Red cashews are a variety of cashew grown in India. They are typically eaten as a salty snack in America, and their nutritional density makes them a more healthful snack than potato chips or pretzels. Cashews, like all nuts, are high in calories and should be enjoyed in moderation. One serving of cashews is 1/4 cup; it contains approximately 200 calories.
Vitamins
Red cashews have high concentrations of B vitamins, particularly vitamin B-9, or folate, which benefits the heart and nervous system. Cashews, like all tree nuts, are also high in vitamins E and K. They are both antioxidant vitamins, meaning that they are fat-soluble and protect your cells from free radical damage. Vitamin K also plays an important role in blood clotting. Red cashews are good sources of the vitamin A precursor beta-carotene, another antioxidant, which keeps your eyes healthy.
Minerals
Cashews are considered an excellent source of the mineral copper and a good source of magnesium, manganese, phosphorus and zinc. These minerals have a variety of health benefits. Magnesium and phosphorus both play a role in bone health. Zinc supports reproductive health for both men and women. Copper helps iron with red blood cell production and serves as a building block for connective tissues.
Unsaturated Fats
Nearly 80 percent of the 200 calories in one serving of cashews comes from fat, but nearly all of the fat is unsaturated. One oz. of cashews contains 13 g of total fat, 7.7 of which are monounsaturated fats and 2.2 are polyunsaturated fats. The combination of fats in tree nuts has been shown to decrease total and LDL cholesterol.
Phytochemicals
Phytochemicals are compounds thought to benefit heart health and decrease risk of chronic disease when they are a consistent part of your diet. Proanthocyanidins are a phytochemical found in cashews, which may prevent or slow the progression of many damaging processes in the body. An article published in the "Asia Pacific Journal of Clinical Nutrition" in 2008 notes that many specifics regarding the phytochemicals in nuts still need to be researched to be fully understood.
References
- HealthMad: The Tasty Health Benefits of Cashews
- Journal of Nutrition; Tree Nuts and Peanuts as Components of a Healthy Diet; J.C King, et al.; September 2008
- Produce for Better Health Foundation: Cashew Nutrition
- Linus Pauling Institute at Oregon State University: Nuts
- Asia Pacific Journal of Clinical Nutrition; Phytochemical Composition of Nuts; C.Y Chen, J.B Blumberg; 2008
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