Cashew Kernels White Whole Grade W-240

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These White Whole 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 favourite! 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.

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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.

Cancer Chemo preventive Agent

Research has shown that the wealth of antioxidants like anacardic acids, cardanols, and cardols which cashews contain – make this nut effective for people undergoing treatments for tumor and cancer eradication. Ground cashews are a comparatively simple absorbed form of protein and are safe for patients as well.


Promote Formation of RBC

Cashews are rich in copper, which helps in the metabolism of iron, aiding in the formation of red blood cells (RBC), and helping to keep the bones and immune system healthy. It is also vital for the nervous and skeletal system of the body. A deficiency of copper in the body may result in osteoporosis, irregular heartbeats, and anemia.

Boost Bone & Oral Health

Cashews provide phosphorus, which is essential for the healthy development of teeth and bones. Phosphorus also aids in protein synthesis, absorption of carbohydrates and fats, and the maintenance of cellular health.

Reduces Risk of Anemia

Cashews are a source of dietary iron which is vital for carrying oxygen around the body and aids in the functioning of enzymes and the immune system. A deficiency of iron in the diet can lead to fatigue, anemia, and increased susceptibility to infections.

Prevent Gallstones

Gallstones are stone-like deposits that usually consist of cholesterol, which accumulates in the gallbladder. Risk factors include age, weight and any gastrointestinal issues. Regular inclusion of healthy nuts like cashews can help lower the risk of the formation of gallstones.