Cashew nuts are popular nuts that are consumed all over the world for their taste and nutrition. Cashew nuts are also known as kidney-shaped nuts that have a rich and creamy taste. They are widely used in cooking, baking, and snacking. FruitBuys Vietnam is a professional OEM wholesale supplier and exporter of dried fruits, including cashew nuts. In this article, we will explore the amazing health benefits of cashew nuts, nutrition facts, and how to eat them.
I. The Nutritional Value of Cashew Nuts
Cashew nuts provide vitamin K, thiamine, vitamin B6, magnesium, phosphorus, copper, manganese, zinc, and iron. It also states that cashew nuts are an excellent source of healthy fats and protein. Some more about cashew nuts nutrition facts:
- Cashew nuts are high in calories 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals, and numerous health-promoting phytochemicals that help protect from diseases and cancers.
- Cashew nuts may help lower cholesterol levels and improve heart health by reducing blood pressure and inflammation. Cashew nuts contain antioxidants such as proanthocyanidins that may protect against oxidative stress and cancer.
- Cashew nuts may also support brain function, the immune system, bone health, and weight management.
II. Cashew Nuts are a Great Source of Antioxidants
*Antioxidants Fight Free Radicals
- Free radicals are formed when the body converts food into energy, or when it is exposed to environmental sources like cigarette smoke, air pollution, and sunlight.
- Free radicals can cause oxidative stress, which is a state of imbalance between free radicals and antioxidants in the body. Oxidative stress can lead to inflammation, aging, and chronic diseases like cancer, diabetes, and heart disease.
- Antioxidants are molecules that can donate an electron to free radicals without becoming reactive themselves. This reduces the reactivity of free radicals and stops their chain reactions. Antioxidants can be found in some vitamins and minerals, such as vitamin C, vitamin E, copper, zinc, and selenium. They can also be found in some foods like fruits, vegetables, nuts, seeds, tea, coffee, and chocolate²⁵.
- Antioxidants may help prevent or delay some types of cell damage caused by free radicals. However, more research is needed to understand their role in human health and disease prevention.
*Cashew Nuts are Rich in Proanthocyanidins
The text states that cashew nuts are rich in proanthocyanidins, which are a type of flavonoid that have antioxidant properties. Some key points and additional facts about this text are:
- Proanthocyanidins are found in several types of nuts, such as almonds, hazelnuts, pecans, pistachios, peanuts, and walnuts.
- Proanthocyanidins may help prevent cancer cell growth by interfering with their replication. They may also reduce the risk of colon cancer by enhancing the effects of copper and other minerals.
- Proanthocyanidins are also associated with other health benefits, such as improving blood circulation, reducing inflammation, protecting against infections, and supporting brain function.
III. Cashew Nuts are Good for Heart Health
*Cashew Nuts Lower Bad Cholesterol
- Bad cholesterol is also known as low-density lipoprotein (LDL) cholesterol. It can accumulate on the walls of blood vessels and form plaques that narrow or block them. This can reduce blood flow to vital organs such as the heart and brain, leading to heart attacks or strokes.
- Cashew nuts are rich in unsaturated fats, which are considered “good” fats because they can help lower LDL cholesterol levels. Unsaturated fats include monounsaturated and polyunsaturated fats, which are found in plant-based foods such as nuts, seeds, oils, and avocados.
- Cashew nuts also contain other nutrients that may benefit heart health, such as fiber, antioxidants, phytosterols, and omega-3 fatty acids. Fiber can help lower cholesterol by binding to it in the digestive system and preventing it from being absorbed into the bloodstream. Antioxidants can protect against oxidative stress that damages blood vessels and causes inflammation. Phytosterols are plant compounds that can block the absorption of cholesterol from food. Omega-3 fatty acids can reduce inflammation, lower blood pressure, and prevent blood clots.
- According to some studies, eating cashew nuts as part of a healthy diet can lower LDL cholesterol by 3% to 19%, total cholesterol by 3.9%, and non-HDL cholesterol by 5%. Non-HDL cholesterol is another measure of bad cholesterol that includes LDL and other types of lipoproteins such as very-low-density lipoprotein (VLDL).
- However, cashew nuts are also high in calories and fat, so they should be eaten in moderation and not replace other nutritious foods. A serving size of cashew nuts is about 18 nuts or 28 grams, which provides about 157 calories and 8.6 grams of carbs.
*Cashew Nuts are Rich in Healthy Fats
- Cashew nuts provide 12.4 grams of fat per serving (28 grams or about 18 nuts), of which more than half (6.7 grams) comes from oleic acid, a monounsaturated fatty acid that is also found in olive oil and avocados.
- Monounsaturated fats can help reduce the levels of low-density lipoprotein (LDL) cholesterol, which is also known as “bad” cholesterol because it can clog the arteries and increase the risk of heart disease and stroke.
