Cashew (Kaju): Benefits, Nutrition Facts & More
Cashew (Kaju)
Cashews are nutrient-dense. They are members of the Anacardiaceous family, which also includes mangoes and pistachios. Cashews originally come from the coasts of north-eastern Brazil. They are kidney-shaped seeds that are widely grown in tropical climates. Cashews are commonly grown in India, Sri Lanka, Kenya, and Tanzania. The nuts are found at the base of the cashew apple fruit and have a variety of uses, notably in Brazil, Asia, and Africa.
Cashews are healthy because they are high in protein and essential minerals such as copper, calcium, magnesium, iron, phosphorus, potassium, and zinc. Sodium is also present in trace amounts. Cashews are also high in vitamin C, B vitamins (thiamin, riboflavin, and niacin), folate, vitamin E (alpha-tocopherol), and vitamin K. (phylloquinone). If you consume them in moderation, they contain oleic acid. Additionally, they include monounsaturated fat, low polyunsaturated fat, and no total cholesterol.
Cashew (Kaju) Nutrition Facts & Value
Cashews are high in healthy fats, including monounsaturated and polyunsaturated fats. These nuts are also a low-protein source. As a result, they frequently get found in the diets of vegetarians and vegans. Cashews are also a good source of:
- Magnesium
- Manganese
- Phosphorus
- Zinc
- Vitamin B6
- Vitamin K
Table: Nutritional composition of one ounce (28.35 grams) of cashews
| Name | Amount |
|---|---|
| Calories | 157 kilocalories |
| Fat | 12.4 grams |
| Sodium | 3.4 grams |
| Carbohydrates | 8.56 grams |
| Sugars | 1.68 grams |
| Protein | 5.16 grams |
| Fiber | 0.94 grams |
Health Benefits Of Cashew Nut (Kaju)
Did you know that incorporating cashew nuts into our diet can be beneficial? Cashews are high in iron, which helps the immune system function regularly. Your immune system protects your body from infectious organisms and other invaders that can harm your health, such as viruses and bacteria. Furthermore, their high vitamin K content may aid in normal blood clotting and bone health.
Cashews are also high in minerals like magnesium, phosphorus, zinc, manganese, and copper. They also contain fiber, thiamin, pantothenic acid, and minerals such as potassium and selenium. Cashews have incredible health benefits.
Here are a few of the reasons why you should add Cashew into your diet:
1. Cashew Nuts Prevent Cardiovascular Diseases
Cashew nuts, contrary to popular belief, are good for our heart health. Cashew nuts are high in essential fatty acids, potassium, and antioxidants, all of which are good for your heart. They contain phytosterols, phenolic compounds, and oleic acid – all of which promote heart health and strengthen blood vessels. Cashew nuts aid in reducing bad cholesterol (LDL) and the increase of good cholesterol (HDL) in the body. It also has anti-inflammatory properties, which help reduce internal inflammation, which increases the risk of developing heart disease.
2. Cashew Nuts Help Lower The Blood Pressure
Cashews are high in unsaturated fats and minerals such as magnesium, potassium, and L-arginine. It lowers blood pressure significantly by dilation of the blood vessels.
3. Cashew Nuts May Help Prevent & Control Diabetes
Cashews can help people with type 2 diabetes control their blood sugar levels by adding them to their diet. It’s high in fiber, a nutrient that helps prevent blood sugar spikes. Cashews may contain very little sugar and no harmful cholesterol, making them suitable for people with diabetes. Nutritionists, on the other hand, recommend only 4-5 cashew nuts per day.
4. Cashew Nuts Boost Immunity
Cashews contain zinc, which aids in the immune system’s defense against microbial infections and the healing of wounds. Maintaining a healthy body during pregnancy can be extremely important for the baby’s growth and development during childhood.
5. Cashew Nuts May Help Strengthen Bones
Cashews are one of the few copper-rich food sources. Copper is present in 622 micrograms per ounce of cashews. Copper intake of 900 micrograms per day is recommended for adults aged 19 and up. The magnesium in cashews is also essential for bone formation because it aids in calcium assimilation within the bones. Manganese, another mineral found in cashews, has been shown to help prevent osteoporosis when combined with calcium and copper.
