Cashew Nuts: A Nutritious Treasure for Heart Health
The cashew nut, a member of the mango and pistachio family, is a botanical curiosity that produces a dry, hard-shelled, kidney-shaped fruit containing the edible cashew nut. This tasty dried fruit is highly appreciated in Indian cuisine and not only provides energy but is also a real treasure for heart health.
The Health Benefits of Cashew Nuts
Many people avoid nuts due to their fat content, but they all have a place in a healthy diet if consumed in adequate amounts. In fact, according to several studies, people who eat nuts at least twice a week gain less weight than those who never eat them. Overall, nuts are a valuable food due to their protein, minerals, vitamins, and antioxidants.
The Nutritional Profile of Cashew Nuts
Cashew nuts stand out as one of the healthiest due to their nutritional profile. The total amount of fat is less than in almonds or other nuts, and the proportions of saturated, monounsaturated, and polyunsaturated fatty acids are very close to the 1:2:1 ratio considered ideal by nutritionists. This means that cashew nuts have twice as much or more monounsaturated fatty acids, like those in olive oil, which are beneficial for the cardiovascular system.
The Cardiovascular Benefits of Cashew Nuts
The fat profile of cashew nuts is optimal for controlling cholesterol and triglycerides, which reduces the risk of heart disease. The effect of its fiber reduces it even further. This cardiovascular protection is contributed to by its content of phytosterols, tocopherols, and squalene, all of which are antioxidant compounds.
The Recommended Serving Size of Cashew Nuts
The recommended serving size of cashews is about 30 g (about 18 to 20 seeds). This amount provides 172 calories, 14 g of fat, almost 10 g of carbohydrates, 4.6 g of protein, and 1 g of fiber.
The Mineral Formula of Cashew Nuts
Cashew nuts are rich in copper and magnesium, which justifies their benefits for the immune and nervous systems. They also contain significant doses of iron, zinc, phosphorus, and selenium. The former is essential for oxygen transport, while zinc and selenium collaborate with the defenses in the elimination of viruses, bacteria, free radicals, and precancerous cells.
The Benefits of Magnesium and B Vitamins
The benefits of magnesium for the nervous system are enhanced by the abundance of B vitamins. Even a moderate 30 g serving provides 5% of the daily requirement of vitamin B2 and 6% of the requirements of vitamins B1 and B6. In combination with tryptophan, magnesium has a positive effect on depressive moods.
The Protein Content of Cashew Nuts
Vegetable proteins are also noteworthy: 16 g of protein per 100 g, so a 30 g serving provides around 10% of daily needs. But the most interesting thing is that these proteins are rich in easily assimilated amino acids.