Since childhood whenever we’re advised to eat dry fruits, almost all of us love to snack on cashews. Don’t we? Cashews are not just a delicious snack; they are a powerhouse of nutrients and health benefits. Whether you enjoy them raw, roasted, spicy curry or transformed into creamy cashew butter or milk, this nut is worth adding to your diet. Trust me! Let’s look into the wonderful world of cashews, from their nutritional profile to numerous health benefits of cashews and more.
Nutrition Facts of Cashews
Do you know? Just 28-gram (1-ounce) serving of cashews, which is roughly about 18 medium-sized nuts, provides a wealth of nutrients we can’t even imagine?
Calories: 157Protein: 5.2 gramsTotal Fat: 12.4 grams
- Saturated Fat: 2.2 grams
- Monounsaturated Fat: 6.7 grams
- Polyunsaturated Fat: 2.2 grams
Carbohydrates: 8.6 grams
- Fiber: 0.9 grams
- Sugars: 1.7 grams
Vitamins and Minerals:
- Vitamin E: 1% of the Daily Value (DV)
- Vitamin K: 8% of the DV
- Vitamin B6: 7% of the DV
- Folate: 7% of the DV
- Magnesium: 20% of the DV
- Phosphorus: 20% of the DV
- Zinc: 15% of the DV
- Iron: 10% of the DV
- Copper: 30% of the DV
- Manganese: 20% of the DV
Carbs
Hey, when it comes to Carbs, Cashews contain about 8.6 grams of carbohydrates per 28 grams. This includes both simple sugars and dietary fiber. Although relatively low in carbs, they are a good source of energy. When you’re on a low carb diet, you must include this super tasty nut to your diet to make it super enjoyable.
Fats
When it comes to Fats, cashews rocks the game! Cashews are high in fats, providing about 12.4 grams per ounce. And the best part? All of these fats are heart healthy and monounsaturated.
These “good fats” help lower bad cholesterol levels and support overall cardiovascular health. Woah! That’s something we look for in our lives.
Protein
Everyday vegetarians are in a search of a protein source.
Here is a solution, we call it Cashew. They are an excellent plant-based source of protein, with 5.2 grams per ounce. This makes them a great snack for vegetarians, vegans, and anyone looking to increase their protein intake without shifting to animal products.
Vitamins and Minerals
Cashews are our very own nutritional powerhouse loaded with essential vitamins and minerals.
They are high in copper, magnesium, and phosphorus particularly. All of these are vital for energy production, bone health, and overall cellular function. So what are you waiting for? Grab some cashews now!
Calories
Yeah, the calorie count of One ounce of cashews is 157 calories. They are calorie-dense, but the nutrients and healthy fats they provide make them a worthwhile addition to your diet, especially when eaten in moderation. So you don’t need to worry about the calories anymore.
Health Benefits of Cashews
Weight Control
Here’s a surprise, Despite being calorie-dense, cashews can aid in weight control. Their healthy fats and protein promote satiety, reducing overall food intake. Snacking on a handful of cashews can keep you full and prevent overeating later. So cool right?
Helps in Decreasing Cholesterol
Wondering how to lower your cholesterol levels? Here is the answer. Cashews contain heart-healthy monounsaturated fats, which have been shown to reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. This balance is crucial for maintaining a healthy heart and preventing cardiovascular diseases.
Reduces the Risk of Gallstones
Facing gallstones is really a big headache for anyone. We can avoid it, with regular consumption of nuts, including cashews. It has been associated with a lower risk of gallstones. The healthy fats in cashews help keep bile ducts functioning properly, reducing the likelihood of gallstone formation.
Helps in Diabetes Management
Cashews have a low glycemic index and contain beneficial nutrients like magnesium that help regulate blood sugar levels. Including cashews in a balanced diet can aid in managing diabetes and preventing blood sugar spikes.
Helps in Maintaining Heart Health
In recent times, heart health has became a matter of concern among many individuals. The magnesium and antioxidants in cashews support heart health by improving blood vessel function and reducing inflammation. Regular consumption can lower the risk of heart disease and promote overall cardiovascular wellness. Now, That’s a great news.
Allergies
Wow, you won’t believe how fascinating this is! Cashews are packed with nutrients, but here’s the kicker—they can trigger allergies in some people. And get this, the reactions can vary wildly! Some folks might just experience a bit of itching and swelling, but others could have really severe reactions, even anaphylaxis. If you think you might be allergic to cashews, don’t wait—see a healthcare professional right away!
Adverse Effects
Oh man, you’ve got to hear this! Cashews are delicious, but here’s the deal: eating too many of them can actually cause weight gain because they’re packed with calories and fat. And that’s not all—some people might get digestive issues like bloating or gas from all the fiber if they go overboard. So, enjoy them, but maybe don’t go nuts on cashews!
Varieties of Cashews
Hey, listen to this! Cashews come in so many different varieties—whole, halves, pieces, raw, and roasted. Each one has its own special flavor and texture, which makes them perfect for all sorts of recipes. Raw cashews are amazing in vegan dishes, while roasted ones are just the best snack ever. How cool is that?
Cashew Nut Butter
You’ve got to try this—cashew nut butter! It’s this incredibly creamy and tasty spread made from ground cashews. If you’re allergic to peanuts, this stuff is a fantastic alternative. It’s loaded with healthy fats, protein, and all sorts of essential nutrients. You can slather it on toast, mix it into smoothies, or even use it in your baking. Trust me, it’s a game-changer!
Cashew Milk
It’s a fantastic dairy-free alternative to cow’s milk, made by blending soaked cashews with water. The result is this super creamy, slightly sweet drink that’s perfect if you’re lactose intolerant or vegan. Plus, it’s packed with vitamins and minerals, and usually fortified with extra goodies like calcium and vitamin D. It’s such a great option!
How to Store Cashews
if you want to keep your cashews fresh and packed with nutrients, you’ve got to store them right! Put them in an airtight container and keep them in a cool, dry place. And here’s a tip: if you refrigerate or freeze them, they’ll last even longer without going bad. This way, you’ll always have a delicious and healthy snack ready to go. Isn’t that awesome?
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Cashews are more than just a tasty snack; they are a nutritional powerhouse with numerous health benefits. From aiding in weight control to managing diabetes and supporting heart health, these nuts are a fantastic addition to any diet. Whether enjoyed raw, roasted, as cashew butter, or as cashew milk, their versatility and nutritional value make them a valuable component of a healthy lifestyle. So go ahead, grab a handful of cashews, and enjoy the incredible benefits they offer!