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Benefits of Cashew Information and Facts

Cashews are a popular nut, usually enjoyed as a snack or used to make various dishes. But did you know that cashews provide numerous health benefits, including potential protection against certain illnesses? Let’s dive into the nutrition behind these delicious nuts and explore why it pays to include them in your diet.

Nutrients in Cashews

Cashews are high in essential nutrients like vitamins, minerals, and healthy fats. One ounce (28 grams) of cashews contains approximately (1):

• Calories: 157
• Protein: 5 grams
• Carbs: 9 grams
• Fiber: 1 gram
• Fat: 12 grams
• Vitamin K: 10% of the Reference Daily Intake (RDI)
• Copper: 67% of the RDI
• Magnesium: 20% of the RDI
• Manganese: 25% of the RDI
• Phosphorus: 19% of the RDI
• Zinc: 15% of the RDI
• Iron 11% of the RDI

Additionally, cashews contain small amounts of calcium, potassium, vitamin E, vitamin C, and several B vitamins. These nuts are also an excellent source of antioxidants. Antioxidants are compounds that help protect your cells from damage caused by free radicals. This type of damage is linked to an increased risk for many chronic illnesses.

Eating foods with antioxidants may reduce your risk for developing conditions like heart disease, cancer, diabetes, and Alzheimer’s disease (2). Furthermore, cashews contain plant-based compounds called phytosterols. Research suggests that these compounds may help reduce cholesterol levels and inflammation (3). They may also help protect against certain types of cancer (4). Finally, cashews contain oleic acid — a type of monounsaturated fatty acid shown to improve heart health and lower cholesterol levels (5). Cashew butter is especially rich in this fatty acid.

Conclusion on Benefits of Cashews

All things considered, cashews offer multiple health benefits due to their nutrient content and plant-based compounds. Eating just one ounce (28 grams) per day can provide several important vitamins and minerals while helping reduce inflammation and cholesterol levels.

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