What – Cashews?
I always thought that this creamy yummy tasting tree nut was full of fat, and not as healthy as other nuts. Cashew nuts have a high content of fat, but it turns out that a lot of it is good fat along with a good amount and protein and various minerals!
Yes, you read it correctly. Most of the fat contained in cashew nuts is monounsaturated fat or MUFA (80%) and polyunsaturated fat or PUFA (20 %), which can lower LDL or bad cholesterol levels, and triglyceride levels as well, and this in turn reduces the risk of cardiovascular disease, blood pressure, strokes, and heart attacks and aid in weight management. However, just like everything in life moderation is key. A healthy serving of cashew nuts = a maximum of 16 to 18 whole medium sized raw unsalted cashews per day, and not more than that.
Based on the USDA nutrition data base, one ounce or 18 whole raw cashews contain:
- Energy – 157 kcal
- Protein – 5.16 g
- Total fat – 12.4 g
- Saturated fat – 2.21 g
- Fatty acids: Mono – unsaturated fats – 6.75 g
- Fatty acids: Poly – unsaturated fats – 2.22 g
- Carbohydrate – 8.56 g
- Starch – 6.66 g
- Calcium – 10.5 g
- Magnesium – 82.8 mg
- Selenium – 5.64 mg
- Folate – 7.09 ug
- Phosphorous – 168 mg
- Potassium – 187mg
- Iron – 1.89 mg
- Among various other nutrients, vitamins, and minerals in smaller quantities.
What Are The Benefits Of Monounsaturated Fats Or MUFA And Polyunsaturated Fats Or PUFA?
MUFA and PUFA help lower serum cholesterol levels, LDL cholesterol levels and triglyceride levels, hence lower the risk of cardiovascular disease. In epidemiologic studies by Trichopoulou in 2003, the high fat diets of people in the Mediterranean countries have been associated with lower cholesterol levels and CHD incidence.
Among other factors, the main source of fat is olive oil in Mediterranean diets, which is high in MUFA or monounsaturated fats. Of course, having a diet that is high in fat in general does not help risk of heart disease and atherosclerotic plaque formation. So healthier habits, more fiber, more vegetarian proteins, moderate levels of physical activity and stress management all help in keeping your heart healthy.
Cashews also contain a healthy amount of the mineral Magnesium. On average, our body only contains one ounce of magnesium, but this is a very vital nutrient to several body functions. Some of the benefits of magnesium include:
- Is involved in energy production and nerve function
- Helps protect against irregular heartbeat (arrythmia) and heart disease
- Helps relax the muscles, lower blood pressure and expands lung airways
- Helps muscular pain issues such as fibromyalgia
- Helps improve PMS (premenstrual syndrome)
- Helps in insulin resistance and preventing complications from Diabetes
- May also help to increase bone density in postmenopausal women and improves the assimilation of calcium into the bones
I recommend trying different nuts if you are not allergic or intolerant to them, as like with cashews, other tree nuts have health benefits too, besides tasting great. Always choose the unsalted kind wherever possible. It is good to have a variety of foods in general.