The benefits of cashews help in preventing many diseases and supplying the body with the vitamins and minerals it needs, provided it is consumed in moderation and not excessively.
Cashew is not just a delicious type of nut, but also a rich source of natural nutrients, the nutritional value of which we will discuss in detail in this article on evercare, stay with us.
Nutritional Value of Cashew
Cashew is one of the plants whose name varies depending on the local dialect.
Some people call it cashew, others call it acajou or cashew nut, among other names. Its English name is Cashew.
This type of nut grows on a large tree with broad green leaves, typically found in northeastern Brazil.
Cashew fruits are harvested once a year, which is why they are known as the fruit of the year.
They are characterized by their orange color that turns light brown after roasting and preparation for consumption.
The cashew fruit is no longer limited to the countries where it is grown, but has spread worldwide through export, and many African and Asian countries now cultivate it and own dedicated land for it.
The spread of cashews has been greatly aided by its delicious taste and its richness in essential vitamins and minerals.
Every 100 grams of raw cashew contains the following nutrients:
- Calories = 553 calories
- Protein = 18.22 grams
- Carbohydrates = 30.19 grams
- Fiber = 3.3 grams
- Sugar = 5.91 grams
- Fat = 43.85 grams
- Potassium = 660 milligrams
- Calcium = 37 milligrams
- Copper = 2.195 milligrams
- Magnesium = 292 milligrams
- Zinc = 5.78 milligrams
- Manganese = 1.655 milligrams
- Iron = 6.68 milligrams
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Benefits of Cashew for the Human Body and Its Role in Disease Prevention
The common form of cashew is the one found in supermarkets and snack stores, usually roasted and salted, sometimes seasoned with specific spices.
This is the way it should be consumed, as raw cashews can be harmful to health.
To fully benefit from cashew consumption, it should be eaten in moderation and not overindulged in, due to its high calorie and fat content.
The daily intake of cashews should not exceed 15 nuts, and it can be consumed as a snack or added to sweets or food in general.
Despite its high-calorie content, cashew offers numerous benefits due to its richness in proteins, minerals, and essential vitamins, which enhance its advantages.
Below are some of these benefits:
- Cashew for Heart Health:
Eating raw cashew helps provide healthy fats that are free from harmful cholesterol, which can cause heart and blood vessel problems.
It also plays a role in reducing triglycerides, the high magnesium content also helps reduce the risk of stroke and blood clots.
- Cashew for Weight Loss:
Despite the high calories in cashew, it can be consumed during a diet as part of the allowed daily calorie intake, due to its multiple benefits in boosting fat burning and its protein content.
Cashew is also one of the nuts that helps increase the feeling of fullness and satiety for longer periods due to its healthy fat content.
- Cashew for Diabetic Patients:
Cashew is one of the nuts allowed for diabetic patients because of its relatively low carbohydrate content compared to other nuts that are restricted for them.
However, it is always important to consult a doctor about the appropriate dosage before consuming it.
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- Cashew for Bone Health:
The copper, calcium, and magnesium in cashew help maintain bone health and protect against osteoporosis.
They also play a role in collagen production, which supports muscles and bones.
- Cashew for Cancer Patients:
Cancer is a serious illness that requires patients to be cautious about the foods they consume.
Cashews contain minerals and vitamins that help improve digestion, which aids in the prevention of cancerous diseases such as liver and colon cancer.
It also contains antioxidants that help combat free radicals responsible for cell damage and the development of tumors and other serious diseases.
- Cashew for Nerves and Brain Health:
Cashew contains a significant amount of iron, copper, and zinc, which are important for improving brain functions, protecting nerves, and supporting cognitive functions.
Especially since a deficiency of these essential minerals can lead to depression and early dementia.
- Cashew for Pregnant Women:
Cashew is an important nutritional source for pregnant women, offering the following benefits:
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- Protecting the fetus and promoting the development of its nervous system due to its beneficial fatty acids.
- Relieving constipation due to its fiber content, which helps improve digestion.
- Iron and copper in cashews help produce hemoglobin, thus treating anemia in pregnant women.
- Enhancing immunity and helping to resist diseases due to its natural antioxidants.
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Who Should Avoid Eating Cashew Fruit?
Despite all the benefits you can gain by consuming cashew regularly, some people should avoid eating it, for the following reasons:
- People who are about to undergo surgery.
- Those who are allergic to cashew, may experience symptoms such as choking, vomiting, stomach pain, and diarrhea.
- Some diabetic patients who overconsume cashew.
In general, it is important to consume nuts, including cashew, in moderation, even for people who do not suffer from chronic or serious diseases.
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FAQs about the Benefits of Cashew
What vitamins are in cashew?
Cashew contains a range of important vitamins and minerals for the body, including iron, zinc, calcium, and others.
How many cashews should be eaten per day?
It is recommended not to exceed 15 cashew nuts per day to maintain overall health.
Is cashew good for the nerves?
Cashew contains amino acids and minerals that help enhance brain function, which positively impacts nerve health.
