1. Nutritional composition of cashews

Cashews contain a lot of vitamins and minerals, antioxidants such as vitamins E, K, B6 and minerals copper, phosphorus, zinc, magnesium, iron and selenium to help maintain good body functions. Specifically, according to the National Nutrition Database of the US Department of Agriculture, 1 ounce of cashews (about 28.35g) will contain:

• 157 calories
• 8.56g carbohydrates
• 1.68g Sugar
• 0.9g fiber
• 5.17g Protein

At the same time, such a portion of cashews (about 18 whole nuts) will provide nutrients according to the daily ration recommended by experts as follows:

• 31% VND
• 23% manganese
• 20% magnesium
• 17% phosphorus
• 10% iron
• 8% selenium
• 5% vitamins

2. Uses of cashew nuts

With the above nutritional ingredients, eating cashews will bring a lot of health benefits, including:

• Prevent heart disease: because cashews provide a source of healthy fats for the body to absorb oil-soluble vitamins such as Vitamin A, Vitamin D, Vitamin E, Vitamin K and produce fatty acids that are important for brain development. Cashew fats are monounsaturated and polyunsaturated fats that are good for the heart, helping to reduce bad cholesterol when consumed in appropriate amounts.
• Good for the eyes: cashews contain high levels of lutein and zeaxanthin, which act like antioxidants, so when used regularly, it will help protect the eyes from minor injuries, especially for the elderly, and even reduce the risk of cataracts.
• Promotes muscle and nervous system health: cashews are rich in magnesium which is important for the development of bones and joints, in addition to helping to maintain blood pressure, strengthen the immune system, help maintain nerve function, and keep bones strong. For postmenopausal women, cashews can provide more comfortable and pleasant sleep.

• Cancer prevention: because cashews are rich in antioxidants such as anacardic acid, cardanol, and cardol, they are effective for patients who are being treated for tumors and cancer. In particular, the proanthocyanidins contained in cashews belonging to the flavonoid group also have the effect of fighting and limiting the growth of cancer cells, which is a prominent benefit of this nut.

 

• Promote the formation of red blood cells in the body: because cashews contain many copper micronutrients that support iron metabolism to help produce red blood cells, from which bones and the immune system become healthy.
• Promotes oral health: the phosphorus in cashews is essential for the healthy development of teeth and bones as well as aids in protein synthesis, carbohydrate and fat absorption, and maintains healthy cells.
• Prevent gallstones: using cashews helps reduce cholesterol accumulation in the gallbladder helps prevent the formation of gallstones.
• Strengthens the immune system: cashews containing zinc play an important role in strengthening the immune system, fighting bacterial infections, protein synthesis and wound healing. Especially for pregnant women, zinc also helps maintain a healthy body for the fetus and the first years of life.
• Has a weight loss effect: using cashews will help replace animal fats with monosaturated fats and has helped control body weight and reduce fat and cholesterol accumulation. Cashews also contain antioxidants, vitamin E which is used to prevent aging, beautify skin and hair, which is very good for women.

CHard-shelled nuts such as cashews have a high fat content, so they are easy to rancid, when storing, they need to be placed in a shady and dry place to keep good quality. Cashews can be stored for up to several months in good conditions.