Cashews are nutrient-rich seeds that offer numerous health benefits. Choosing the right varieties and preparing them properly can enhance their positive effects on health.
Originating from the cashew tree, a tropical plant native to Brazil but now grown in various warm climates, cashews are often referred to as “raw.”
However, truly raw cashews contain urushiol, a toxic substance found in poison ivy, making them unsafe to eat.
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The processing method eliminates this toxin, resulting in what is marketed as “raw” cashews.
Though commonly categorized as tree nuts, cashews are actually seeds and are rich in beneficial nutrients and plant compounds, making them a great addition to many dishes.
They have been associated with various health benefits, including weight loss, improved blood sugar control, and enhanced heart health.
Nutritional Profile
One ounce (28 grams) of unsalted, unroasted cashews provides approximately:
– **Calories:** 157
– **Protein:** 5 grams
– **Fat:** 12 grams
– **Carbohydrates:** 9 grams
– **Fiber:** 1 gram
– **Copper:** 69% of the Daily Value (DV)
– **Magnesium:** 20% of the DV
– **Manganese:** 20% of the DV
– **Zinc:** 15% of the DV
– **Phosphorus:** 13% of the DV
– **Iron:** 11% of the DV
– **Selenium:** 10% of the DV
– **Thiamine:** 10% of the DV
– **Vitamin K:** 8% of the DV
– **Vitamin B6:** 7% of the DV
Cashews are high in unsaturated fats, which are linked to a lower risk of heart disease.
They are low in sugar, provide dietary fiber, and contain almost as much protein as an equivalent serving of cooked meat.
Additionally, they are particularly rich in copper, which is essential for energy production and a healthy immune system, as well as magnesium and manganese, which support bone health.
Antioxidant Properties
Cashews are packed with antioxidants, including polyphenols and carotenoids, which help neutralize free radicals in the body, reduce inflammation, and promote overall health.
Roasted cashews may have even higher antioxidant activity than their raw counterparts.
Weight Management
Cashews may provide fewer calories than previously believed, helping with weight loss when consumed in moderation.
Their fiber and protein content can increase feelings of fullness.
Heart Health
Regular nut consumption, including cashews, is linked to a lower risk of heart disease. Some studies suggest they may improve cholesterol levels and lower blood pressure.
Blood Sugar Control
Cashews are high in fiber and low in sugar, which may help regulate blood sugar levels. They may benefit people with type 2 diabetes by improving insulin levels.
Versatile and Convenient
Cashews are easy to incorporate into your diet.
They can be eaten raw or roasted, used in a variety of dishes, or transformed into cashew butter for spreads and recipes.
You can also soak them to create dairy-free alternatives for sauces and desserts.
When choosing cashews, opt for dry roasted or unsalted varieties to minimize added fats and sodium.
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