Cashews are tiny kidney-shaped nuts cultivated from the cashew tree. It’s a tropical tree native to South America, especially Brazil. But now, it was widely cultivated in warm temperate regions across the world. Cashews are soft in consistency and have a mild sweet taste. They are widely used as toppings in sweets and desserts. Cashews are commonly consumed as a snack or processed into cashew milk, cashew butter, and other products. Cashews are rich in fiber, heart-healthy fats, plant protein, and low in sugar that offers health benefits.
According to the USDA data, the nutritional value of cashews (100g) are as follows.
Vitamins in Cashews
According to the USDA data, vitamins and their quantity in cashews (100g) are as follows.
|Thiamine (B1)||0.423 mg|
|Riboflavin (B2)||0.058 mg|
|Niacin (B3)||1.062 mg|
|Pantothenic acid (B5)||0.86 mg|
|Vitamin B6||0.417 mg|
|Folate (B9)||25 μg|
|Vitamin C||0.5 mg|
|Vitamin E||0.90 mg|
|Vitamin K||34.1 μg|
Minerals in Cashews
According to the USDA data, minerals and their quantity in cashews (100g) are as follows.
Health benefits of Cashews
- Promotes better heart health
- Support bone health
- Weight management
- Reduce the risk of gallstones
- Beneficial for people with type 2 diabetes
Cashews are high in fat, but the mono-saturated and poly-saturated fatty acids help decrease triglyceride levels and LDL cholesterol. Hence it improves heart health by reducing the risk of cardiovascular disease and heart attack.
Cashew nuts are a smart snack packed with healthy fat, protein, and fiber that causing you to feel full for quite a while, thus helps in weight reduction. But, on the other hand, it is high in calories; hence consumption in moderation is essential.