Nutritional Components of Cashew Nuts

Cashew nuts are rich in nutrients and can provide many health benefits. Choosing the right type and preparing or cooking them correctly can help maximize their potential health effects. Let’s explore the nutritional components of cashew nuts and their benefits in the following article.

1. Nutritional Components of Cashew Nuts

Cashew nuts are the seeds of the cashew fruit, also known as the cashew apple. When freshly harvested, the shell containing the cashew has a toxic oil that can cause skin blisters, similar to poison ivy. The shell is heat-treated and then removed to obtain the inner nut. The nutritional composition of cashew nuts is quite diverse; 28 grams of raw, unsalted cashew nuts provide about 157 calories, 5 grams of protein, 12 grams of fat, 9 grams of carbs, and 1 gram of fiber. Additionally, they provide magnesium, manganese, zinc, phosphorus, iron, selenium, thiamin, vitamin K, and vitamin B6.

Cashew nuts are particularly rich in unsaturated fats, a type of fat associated with lower risks of early death and heart disease. They are also low in sugar, a source of fiber, and contain a protein content nearly equivalent to that of cooked meat.

Moreover, cashew nuts contain a significant amount of copper, an essential mineral for energy production, healthy brain development, and a robust immune system. They are also an excellent source of magnesium and manganese, which are important nutrients for bone health.

The nutritional components of cashew nuts include beneficial plant compounds. Nuts and seeds are considered strong sources of antioxidants, and cashew nuts are no exception. Antioxidants are beneficial plant compounds that help keep your body healthy by neutralizing harmful molecules called free radicals. This, in turn, helps reduce inflammation and enhances your body’s ability to maintain health and prevent disease. Cashew nuts are rich in polyphenols and carotenoids—two types of antioxidants also found in other tree nuts. Studies link the antioxidants in nuts like walnuts, pecans, and almonds to lower levels of oxidative cell damage.

Given their similar antioxidant compounds, cashew nuts are expected to provide comparable antioxidant benefits. This may be particularly true for roasted cashews, which appear to have increased antioxidant activity compared to “raw” cashews. However, the number of specific studies on cashew nuts is limited, and more research is needed before any definitive conclusions can be drawn.

2. Is Eating Cashew Nuts Good for Your Health? Why?

The nutritional components of cashew nuts are diverse and have many health benefits. Therefore, including cashew nuts in your diet can help improve the health of you and your family. Below are the beneficial effects of cashew nuts on health.

2.1. May Help You Lose Weight

Nuts are very high in calories and fat. As a result, people looking to lose weight are often advised to limit their nut intake. However, research is beginning to show a link between a diet rich in nuts and greater weight loss, as well as overall lower body weight compared to a nut-free diet. This can be partly explained by the fact that cashew nuts seem to provide the body with fewer calories than previously thought.

According to the USDA FoodData Central database, cashew nuts provide 157 calories per 28-gram serving. However, recent studies suggest that the human body can only digest and absorb about 84% of these calories. This may be due to some of the fat they contain being retained in the fiber structure of the cashew nut rather than being absorbed during digestion.

On the other hand, roasting or grinding nuts may increase your body’s ability to fully digest them, thus increasing the absorbed calorie count. Therefore, the weight loss benefits may be strongest for whole, “raw” cashew nuts, although more research is needed to confirm this.

In addition to providing fewer calories than expected, nuts are also rich in protein and fiber, which are known to help reduce hunger and promote feelings of fullness, both of which can further encourage weight loss.

2.2. May Improve Cardiovascular Health

A diet rich in nuts, including cashew nuts, has always been associated with a reduced risk of diseases such as stroke and heart disease. Several studies have focused on the specific benefits of cashew nuts for cardiovascular health.

One study found that people with type 2 diabetes who consumed 10% of their daily calories from cashew nuts had a lower ratio of LDL (bad) cholesterol to HDL (good) cholesterol compared to those who did not eat cashew nuts. A low LDL to HDL ratio is often considered a sign of good heart health. Two other studies linked the consumption of cashew nuts to higher HDL cholesterol levels and lower blood pressure, as well as reduced total cholesterol and LDL levels.

2.3. May Benefit People with Type 2 Diabetes

People with type 2 diabetes may benefit from including cashew nuts in their diets. This is partly because cashew nuts are a good source of fiber, a nutrient that helps prevent spikes in blood sugar levels and is believed to have protective effects against type 2 diabetes.

Studies examining the impact of cashew nuts on blood sugar levels are limited. However, in one study, people with type 2 diabetes who consumed 10% of their daily calories from cashew nuts had lower insulin levels overall—a sign of better blood sugar control—compared to those who did not eat cashew nuts. Furthermore, cashew nuts contain only 8 grams of net carbohydrates per serving, of which less than 2 grams come from sugar. Net carbs are the total carbohydrates in food, minus the fiber content—which provides a value for the amount of carbohydrates your body can actually absorb.

Replacing foods high in refined carbohydrates and sugar with cashew nuts may help lower blood sugar levels. However, more research is needed to examine the effects of a diet rich in cashew nuts in individuals with type 2 diabetes.

3. How to Use and Prepare Cashew Nuts for Health

Cashew nuts are easy to incorporate into your diet. They can be eaten raw or roasted and make for a convenient snack on the go.

Whole or ground cashew nuts can also be added to a variety of dishes, from stir-fried tofu and salads to soups and stews. Cashew milk is another nutritious and delicious option that is easy to make.

Cashew butter is another way to add cashew nuts to your diet. Spread it on toast or stir it into yogurt or oatmeal. Cashew nuts can also be soaked and blended with apple cider vinegar or lemon juice to create your own dairy-free sour cream or cream cheese. Use these to enhance the flavor of your meals or your favorite desserts.

Just keep in mind that some roasted and salted cashew nuts can contain significant amounts of added oil and salt. If your goal is to limit excess salt or fat, consider choosing dry-roasted or “raw” unsalted cashew nuts whenever possible.

As we can see from the article above, the nutritional components of cashew nuts are diverse and provide many health benefits. Therefore, to enhance health and prevent or improve diseases, including cashew nuts and other beneficial foods in your diet is essential. A proper diet is crucial for maintaining good health, looking youthful, and living long. You need to eat scientifically and proactively take care of your health early to live healthily and enjoy longevity.

References: Fdc.nal.usda.gov