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These skin special cashews are a quick and easy snack. Served with a cool
drink or two, these roasted cashew nuts will be a friend's and family's favorite!
The post includes a simple step by step guide on how to roast cashews. Suitable
for people following Gluten-Free, Paleo, Low Carb, and Vegan diets.
Cashews Nutrition Facts
|
Cashew Nuts |
|
|
Nutrition/Per
100 G |
|
|
Calories |
553 KCal |
|
Total
carbohydrate |
30.3 g |
|
Sugar |
6 g |
|
Fiber |
3.3 g |
|
Protein |
18 g |
|
Total Fat |
40.1 g |
|
Saturated
Fat |
8 g |
|
Monounsaturated
Fat |
24.1 g |
|
Polyunsaturated
Fat |
8 g |
|
Trans
Fat |
0 |
|
Cholesterol |
0 |
|
Calcium |
35 mg |
|
Iron |
7 mg |
|
Magnesium |
290.5 mg |
|
Phosphorus |
588 mg |
|
Potassium |
654.5 mg |
|
Sodium |
12 mg |
|
Zinc |
5.74 mg |
What are Cashews?
Cashews are nutritionally dense nuts
belonging to the family of Anacardiaceae. This family also includes mangoes and
pistachios. Cashews are originally native to the coastal areas of north-eastern
Brazil. They are kidney-shaped seeds widely cultivated in places that have
tropical climates. Cashews are typically grown in countries like India, Sri
Lanka, Kenya, and Tanzania. The nuts are found at the bottom of the fruit known
as a cashew apple, and have diverse uses, particularly in Brazil, Asia, and
Africa.
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Health Benefits of Cashews
The health
benefits of cashews are incredible! Here are just a few of the reasons why you
should add them to your diet:
Prevent Heart Diseases
Cashews are a
good source of healthy dietary fats, which are essential for our body to absorb
the fat-soluble vitamins (vitamin A, D, E, and K) and produce fatty acids that
are vital for the development of the brain and blood clotting. These healthy
fats include monounsaturated fats (MUFA) and polyunsaturated fats (PUFA). They
are good for the heart and help reduce bad cholesterol (LDL cholesterol) if
consumed in appropriate amounts, even in diabetics.
LDL
cholesterol can rise as a result of excessive consumption of saturated fats,
posing a major threat to people suffering from cardiovascular diseases like
atherosclerosis (aka hardening of arteries). Studies have demonstrated that
choosing unsaturated fats over saturated fats enhances the levels of HDL cholesterol,
reduces triglyceride levels, and beneficially lowers the blood pressure as
well. The inclusion of nuts such as cashews, fish, and vegetable oils like
olive oil and canola oil in the diet can provide these healthy unsaturated fats
to the body.
Healthy Muscles & Nerves
Cashews are a
good source of magnesium, which is vital for the healthy development of bones,
muscles, tissues, and the body’s organs. Magnesium helps maintain blood
pressure, boost immunity, maintain nerve function, and keep the bones strong.
It also is involved in metabolic functions and helps regulate the blood sugar
levels of the body (via insulin activity). A deficiency of magnesium can alter
the metabolism of calcium and the hormones responsible for its regulation.
Reduce Risk of Diabetes
Cashews contain very low amounts of sugar, and no harmful cholesterol, making them safe for diabetic patients! They even help in lowering the risk of type 2 diabetes.
