Cashew and all about its useful properties
KBZHU: 157/5, 2/12/8, 6
Also: Sodium-3.4 g Fiber-0.9 g Sugar-1.7 g
Carbohydrates
A single serving of cashews contains about 18 nuts, 157 calories, and about 9 grams of carbohydrates. Most of the carbohydrates in cashews are starch, also a small amount of fiber (about 1G), and the rest (about 1.7 g) is sugar.
Fats
Most of the calories in cashews come from fat. One serving contains about 12g of fat. These are mainly monounsaturated fats (6.8 g) and polyunsaturated fats (2.2 g). Unsaturated fats are considered the most useful of all existing fats. However, cashews also contain a little (2.2 g) of less saturated fat.
Cashew protein contains about 5 g of protein.
Vitamins and minerals
Cashew nuts contain vitamin K (about 12% of the daily value). You will also get thiamine and vitamin B6 if you eat cashews. Cashews are an excellent source of magnesium, phosphorus, manganese, as well as iron and zinc.
Health benefits
Everyone knows the health benefits of nuts (including cashews)
Impact on weight control
Nuts are a healthy and healthy snack if you keep track of your weight. The healthy fats, protein, and fiber in nuts will help you feel full after a meal or snack. However, they also contain a large number of calories, so their use should be controlled.
If consumed correctly and daily, nuts can become part of a healthy diet to prevent obesity and type 2 diabetes.
Helps lower cholesterol
Cashews can help lower LDL cholesterol in some adults. When adults with moderately high cholesterol consumed 28 to 64 grams of cashews per day, they had an average 24% reduction in LDL cholesterol compared to the control diet.
May reduce the risk of gallstones there
Are some claims that eating nuts can reduce the number of gallstones in both men and women.
The authors of a major study on the benefits of nuts wrote that " due to the richness of nuts in biologically active components, especially unsaturated fatty acids, fiber and minerals, the protective effect of eating nuts in cholelithiasis is biologically likely." The authors further cite two large observational studies in which increased nut consumption was associated with a reduction in the number of gallstones.
There have been no independent clinical trials to study the risk of gallstones and nut consumption in humans.
May help in the treatment or prevention of diabetes
Several studies have examined the link between nut consumption and diabetes.
One study found that eating nuts can reduce the risk of type 2 diabetes in women. The authors of the large survey of the study summarized data from the large-scale nurses 'health study, the large Iowa women's health study, the doctors' health study, and other published reports.
They found that in some cases, women who consumed nuts showed a reduced risk of type 2 diabetes with long-term follow-up. But not all results supported this conclusion, and the advantage was only confirmed in women.
Other studies have shown that patients with type 2 diabetes can get health benefits from eating nuts. Studies have shown that cashew consumption by people with diabetes is associated with better insulin control and cholesterol ratio, as well as increased HDL cholesterol and lower systolic blood pressure.
Promotes better heart
health
Cashews, like all nuts, are high in fat, but they contain both poly-and monounsaturated fats - a healthy form of fat that helps promote heart health and lower cholesterol when consumed in moderation. Cashews also contain dietary fiber, which is essential for a healthy heart.
Research also shows that a plant-based diet that includes healthy fats and protein from nuts and seeds (rather than meat products) can improve heart health.
Studies have even shown that eating nuts significantly reduces the risk of heart disease, especially in people with type 2 diabetes.
Nuts are very high in calories, however, this does not reduce their health benefits, cashews bring special benefits to people who are actively engaged in sports. Most of the benefits come from the well-digested healthy fats found in nuts, which make them an ideal pre-or post-workout snack. The variety of nuts is large, not all of them are equally useful.
Cashew is a nut that perfectly restores muscle after intense training.
What's useful about them? Cashew nuts contain a set of trace elements that are very necessary for our body-zinc, phosphorus, calcium, magnesium and iron. They also contain vitamins of groups A and B. Cashew has a high energy value, nourishes our body with proteins and carbohydrates . If you compare cashews with other nuts, they are less calorific, they contain a lot of magnesium, which protects the muscles from injuries and helps reduce their fatigue. Magnesium helps the body produce energy faster from the food it receives.
Allergies
If you are allergic to tree nuts, you should avoid eating cashews. However, according to experts, there is a claim that if you are allergic to one nut, it does not necessarily mean that you are allergic to another.
However, some nut allergies are closely related, such as cashews and pistachios.
Symptoms of a reaction to tree nuts can be severe.
If you suspect an Allergy to cashews or other tree nuts, talk to your doctor to get personalized advice.
Side effect
The nuts themselves are safe, but some people notice that they experience bloating the day after they eat the nuts at a bar or party. You probably won't get bloating from the nuts themselves, but if they are highly salty, you may experience temporary weight gain (body water) due to increased sodium intake.
Varieties there
are
No different varieties of cashews, but there are different varieties of nuts-depending on the color, shape and size of the nuts. Only a few varieties end up in stores for sale in their entirety.
Cashews can often be found in canned nut mixes in the aisles of grocery store snacks. When you buy nut mixes, the nuts can be fried in oil or seasoned with ingredients high in sodium or sugar. Be sure to check the label, as they will differ significantly from the nutritional properties of cashews alone.
Cashew oil
Some people also like cashew oil, which is a paste made from roasted cashews. If you choose nut butter to increase the amount of protein, it is better to use peanut butter. But some people prefer the milder taste of cashew oil.
Ultimately, the nutritional value of nut butter depends on the ingredients added during processing. Look for a nut paste that contains only nuts. Some may also include added oil. Try to avoid nut paste with added sugar or excess sodium.
Cashew milk
Cashew milk is also available and can be a smart choice, especially for those who need to avoid the lactose found in dairy products. However, keep in mind that many nutty dairy products, such as cashew milk, may contain other ingredients, such as added sugar, and they may not provide as many trace elements (such as calcium) as dairy milk.
Be sure to check the label with information about the nutritional value and the list of ingredients of nut milk that you are going to try before making a decision.
When is it better to buy
Cashews are harvested about two months after the fruit is ripe. The nut is formed under the Apple. This usually happens in winter. But cashews can be bought at most stores all year round.
Storage and food safety
it
is Best to store nuts in an airtight container at room temperature. They should stay fresh for about three months. If you keep them in the refrigerator, you can extend their life span to six months, and if you freeze them, you can use them for about a year.
How to cook
Cashews can be eaten raw or fried. Many people describe them as having a creamy-sweet texture that goes well with sweet and savory dishes.
Sprinkle the salad with fried or raw nuts to get more protein, or add them to a small portion of ice cream. Chop them up and use them as a fish Supplement, or even add them to your oatmeal in the morning.
