Delicately sweet yet crunchy and delicious cashew nut packed with energy, antioxidants, minerals, and vitamins that are essential for robust health. Cashew, or “caju” in Portuguese, is one of the popular ingredients in sweet as well savory dishes worldwide.
Health benefits of Cashew nuts
- Cashews are high in calories. 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals, and numerous health-promoting phytochemicals that help protect from diseases and cancers.
- They are rich in “heart-friendly” monounsaturated fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL cholesterol while increasing good HDL cholesterol in the blood. Research studies suggest that the Mediterranean diet which is rich in monounsaturated fatty acids contributes to preventing coronary artery disease and strokes by favoring a healthy blood lipid profile.
- Cashew nuts are abundant sources of essential minerals. Manganese, potassium, copper, iron, magnesium, zinc, and selenium are especially concentrated in them. A handful of cashew nuts a day in the diet would provide enough of these minerals and may help prevent deficiency diseases. Selenium is an important micronutrient, which functions as a co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidants in the body. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals that function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor for many enzymes that regulate growth and development, gonadal function, digestion, and DNA (nucleic acid) synthesis.