You may think that raw cashews make a bad choice because of their high calorie content. But raw cashews are not bad for women. In fact, when incorporated into a healthy diet plan, raw cashews offer a number of health benefits, by acting as a source of heart-healthy fats and helping you meet essential nutrient needs.
Heart-Healthy Fat
Most of the calories, nearly 70 percent, in raw cashews comes from its fat content. However, most of the fat in the cashew comes from monounsaturated fats. A 1 oz. serving of raw cashews contains 12 g of total fat, 2.2 g of saturated fat, 6.7 g of monounsaturated fat and 2.2 g of polyunsaturated fat. Monounsaturated fats help reduce blood cholesterol levels, and your risk of coronary heart disease, the leading cause of death in American women, according to the American Heart Association. While your total fat intake should be kept within 25 to 35 percent of your daily calorie intake, Penn Medicine recommends 10 to 15 percent of those fat calories come from monounsaturated fats, with 10 percent from polyunsaturated fats and less than 10 percent from saturated fats.
Good Source of Iron
Iron is an essential mineral needed for oxygen transportation throughout your body. Women are at a greater risk of iron deficiency anemia because of their higher needs due to menstruation and inadequate intake, according to the Office of Dietary Supplements. Not getting enough iron in your diet can cause you to feel more run down and increase your risk of infection. A 1 oz. serving of raw cashews contains 1.9 mg of iron, meeting 10 percent of your daily value for iron making it a good source.
High in Magnesium
Raw cashews are also high in magnesium. A 1 oz. serving contains 83 mg of magnesium, meeting 21 percent of your daily value. Magnesium is the fourth most abundant mineral in the body. Most Americans do not get adequate amounts of magnesium in their diet, according to the Office of Dietary Supplements. Women need between 310 and 320 mg of magnesium a day. Including more food sources of magnesium in your diet such as raw cashews can lower your risk of cardiovascular disease and improve immune health.
Plant Protein
Raw cashews are also a good source of protein. A 1 oz. serving contains 5 g of protein, meeting 10 percent of your daily value. Adult women need about 46 g of protein a day. The 2010 Dietary Guidelines for Americans suggests you vary your sources of protein to include more plant-based sources such as nuts. These proteins provide a different array of nutrients that can help improve your health.
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