Cashew nuts – properties, nutritional value, the calorific value of cashews

Cashews are the seeds of a tree growing in the Americas, Asia. In the past, they remained in the shadow of hazelnuts or walnuts. Today cashew nuts are a tasty snack suitable for any time of day and a valuable and popular component of a healthy diet.

What do cashew nuts contain?

Cashew nuts are rich in vitamins and minerals, they also contain protein and healthy fats, which are essential in a daily diet. A 100 g portion covers almost 100% of the daily recommended intake of the magnesium, zinc, copper and manganese. Additionally, cashews provide substantial amounts of B vitamins, selenium and iron. Cashew nuts are also a very good source of folic acid, vitamin K, potassium and calcium.

Cashews can be an allergenic product, and allergic people are not allowed to eat them. Cashew nuts are recommended for older people because they are easy to bite. There are also no contraindications for eating cashews during pregnancy. Remember to eat them during the day so as not to burden the stomach in the evening before bedtime. It is recommended to avoid cashews from uncertain sources as they may contain mould and aflatoxins which are dangerous to health.

What do cashews contain?
What do cashews contain?

Characteristics of cashews – what do cashew nuts affect?

Due to the content of so many valuable ingredients, cashew nuts help with many ailments and promote the prevention of serious diseases.

Fat-soluble vitamins (A and E) contained in the cashews show strong antioxidant properties and therefore help to keep the skin looking young and fresh.

Cashew nuts are also healthy monounsaturated and polyunsaturated fats, which lower LDL cholesterol levels and support the cardiovascular system, protecting against atherosclerosis.

Oleic acid present in cashews has a beneficial effect on the cardiovascular system.

Magnesium supports the efficiency of the nervous system, relieves stress, improves memory and concentration.

The high copper content in cashews protects against infections and anaemia.

Zinc regulates the sebaceous glands, preventing acne; improves the overall appearance of skin, hair and nails.

Cashews are a very good source of iron, which prevents anaemia.

These nuts have a low glycemic index, so they are recommended for people with diabetes. Scientific research indicates that regular consumption of these nuts has a positive effect on glucose metabolism in the body and reduces insulin resistance.

Cashews and slimming – how many calories do they have?

Is it possible to eat cashews while losing weight? Scientific research confirms that cashew nuts on diet are recommended. Because they belong to the group of nuts with high nutritional value and relatively low-calorie content. The main beneficial substances of cashews are valuable unsaturated fatty acids. The calorific value of the cashew (553 kcal/100 g) is much lower than that of walnuts (645 kcal/100 g) or hazelnuts (640 kcal/100 g).

However, it is worth eating them in pure, unprocessed and unroasted form, without salt, sugar or chocolate. Since there is a large number of calories in a small amount of the product, during a slimming diet, they should be eaten in small portions. In this way, even when using a low-calorie diet, cashews can be part of it, as they will provide a moderate amount of energy as a snack.

An additional valuable property of cashews is that they are very filling, which makes them satisfy the appetite for a long time. They contain fibre, which has a positive effect on intestinal function and speeds up metabolism. It is worth mentioning that eating cashews promotes the production of serotonin in the body, which is the hormone of happiness.

Cashews in the kitchen – diet and recipes

Cashew nuts resemble a kidney shape, are creamy in colour and have a delicate sweet taste, are relatively soft and easy to bite. Numerous culinary applications allow them to taste them in various compositions.

They are perfect as a quick and comfortable snack during the day. When eaten unprocessed, they have the most nutritional value and in this form, it is best to add them to vegetable or fruit salads as well.

They are great for preparing vegan dishes, including vegan milk. The cashew butter can also be an excellent substitute for traditional peanut butter. Cashews are also an excellent component of oriental dishes.