All Nutritional Facts and Health Benefits of Cashews


Cashews develop on towering, tropical evergreen timber. These versatile nuts may seem in salads, stir fries, and tofu bowls and even rework into dairy-free yogurt, milk, ice cream, and queso dip.

Like different nuts, cashews present a plethora of nutritional vitamins and minerals in addition to filling protein and fiber. Registered Dietitian for the Good Housekeeping Institute, Stefani Sassons mentioned, cashews aren’t solely good for consumption, but in addition good for the planet.

“All nuts present a vegan supply of protein that promotes a extra plant-forward eating regimen, making nuts a extra sustainable selection when in comparison with crimson meat and different animal merchandise,” she says.

Diet Info

Serving Dimension: 1 ounce

  • 155 energy
  • 9.2 grams carbohydrates
  • 12.3 grams whole fats
  • 2.2 grams saturated fats
  • 5.1 grams protein
  • 12% DV vitamin Okay
  • 10% DV iron
  • 20% DV magnesium
  • 17% DV phosphorus
  • 11% DV zinc
  • 31% DV copper
  • 23% DV manganese

Well being Advantages

Not solely do cashews style nice and work properly in vegan dishes, however they will additionally enhance your physique in quite a few methods:

  • Decrease ldl cholesterol: Analysis means that cashews can lower whole ldl cholesterol and LDL (“unhealthy”) ldl cholesterol when substituted for a high-carb snack.
  • More healthy immune system: Cashews are supply of zinc and protein, two key components to a stronger immune system.
  • Stronger bones: The micro-nutrients in cashews like phosphorus and magnesium contribute to bone well being and development.

Weight Loss

Cashews may also help help a nutritious diet and forestall weight acquire. “Cashews and nuts typically could also be excessive in energy, however they’re additionally nutrient-dense and filled with a slew of nutritional vitamins and minerals,” Sassos explains.

A number of research have discovered that consuming nuts commonly particularly rather than much less wholesome meals like crimson meat or refined carbs may also help forestall weight problems and kind 2 diabetes. The excessive protein and fiber content material in nuts assist preserve individuals feeling fuller for longer.

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