An ounce serving of cashews (Kaju) comprises 17 – 18 whole cashews and gives 150 – 160 kcal. This roasted and unsalted cashews serving can provide 12 grams of fat and 9 grams of carbohydrates.
Cashews are rich in monounsaturated and polyunsaturated fatty acids, suitable for heart health. Cashews are also a prominent source of protein and other nutrients such as potassium, which helps regulate blood pressure. Phosphorus present in cashew nuts is terrific for bone health.
A serving of cashews provides 67% of a person’s daily value of copper. Copper does wonders at improving immunity and iron absorption. Moreover, cashews also have an appreciable amount of magnesium, zinc and selenium.
Cashews have many health benefits such as:
- Optimize Heart Health: The heart-friendly fatty acids in cashews help lower triglyceride and LDL cholesterol from the blood. People who include nuts 3 – 5 times a week in their diet have a 37% lower risk of developing heart diseases.
- Help in Weight Management: Many research studies have suggested that nuts do not contribute to weight gain; instead, they help manage weight. Like other nuts, cashews help stimulate the feeling of satiety (fullness) and prevent unwanted hunger pangs.
- Improve Bone Health: Copper deficiencies are linked with poor bone health. Cashews, an excellent source of this mineral, help make bones strong. Copper also maintains collagen, which is present in joints and skin.
- Improve Gut Health: Studies suggest that nuts, including almonds, improve the concentration of healthy bacteria in our colon by serving as a food source to these organisms, hence, promoting gut health.
STORAGE AND FOOD SAFETY
Due to the high-fat content of nuts, they tend to become rancid. Hence, it is crucial to store all nuts in a cool, dry and dark environment to increase their shelf life. Cashews can be stored at room temperature for a few months, and they can last up to a year if refrigerated.
QUICK TIPS BY OUR NUTRITIONIST
- If you are hypertensive or have a heart problem, you should stick to plain cashews rather than roasted or salted as they contain high salt content.
- You can make a trail mix of cashews and other nuts, seeds and dry fruits at home and use it as a snack option.
- Cashews can be oven or pan-roasted and used in many protein-based dishes and salads.
- Cashew butter is an excellent source of healthy fats and protein and can be made easily at home by blending in the food processor.
- If you have a nut allergy, it is better to avoid cashews and other nuts.