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The cashew nut is the fruit of the cashew tree and is an excellent ally of health for containing antioxidants and being rich in fats that are good for the heart and in minerals such as magnesium, iron and zinc, which prevent anemia and improve skin health, nails and hair.
This dried fruit can be included in snacks and salads, can be consumed in the form of butter or as an ingredient in other preparations, and should be consumed in small portions due to its high caloric content.
The benefits of cashew nuts are due to the presence of nutrients important for the health of the body, and include:
- Prevents premature aging, since it is rich in antioxidants such as polyphenols, carotenoids and vitamin E, which prevents the damage of free radicals to cells;
- Prevents heart disease, as it contains monounsaturated and polyunsaturated fats, fibers and antioxidants that favor the increase of "good" cholesterol, HDL, and help to lower "bad" cholesterol, LDL;
- It regulates blood sugar, as it is rich in fibers that delay the absorption of sugars, avoiding glycemic spikes, besides also helping to decrease insulin secretion, being an excellent option for people with diabetes or with insulin resistance;
- It improves memory because it contains selenium, a micronutrient that acts as an antioxidant and prevents the damage that is caused by free radicals to brain cells. In addition, it also contains vitamin E, which could help prevent diseases such as Alzheimer's and Parkinson's;
- Prevents or improves depression, since it is rich in zinc, which, according to some studies, is a mineral whose deficiency has been associated with this condition;
- Reduces blood pressure, body aches, headache, migraine and muscle fatigue, as it is rich in magnesium and has anti-inflammatory properties;
- Strengthens the immune system, as it contains zinc, vitamin E and A;
- Prevents osteoporosis, as it contains calcium and phosphorus, these minerals being important to maintain or increase bone density;
- Prevents and treats anemia, as it is rich in iron and folic acid;
- Maintains the health of the skin, hair and nails, as it contains copper, selenium, zinc and vitamin E, nutrients that are essential to protect the skin. promote the growth and hardening of nails and improve blood circulation in the scalp.
Despite its benefits, cashew nuts should be consumed in small portions, since it has large amounts of calories and, therefore, when consumed in excess, it could favor weight gain. This dried fruit can be found in supermarkets or in natural supplement stores.
Nutritional information table
The following table indicates the nutritional information in 100 grams of cashew nuts:
Components | Quantity in 100 g |
Calories | 613 kcal |
Proteins | 19.6 g |
Fats | 50 g |
Carbohydrates | 19.4 g |
Fibers | 3.3 g |
Vitamin A | 1 mcg |
Vitamin E | 1.2 mg |
Vitamin B1 | 0.42 mg |
Vitamin B2 | 0.16 mg |
Vitamin B3 | 1.6 mg |
Vitamin B6 | 0.41 mg |
Vitamin B9 | 68 mcg |
Calcium | 37 mg |
Magnesium | 250 mg |
Phosphor | 490 mg |
Iron | 5.7 mg |
Zinc | 5.7 mg |
Potassium | 700 mg |
Selenium | 19.9 mcg |
Copper | 2.2 mg |
It is important to mention that to get all the benefits mentioned above, cashews must be included in a balanced and healthy diet.
How to include cashew nuts in the diet
Cashew nuts can be consumed in small portions, about 30 grams per day, and preferably without salt. This dried fruit can be included in snacks along with other foods such as fruits and yoghurts, and can also be added to salads and recipes such as crackers, cookies and breads.
In addition, cashew nuts can also be crushed or purchased in the form of flour for use in recipes and also in the form of butter for anointing.
How to prepare cashew nut butter
To prepare the cashew nut butter just add 1 cup of this skinless dry fruit and toast in the blender until a creamy paste is formed, and it should be stored in a container with a lid in the refrigerator.
In addition, it is possible to make the butter more salty or sweeter according to taste, it can be salted with a little salt and sweetened with a little honey, for example.
Cashew nut bread recipe
Because it is a food rich in good fats, the cashew nut is a great option to help you lose weight and can compose low carb diets. Here's how to make a delicious brown bread with this nut:
Ingredients:
- 1 1/2 cup of cashew nut flour;
- 1 tablespoon of flaxseed flour;
- 1 shallow teaspoon of salt;
- 1/2 teaspoon of baking soda;
- 1 tablespoon of sunflower seed;
- 2 tablespoons of chopped cashew nuts;
- 3 beaten eggs;
- 2 tablespoons of honey;
- 1 tablespoon of apple cider vinegar;
- 1 tablespoon of fresh herbs such as rosemary and thyme;
- Butter to grease the pan.
Preparation mode:
Mix all ingredients except eggs. In another container, beat the eggs well with a fork and add to the other ingredients. Pour the mixture into a rectangular shape for greased bread, and place in a preheated oven at 180ºC for about 30 minutes.