Diet and Nutrition 2022

10 benefícios of cashew nut for he althúde

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10 benefícios of cashew nut for he althúde
10 benefícios of cashew nut for he althúde

The cashew nut is the fruit of the cashew tree and is an excellent ally of he alth, as it is rich in antioxidants, good fats and minerals, such as magnesium, iron, selenium and zinc, and therefore can help prevent the development of heart disease and anemia, as well as improve the he alth of skin, nails and hair. Therefore, consuming about 30 grams of cashew nuts a day can be a great way to supplement everyday nutrients.

This dried fruit can be included in snacks and salads, it 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 calorie content.

The benefits of cashew nuts are due to the presence of important nutrients for the he alth of the body, and include:

  1. Prevents premature aging,as it is rich in antioxidants such as polyphenols, carotenoids and vitamin E, which prevents free radical damage to cells;
  2. Prevents heart disease,as it contains mono and polyunsaturated fats, fibers and antioxidants that favor the increase of "good" cholesterol, HDL, and help to lower cholesterol " bad", the LDL;
  3. Regulates blood sugar,as it is rich in fibers that delay the absorption of sugars, avoiding blood glucose spikes, as well as helping to decrease insulin secretion, being an excellent choice for people with diabetes or insulin resistance;
  4. Improves memory,as it contains selenium, a micronutrient that acts as an antioxidant and prevents the damage caused by free radicals to brain cells. Plus, it also contains vitamin E, which could help prevent diseases like Alzheimer's and Parkinson's;
  5. Prevents or improves depression,as it is rich in zinc, which, according to some studies, is a mineral whose deficiency has been associated with this condition;
  6. Reduces blood pressure,body aches, headache, migraine and muscle fatigue, as it is rich in magnesium and has anti-inflammatory properties;
  7. Strengthens the immune system,as it contains zinc, vitamin E and A;
  8. Prevents osteoporosis,as it contains calcium and phosphorus, which are important minerals to maintain or increase bone density;
  9. Prevents and treats anemia,as it is rich in iron and folic acid;
  10. Maintains he althy skin, hair and nailsas it contains copper, selenium, zinc and vitamin E, nutrients that are essential to protect the skin. favor the growth and hardening of nails and improve blood circulation in the scalp.

Despite its benefits, cashew nuts should be consumed in small portions, as they have large amounts of calories and, therefore, when consumed in excess, it could favor weight gain. This dried fruit can be found in supermarkets or he alth supplement stores.

Nutrition Facts Table

The following table indicates the nutritional information per 100 grams of cashews:

Components Quantity in 100 g
Calories 613 kcals
Proteins 19, 6 g
Fat 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
Phosphorus 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 obtain all the benefits mentioned above, cashews must be included in a balanced and he althy diet.

How to include cashews in your diet

Cashew nuts can be consumed in small portions, about 30 grams per day, and preferably without s alt. This dried fruit can be included in snacks along with other foods such as fruits and yogurts, as well as being added to salads and recipes such as cookies, biscuits and breads.

In addition, cashew nuts can also be crushed or purchased in the form of flour to be used in recipes and also in the form of butter for greasing.

How to prepare cashew nut butter

To prepare cashew nut butter, just add 1 cup of this skinless dried fruit and toast it in a blender until a creamy paste is formed, and store it in a container with a lid in the fridge.

Also, it is possible to make the butter s altier or sweeter according to taste, it can be s alted with a little s alt and sweetened with a little honey, for example.

Cashew nut bread recipe

Because it is a food rich in good fats, cashew nuts are a great option to help you lose weight and can be part of low carb diets. Here's how to make a delicious wholemeal bread with this nut:


  • 1 1/2 cup of cashew nut flour;
  • 1 tablespoon of flaxseed meal;
  • 1 level teaspoon of s alt;
  • 1/2 teaspoon of baking soda;
  • 1 tablespoon of sunflower seeds;
  • 2 tablespoons chopped cashews;
  • 3 beaten eggs;
  • 2 tablespoons of honey;
  • 1 tablespoon of apple cider vinegar;
  • 1 tablespoon of fresh herbs like rosemary and thyme;
  • Butter to grease the pan.

Preparation method:

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 greased rectangular shape for bread, and take it to the preheated oven at 180ÂșC for about 30 minutes.

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