is 1:2:1 for saturated, monounsaturated and polyunsaturated fats and according to scientists is the best ratio for good health. Cashew nuts have fatty acids that comprise of tocopherols, phytosterols and squalene that help in lowering heart ailments with the added benefits of its zero cholesterol content is really a health food. Cashew nuts are comparatively lower in fat content per serving than other nuts which include peanuts, almonds pecans and walnuts. Cashew nuts should be eaten in moderation in weight management programs.
The Role of Magnesium in Cashew Nuts
Cashew nuts contain 82.5 mg of the mineral per ounce of nuts and it helps build up a healthy heart and protects you against muscle spasms, tension, fatigue, soreness, headaches caused by migraines and high blood pressure. Magnesium along with calcium makes your bones and muscles strong and healthy. It also helps prevent asthma attacks and provides restful sleep to menopausal women.
Cashew nuts also help people with diabetes as it can reduce triglyceride levels and help protect them from further complications. Including a handful of these wonder nuts in their raw form lowers the risk of developing the most common of diabetes, the Type Two diabetes. Gallstone disease is reduced due to intake of cashew nuts and eating cashew nuts keeps your gums and teeth in pristine condition keeping them away from bacterial attacks. Mouth afflictions can lead to various other diseases like acne, tooth decay, leprosy and tuberculosis and all these can be kept at bay by eating some cashew nuts every day.
Cashew nuts can spoil rather easily when kept at room temperature, so keep them in an airtight container in your refrigerator to preserve their goodness and in their frozen form will last for a year.
Enjoy these healthy nuts; and include them in your diet today!
