Discovered in 1578, the cashew nut, a native of Brazil, is now the No. 1 tree nut crop in the world, with Vietnam as the top producer. Cashew nuts are actually the seeds that are on the bottom of the cashew apple, which grows on the cashew tree. The cashew nut contains the lowest amount of fat in the nut family, with 1 oz. consisting of 18 nuts and 160 calories. Eat cashews in moderation to help reduce the risk of some forms of cancer, heart disease and stroke.
Protein
Cashew nuts have a high protein content, with 17.2 g protein in 100 g. As the protein content in cashew nuts is digested slowly, they can help to control your appetite and eat less. The recommended amount of protein required by an adult is 0.80 g of protein for every 2.2 lbs. of body weight. Protein is necessary for healthy hair, nails, muscles and other body tissue. Proteins are made up of different amino acids, some which can be manufactured by your body and others that are found in high-protein foods. Cashew nuts contain essential amino acids, making them a valuable source of protein and an alternative to animal protein in a vegan diet.
Fat
Cashew nuts contain a high amount of fat, although only 3 percent is saturated fat, which is why they shouldn't be eaten excessively. Eaten sensibly, 1 oz. of cashew nuts provides 8 g of monounsaturated fat and 2 g of polyunsaturated fat, which is essential for good health. The healthy fats contained in cashew nuts may help to reduce low-density lipoproteins, the "bad" cholesterol.
Other Nutrients
Cashew nuts are rich in folic acid, zinc, magnesium, fiber, vitamins and minerals. They are a particularly good source of vitamin K, dietary fiber, vitamin B, folate, copper, magnesium and zinc. Magnesium in your diet can reduce migraine headaches and muscle cramps and lower blood pressure. Just 1 oz. of cashew nuts provides 20 percent of the recommended daily amount of magnesium. Potassium and phosphorous are also found in cashew nuts in high quantities. If you are a vegan or eat a vegetarian diet, cashew nuts are a valuable source of vital nutrients as long as they are not consumed to excess. The sodium content of raw cashew nuts is extremely low, which makes them perfect to eat as part of your main meal or as a healthy snack.
References
- Postharvest Technology: Importance of Fruits, Nuts, and Vegetables in Human Nutrition and Health
- Vegetarian Society: Nuts and Seeds
- PETA Media Center: Veganism and the Issue of Protein
- University of Nebraska Cooperative Extension in Lancaster County: Nuts for Nutrition
- The World's Healthiest Foods: Cashews, Raw
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