Cashews are a staple snack for many people who follow a vegan diet. They are rich in protein and healthy fats which help curb hunger and cravings while also keeping you feeling full for a longer time. They are also a great source of zinc, which is essential for immune function. The combination of copper and iron in cashews helps increase the oxygen carrying capacity of red blood cells, preventing anemia. They also contain Vitamin E which acts as an antioxidant, protecting against cell damage and lowering inflammation.
Cashew nuts are rich in magnesium, which is crucial for bone health and formation. They are also a good source of potassium, which helps reduce high blood pressure and promotes normal heart rhythms. Additionally, cashews are a great source of calcium, which can prevent osteoporosis and strengthen bones. The fiber in cashews also helps to maintain a healthy weight and improve digestion.
The nutty taste of cashews is loved all over the world as a tasty and satisfying snack or versatile ingredient in sauces and butters. However, despite their popularity and versatility, many people are unaware of the nutrient-packed power these tiny seeds hold. Cashews are a great source of protein, unsaturated fats and vitamins and minerals. They also contain anti-inflammatory agents that can lower cholesterol and triglycerides.
In terms of protein, cashews are one of the most protein-dense foods on the planet. A 1-ounce serving of cashews provides 5 grams of protein, which is enough to meet the recommended daily intake for most adults. In addition to protein, cashews are a good source of magnesium and potassium.
While all nuts offer plant-based protein and unsaturated fats, their exact nutritional offerings vary slightly. For example, peanuts, which are technically the seeds of legumes, provide a little more protein (7 grams per 1-ounce serving) and unsaturated fat (11).
In addition to providing energy in the form of fatty acids, cashew nuts contain the amino acid L-arginine, which is converted to nitric oxide (NO), a vasodilator that can help lower high blood pressure and blood clotting. They are also a good source of dietary fiber, phytosterols and phenolic compounds.
While cashews are rich in a number of nutrients, they are also high in calories. As a result, it is important to consume them in moderation. This will help to maintain a healthy weight and prevent unnecessary overeating. Additionally, the dietary fiber in cashews can help with digestive issues and reduce cholesterol levels. Additionally, cashews are nutrient-dense and can be an excellent substitute for high-carbohydrate snacks.