Facts of Cashew

Cashews are energy and nutrient dense. Their origin can be traced to the northeastern Brazilian coast. They make a healthy snacking option rich in nutritional profile consisting of Copper, Calcium, Potassium, Phosphorus, and zinc. Its powerhouse of vitamins includes, B vitamins, C, and E. Cashews are available in raw, roasted, salted, and unsalted varieties making them easy to pair with several dishes which include curries, biryanis, kheer, trial mix, salads to name a few. Nowadays the demand for cashew milk has also emerged as a dairy-free alternative for vegans and lactose intolerant individuals.

How Many Calories Does Cashew Have?

Cashews make an energy dense snack, with 30gms of nuts containing 175kcal. They are high in Monounsaturated fatty acids and Polyunsaturated fatty acids. Consuming them as a part of a balanced diet has ample of health benefits. Due to its calorie-dense profile, moderation remains the key to reap its health benefits.

Nutritional value of 30gms cashew nuts (unsalted)

Calories in cashews (30gms) = 175kcal

Health Benefits of Cashew Nuts

There are many proven studies indicating the health benefits of consuming Cashew nuts. It is beneficial in losing weight, enhancing lipid profile, preventing Diabetes, and improving skin and hair health. Cashews nutrition profile makes it a good incorporation in one's diet. Let's look at a few of these in detail:

Helps in Losing Weight

Cashew contains Omega 3 fatty acids which have anti-inflammatory properties and boosts metabolism. It also keeps one fuller for a long period, which helps one have control over portion sizes of food consumed which in turn aids in weight loss.

Helps Reduce Cholesterol

Cashews were always thought to be bad because of their saturated fat content, but this doesn't stand true because most of the fat present in cashew nuts is Stearic acid which has a neutral effect on cholesterol levels. However, eating a small portion of cashew nuts has been shown to have a small reduction in LDL cholesterol levels. The monounsaturated and polyunsaturated fatty acids in cashews help to improve lipid profile.

Good for Heart

Cashews provide heart-protective benefits due to the presence of fiber, minerals and unsaturated fatty acids. It is also cholesterol free. The monounsaturated fatty acids aid in lowering cholesterol levels.

Low Risk of Gallstones

Gallstones are the ones that form in the gall bladder which mainly comprise of cholesterol. The high fiber content in nuts helps to regulate cholesterol levels by reducing the absorption of cholesterol in the intestines. This reduction in cholesterol deposits lowers the risk of development of gallstones.

How Many Cashews Should You Consume Every Day?

The recommended intake of cashews depends on age, health issues, and weight. On an average about 8 - 10 cashews per day as a part of a balanced diet is great to get its health benefits. They have a rich micronutrient profile but at the same time are high on calories, therefore moderation stays the key if you're someone looking to be in a calorie deficit. The best time to consume nuts is in the morning, having them soaked is best to get rid of the phytic acid which makes them easy to digest.

Conclusion

Cashews offer ample benefits to your heart, brain, and gut health. Due to the composition of beneficial plant compounds having them as a replacement to your unhealthy snacking options at evening or mid-morning makes a great bet. Pick the unsalted, non-spiced variety to get maximum benefits.

Author:

Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel

www.eatingsmart.in