- Cashew nuts also contain polyunsaturated fats, which are another type of healthy fats that can lower LDL cholesterol and increase high-density lipoprotein (HDL) cholesterol, which is also known as “good” cholesterol because it can remove excess cholesterol from the blood vessels and protect against heart disease.
- Polyunsaturated fats include omega-3 fatty acids, which are essential for brain function, inflammation control, blood pressure regulation, and blood clot prevention. Cashew nuts provide 0.2 grams of omega-3 fatty acids per serving.
- However, cashew nuts also contain saturated fats, which are less healthy fats that can raise LDL cholesterol levels and contribute to heart disease if consumed in excess. Cashew nuts have 2.2 grams of saturated fat per serving, which is about 11% of the recommended daily intake for adults.
- Therefore, cashew nuts should be eaten in moderation as part of a balanced diet that includes other sources of healthy fats such as fish, seeds, nuts, and oils. A serving size of cashew nuts is about 18 nuts or 28 grams, which provides about 157 calories and 8.6 grams of carbs.
IV. Cashew Nuts Boost Immune System
*Cashew Nuts are Rich in Zinc
- Zinc is involved in immune system function, wound healing, cell growth and division, protein synthesis, DNA synthesis, enzyme activity, and taste perception.
- Zinc deficiency can cause impaired growth, delayed wound healing, increased susceptibility to infections, loss of appetite, poor taste sensation, and skin problems.
- The recommended daily intake of zinc for adults is 11 mg for men and 8 mg for women. Pregnant and lactating women need more zinc to support fetal and infant development.
- Cashew nuts provide about 1.6 mg of zinc per ounce (28 grams), which is about 15% of the daily value (DV). Other good sources of zinc include oysters, beef, chicken, beans, yogurt, and fortified cereals.
- Eating cashew nuts may help boost your immune system by providing zinc and other antioxidants that can fight off free radicals and inflammation. Some studies have shown that increasing zinc intake can reduce the duration and severity of common colds.
- Eating cashew nuts may also benefit your bones by providing zinc and other minerals such as magnesium, phosphorus, and copper which are important for bone formation and maintenance. Zinc may also prevent osteoporosis by inhibiting bone resorption (the breakdown of bone tissue).
*Cashew Nuts are Rich in Copper
- Copper is essential for making red blood cells, which carry oxygen throughout the body. It also helps with iron absorption and metabolism.
- Copper supports the growth and development of various tissues and organs, such as bones, skin, hair, nerves, and the brain. It also helps maintain a healthy immune system by fighting infections and inflammation.
- Copper acts as a cofactor for many enzymes that are involved in energy production, antioxidant defense, neurotransmitter synthesis, and DNA repair.
- Cashew nuts are one of the best sources of copper among nuts. A 40g serving of cashew nuts provides about 98% of your daily copper needs. Other sources of copper include shellfish, organ meats, whole grains, beans, and dark chocolate.
- Cashew nuts may also improve bone health by providing copper. A lack of copper can lead to lower bone mineral density and an increased risk of osteoporosis. Copper may also work together with other minerals like calcium, magnesium, and phosphorus to strengthen bones.
V. Cashew Nuts are Good for Bones and Teeth
*Cashew Nuts are Rich in Magnesium
- Magnesium is involved in over 300 enzymatic reactions, such as energy production, muscle contraction, nerve transmission, blood pressure regulation, and blood sugar control.
- Magnesium may help prevent heart disease by lowering blood pressure and reducing the risk of ischemic heart disease, which occurs when the heart does not receive enough blood.
- Magnesium may also support bone health by enhancing calcium absorption and preventing osteoporosis, which is a condition characterized by weak and brittle bones.
- Cashew nuts provide about 20% of the daily value (DV) of magnesium per serving (28 grams or 18 nuts), which is more than most other nuts. Other good sources of magnesium include spinach, pumpkin seeds, quinoa, and dark chocolate.
*Cashew Nuts are Rich in Phosphorus
- Magnesium is involved in over 300 enzymatic reactions, such as energy production, muscle contraction, nerve transmission, blood pressure regulation, and blood sugar control.
- Magnesium may help prevent heart disease by lowering blood pressure and reducing the risk of ischemic heart disease, which occurs when the heart does not receive enough blood.
- Magnesium may also support bone health by enhancing calcium absorption and preventing osteoporosis, which is a condition characterized by weak and brittle bones.
- Cashew nuts provide about 20% of the daily value (DV) of magnesium per serving (28 grams or 18 nuts), which is more than most other nuts. Other good sources of magnesium include spinach, pumpkin seeds, quinoa, and dark chocolate.
VI. Cashew Nuts are Good for Weight Loss
*Cashew Nuts are Rich in Fiber
- Fiber can help lower cholesterol levels by binding to it in the digestive system and preventing it from being absorbed into the bloodstream. This can reduce the risk of heart disease and stroke.
