Cashews are a type of nut with a soft consistency and sweet flavor. They are native to South America, specifically Brazil, and were introduced by colonists to Africa and India. Cashews are kidney shaped seeds used in various cuisines such as Indian, Pakistani, Chinese, Thai, and more.
1 ounce of raw cashews (28.35 grams) contains:
- 157 calories
- 56 grams of carbohydrate
- 68 grams of sugar
- 9 gram of fiber
- 622 micro grams of copper
- 17 grams of protein
- 43 g of total fat
- 10 milligrams (mg) of calcium
- 89 mg of iron
- 83 mg of magnesium
- 168 mg of phosphorus
- 187 mg of potassium
- 3 mg of sodium
- 64 mg of zinc
- Cashew nuts are one of the few food sources that are high in copper. One ounce of cashews contains 622 micro grams of copper. For adults aged 19 years and over, the recommended intake for copper each day is 900 micro grams. Severe copper deficiency is associated with lower bone mineral density and an increased risk of osteoporosis.
- The magnesium in cashew nuts is also important for bone formation as it helps with the assimilation of calcium into the bone.
- Cashew nuts also help to lower down the excessive blood pressure.
- Cashew nuts are good for hearth health. Cashews help lower LDL (low-density lipoprotein) and increase the carrying capacity for HDL (High-density lipoprotein). HDL is responsible to absorb the cholesterol from the heart and take it to the liver where it can be broken down.
- The consumption of cashew nuts on a regular basis may help in avoiding blood diseases. Cashew nuts are rich in copper, which plays an important role in the elimination of free radicals from the body. Copper deficiency can lead to iron deficiencies such as anemia. Cashew nuts prevent various blood diseases.