6. Cashew Nut Benefits For Skin
Because cashew nuts are high in copper and antioxidants, they help your skin look radiant and glowing. Antioxidants reduce the signs of aging, and copper, in conjunction with other enzymes, produces collagen, responsible for increasing skin elasticity. Selenium, zinc, magnesium, iron, and phosphorous are all found in cashew nut oil. They are also high in phytochemicals, proteins, and antioxidants. Cashews contain a high concentration of selenium, which is beneficial to the skin and helps prevent cancer.
7. Cashew Nut Benefits For Hair
Cashew nuts contain copper, which promotes hair growth and prevents premature greying of your mane. Cashews also smooth and silken your hair. They are high in potassium and other essential nutrients that keep your scalp shedding hair and boost hair growth. The application of cashew oil to the scalp promotes healthy hair. Copper present in cashew nut oil aids in the production of melanin – a skin and hair pigment. Due to the presence of linoleic and oleic acids, cashews also improve hair color and can provide your hair with a silky-smooth texture.
8. Cashew Nut Benefits For Brain Function
The brain is the most active organ in our bodies, and it requires a steady supply of fatty acids from our diet to function usually. Cashew nuts contain brain-boosting nutrients that may aid in brain function and memory retention. Eat overnight soaked cashews to improve brain function.
9. Cashew Nut Benefits For Fertility
Cashew nuts are high in zinc, which is necessary for male sperm count and fertility. In addition, regular cashew consumption may aid in controlling weight and diabetes, both of which significantly increase male fertility.
10. Cashew Nut Benefits For Toddlers
Cashew nuts and cashew butter are high in omega fats, essential for the nervous system and brain development, and copper (required for iron absorption), magnesium, and amino acids, which help power cell growth. Cashews, like all nuts, are an excellent source of fat and iron for babies on plant-based diets.
11. Cashew Nuts May Promote Formation Of RBC
Cashews are high in copper, which may aid in iron metabolism, the formation of red blood cells (RBC), and the overall health of the bones and immune system. It is also necessary for the body’s nervous and skeletal systems. Copper deficiency in the body can cause osteoporosis, irregular heartbeats, and anemia.
12. Cashew Nuts Help Control Weight
Nuts are a perfect snack for those trying to lose weight because they are nutritious and keep you full for an extended period. You can always eat them raw and unsalted to benefit weight loss efforts. Cashews, for example, are high in Omega 3 fatty acids, which help boost the metabolic process and burn excess fat. A few times a week, 30 grams of cashew nuts can help suppress appetite and aid in weight loss.
13. Cashew Nuts Help Reduce Cholesterol
Cashews have previously gotten a bad rap for containing saturated fat, but this may not be as harmful as the saturated label implies. Stearic acids make up a large portion of the fat in cashews. They tend to have a neutral effect on blood cholesterol. According to research, people who eat a small number of cashews every day have a minor reduction in LDL “bad” cholesterol.
14. Cashew Nuts May Reduce Risk Of Anemia
Cashews are a good source of dietary iron, which is necessary for transporting oxygen throughout the body and for the proper functioning of enzymes and the immune system. An iron deficiency in the diet can cause fatigue, anemia, and increased susceptibility to infections.
15. Cashew Nuts May Prevent Gallstones
Gallstones are stone-like deposits that form in the gallbladder and are usually composed of cholesterol. Age, weight, and any gastrointestinal issues are all risk factors. Regular consumption of healthy nuts such as cashews can help reduce the risk of gallstone formation.
How Many Cashews Can You Eat In A Day?
The nutty and creamy flavor of cashews can be enticing, and it’s easy to eat too many in one sitting. To reap the health benefits of cashew nuts, limit yourself to only one ounce, 28.35 grams of medium cashews per day. A single cashew serving contains about 18 nuts. Packing them in small, single-serving containers or bags is one way to keep your intake under control.
Summary
With a few exceptions, cashews are a healthy food to include in your diet. They can help maintain a robust and consistent state of health if consumed in appropriate quantities. Nuts can be a good substitute for essential nutrients, especially for vegetarians, vegans, or those who avoid meat products.
Related Blog: List Of Dry Fruits To Add In Your Diet With Their Benefits
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