Cashew is delicacy fruits with a lot of benefits and sweet favor. it belongs to a brazil family and was founded by colonists to Africa and India. you can find cashews both in raw or roasted and salted or unsalted.
Quite interesting, cashews have played lots of role in our daily routine, it can stand has a dessert, you can use to make cashew milk, cashew-based cream sauces, sour cream.
According to research carried out by the US Department of Agriculture (USDA), A serve of 1 ounce of raw cashews (28.35 grams) contains:
- Calories: 157
- Carbohydrate: 8.56 g
- Sugar: 1.68 g
- Fiber: 0.9 g
- Protein: 5.17 g
- Fat: 12.43 g
- Calcium: 10 mg
- Iron: 1.89 mg
- Magnesium: 83 mg
- Phosphorus: 168 mg
- Potassium: 187 mg
- Sodium: 3 mg
- Zinc: 1.64 mg
However, as you can see above the nutrients in cashews, it also contains vitamins C and B including 7 mcg of DFE folate.
A 1-ounce meal of cashews is about 18 full cashews. Cashews are a good source of protein and also high in monounsaturated and polyunsaturated fats and a good source of protein.
Benefits of Cashew
Eating a high quantity of plant-based foods like cashew, peanut, and other healthy nuts seem to reduce the risk of many lifestyle-related health conditions.
The monounsaturated and polyunsaturated fatty acids discovered in cashews helps to decrease triglyceride levels of LDL cholesterol. This decreases the risk of stroke, heart attack, and cardiovascular disease.
Research published in the British Journal of Nutrition showed that the chance of coronary heart disease maybe 37% in one who consumes nuts than 4% per week compared with people who consume nuts.
Cashews are a great source of magnesium, which plays an essential role in over 300 enzymatic effects within the body.
These involve the metabolism of food and the synthesis of fatty acids and proteins.
Magnesium is also associated with muscle relaxation and neuromuscular transmission and activity.
Magnesium deficiency, prevalent in older populations, is linked to insulin resistance, osteoporosis, metabolic syndrome, and coronary heart disease.
Research published in the American Journal of Clinical Nutrition in 2004 discovered that people who reported infrequently consuming nuts had a greater incidence of weight gain over an 8-year period than people who consumed nuts more per week.
The researchers concluded that the consumption of more nuts does not lead to a weight gain and that it may aid support a healthy weight.
A review of researches published in 2017 concluded that nuts can help support a good weight. They may do this by maintaining a person feel full and contributing to thermogenesis, which is the product of heat in the body. This can help increase metabolism.
According to research in the American Journal of Clinical Nutrition, regular consumption of nut is connected with a decreased chance of needing surgery to remove the gallbladder.
In over a million people documented over a time span of 20 years, women who consumed more than 5 ounces of nuts a week had a lower chance of cholecystectomy than women who consumed less than 1 ounce of nuts each week.
Cashews are high in copper. One ounce of cashews22 micrograms contains 6 of copper. For adults between the age of 19 years and over, the recommended intake for copper each day is 900 micrograms.
Severe copper deficiency is connected with lower bone mineral frequency and an enhanced risk of osteoporosis. More study is required, nevertheless, on the results of marginal copper deficiency and the potential benefits of copper supplementation for the prevention and management of osteoporosis.
Also copper plays an essential role in the support of collagen, major organic components of our bodies. Insufficient of copper, the body cannot repair infected connective tissue that makes up the scaffolding for bone. This can cause problem including joint dysfunction as bodily tissues to begin to break down.
The magnesium in cashews helps for bone formation as it assists with the absorption of calcium into the bone.