9 Amazing Health Benefits of Cashew Nuts, Kaju
An ever-popular nut that adorns most Indian mithai, cashew is everyone’s favourite in the dry fruit and nut repertoire. A nut that grows abundantly in the red soil regions of India, this nut has a native taste that syncs perfectly with our preferences. It can be had as such, used to make mithai, or garnish both savoury and sweet dishes. While all of us are gaga about this nut, not many of us know of its innate health benefits. Spare a few minutes to discover the nutritional profile and amazing health benefits of cashew nuts…
1. Good for Heart :
In general, walnuts, cashew nuts, peanuts, almonds, pistachios and pine nuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats. Perfect to eat a mix of them or try different nuts each day for your Heart. Nut consumption improves blood lipid levels (1).
2. Regulates Blood Pressure :
Dietary intakes of cashew and other foods rich in magnesium helps to regulate blood pressure. Magnesium is also involved in the treatment of hypertension (2).
3. Healthy Bone Structure :
Cashews are a good source of copper, magnesium, phosphorus and zinc which are required for bone building. Rich in Manganese they assist the body in maintaining healthy bone structure by helping in making enzymes needed to build strong bones. Cashew Nuts are also rich in Phosphorus which helps build bones. Being rich in Magnesium they also help in the formation of bones and teeth (3).
4. Healthy for Diabetics :
Peanuts, Almonds, Walnuts and Cashews are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels. They are a healthy snack for Diabetics and good to carry a handful with you when you are travelling. They have a low Glycemic Index of 25 which will not spike your insulin levels and keep you healthy. Cashew Nuts are rich in Magnesium which improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar (4). So Cashew Nuts are a Diabetic’s friend.
5. Low Carbs :
For those on a Low Carbs diet, Cashews are the prefect answer. A handful of Cashews has only 6 grams of carbs. Also you are eating a NUT which is really healthy.
6. Helps in the formation of Red Blood Cells :
Cashews are rich in Copper which helps in the formation of red blood cells. It also helps in keeping bones and immune system healthy (5).
7. Keeps Anaemia at bay :
Cashews have Copper and Iron which increases the oxygen carrying capacity of our red blood cells. This makes sure that the billion cells in your body get oxygenated blood and prevent you from feeling tired.
8. Prevents your Hair from whitening :
Copper, zinc and iron are associated with premature graying of hair (6). Cashews are rich in Copper and Zinc which keep your hair healthy and prevent premature graying of hair. Vitamin B3 enhances proper blood circulation in the scalp.
9. Keeps your Skin Healthy :
Cashews are rich in Copper which help in Collagen formation in the skin and bones (7). Collagen gives skin the strength, flexibility and replaces dead skin.
Nutritional Information of Cashew Nuts, Kaju
28 grams of Cashew Nuts. RDA stands for Recommended Daily Allowance. Nutritional Information for 28 grams (1 ounce) of Cashew Nuts.
5.93 grams of Protein
6.2 grams of Carbs
13.13 grams of Fat
0.6 mg of Copper = 31% of RDA
97.2 mg of Magnesium (Mg) = 27.9% of RDA (about 350 mg)
126 mg of Phosphorus = 21 % of RDA (about 600 mg for adult)
0.17 mg Vitamin B1, Thiamine =17.6% of RDA (about 1 mg)
1.68 mg of Zinc = 16.8% of RDA (about 10 to 12 mg)
0.17 mg of Riboflavin, Vitamin B2 = 16 % of RDA (about 1.1 mg)
9.7 mcg of Vitamin K = 12% of RDA (Recommended Daily Allowance)
5.93 g of Protein = 10.78% of RDA (about 55 g)
0.2 mg of Manganese = 10% of RDA (about 2 to 5 mg)
19.3 mcg of Folate, Vitamin B9 = 9.6% of RDA (about 200 mcg)
1.62 mg of Iron = 7.7% of RDA (about 21 mg)
158 mg of Potassium = 3.3% of RDA (about 4700 mg)
0.33 mg of Vitamin B3, Niacin = 2.8% of RDA (about 12 mg)
28 g of Calcium = 2.3% of RDA (about 600 mg)
0.3 mg of Vitamin E = 2 % of RDA (about 15 mg)