Cashews are a product of the cashew tree, a large bush-like tree native to tropical locations. Cashews can be consumed in their raw form, as a nut butter spread or as an ingredient in sauces and main dishes. The cashew nut is naturally free of cholesterol and contains a rich supply of nutrients, vitamins and minerals.
Cholesterol Basics
Cholesterol is similar to fat, and the body needs a small amount of this substance to produce estrogen and testosterone, bile salts and to maintain individual cell wall structure. Too much cholesterol, however, can cause a thick plaque to build up in the arteries and may ultimately result in coronary heart disease. The human liver produces enough cholesterol on its own so that you need very little in your diet.
Cashew Cholesterol
Cashews are cholesterol-free in their raw form, and most cashew products contain just small amounts of cholesterol. Chocolate-covered cashews contain 5 mg of cholesterol per serving, or two percent the recommended dietary allowance for this substance. Cashew butter and cashew sauces are generally cholesterol-free. The American Heart Association advises limiting your cholesterol consumption to 300 mg a day, so cashews are convenient snack for keeping your cholesterol count under control.
Fat
Cashews are high in fat, offering about 13 g per 1-oz. serving. Adults need about 44 to 78 g of fat per day, so one serving of cashews contributes 17 to 30 percent the recommended daily allowance for this nutrient. Usually products that are high in fat are also high in cholesterol. Cashews, however, contain an abundance of omega-6 and omega-3 fatty acids, which can actually help reduce your total cholesterol levels.
Additional Nutrition
A 1-oz. serving of cashews provides 160 calories, 110 from fat. Cashews contain 150 mg of sodium, a mineral that can lead to high blood pressure. The sodium content in a serving of cashews is fairly low, representing about 6 percent of the recommended dietary allowance. A serving of cashews provides 9 g of carbohydrate and 5 g of protein. Cashews contain several vitamins and minerals, and are particularly high in vitamin K, copper, magnesium, manganese and phosphorous.
References
- Planters: Nuts & Seeds: Cashews
- University of Iowa Healthcare: Cholesterol is Necessary for the Body to Function Properly
- MayoClinic.com: Cholesterol: Top Five Foods to Lower Your Numbers
- American Heart Association: Cholesterol
- Mayo Clinic: Healthy diet: End the Guesswork With These Nutrition Guidelines
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