- Fiber can also help regulate blood sugar levels by slowing down the absorption of glucose from food. This can prevent spikes and crashes in blood sugar that can lead to diabetes and other metabolic disorders.
- Fiber can also promote digestive health by adding bulk to stools and easing their passage through the colon. This can prevent constipation, hemorrhoids, diverticulitis, and colon cancer.
- Fiber can also help with weight management by increasing satiety and reducing appetite. This can prevent overeating and obesity, which are associated with many chronic diseases.
- Cashew nuts provide about 1 gram of fiber per ounce (28 grams), which is about 4% of the daily recommended intake for adults. They also contain other nutrients that may benefit gut health, such as anti-inflammatory plant compounds called polyphenols and a variety of vitamins and minerals.
*Cashew Nuts are Low in Fat
- Cashew nuts contain 12 grams of fat per ounce (28 grams), which is about 18% of the recommended daily intake for adults.
- Cashew nuts have more than half of their fat content from monounsaturated fats, which are considered “good” fats because they can lower bad cholesterol levels and improve heart health. Monounsaturated fats are mainly found in plant-based foods such as nuts, seeds, oils, and avocados.
- Cashew nuts also have some polyunsaturated fats, which are another type of “good” fats that can reduce inflammation and prevent blood clots. Polyunsaturated fats include omega-3 and omega-6 fatty acids, which are essential for brain function and the immune system.
- Cashew nuts have only a small amount of saturated fats, which are considered “bad” fats because they can raise bad cholesterol levels and increase the risk of heart disease. Saturated fats are mainly found in animal-based foods such as meat, dairy, and eggs.
- Cashew nuts may help with diabetes management or prevention by providing healthy fats that can improve insulin sensitivity and blood sugar control. According to some studies, eating cashew nuts as part of a healthy diet can lower fasting blood sugar levels by 9% to 10% among people with type 2 diabetes.
VII. Conclusion
In conclusion, cashew nuts are a delicious and nutritious snack that can offer many health benefits. They are rich in protein, fiber, healthy fats, vitamins, minerals, and antioxidants that can support your immune system, heart health, blood sugar control, bone health, eye health, and more. Cashew nuts are also versatile and can be enjoyed in various ways, such as in salads, trail mixes, sauces, desserts, or simply on their own.
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VIII. FAQs
What are the nutritional facts of cashew nuts?
- Cashew nuts provide vitamin K, thiamine, vitamin B6, magnesium, phosphorus, copper, manganese, zinc, and iron. They are also an excellent source of healthy fats and protein. A single serving of cashew nuts is about 18 nuts or 28 grams, which provides 157 calories, 8.6 grams of carbs, 12 grams of fat, and 5.2 grams of protein.
How many cashew nuts can you eat in a day?
There is no definitive answer to how many cashew nuts you can eat in a day. However, some factors that may affect your intake include your calorie needs, your health goals, and your personal preferences. As a general guideline, most experts recommend eating about one ounce (28 grams) or a handful of nuts per day as part of a balanced diet. This amount can provide you with various health benefits without adding too many calories or fat. However, you may need to adjust your portion size depending on your individual needs and circumstances. For example:
- If you are allergic or sensitive to cashew nuts or any other nuts, you should avoid them altogether.
- If you have a medical condition that affects your digestion or nutrient absorption (such as Crohn’s disease or celiac disease), you may need to limit your intake of cashew nuts or consult your doctor before eating them.
- If you are trying to lose weight or manage your blood sugar levels (such as diabetes), you may want to monitor your intake of cashew nuts and other high-calorie foods and balance them with other nutritious foods such as fruits and vegetables.
- If you are pregnant or breastfeeding (or planning to be), you may need more calories and nutrients than usual and benefit from eating more cashew nuts and other healthy foods. However, you should also be careful about potential contaminants such as aflatoxins (a type of mold) that may be present in some raw or poorly stored nuts.
Can cashew nuts help you lose weight?
Cashew nuts may help you lose weight if they are eaten in moderation as part of a healthy diet and lifestyle. Some possible ways that cashew nuts can support weight loss include:
- Cashew nuts are rich in protein and fiber which can help keep you full for longer and reduce your appetite.
- Cashew nuts contain healthy fats which can help boost your metabolism and burn more calories.
- Cashew nuts provide various vitamins and minerals which can support your overall health and well-being.
- Cashew nuts have a low glycemic index which means they do not cause rapid spikes in blood sugar levels which can lead to cravings and overeating.
- Cashew nuts are also high in calories and fat so they should be eaten in small portions (about one ounce or 28 grams per day).
How to roast cashew nuts?
To roast cashew nuts at home:
- Preheat oven to 180°C (160°C fan-forced) /350°F/gas mark 4
- Line a baking tray with parchment paper
- Spread raw unsalted cashews evenly on the tray
- Sprinkle some salt (optional) over the cashews
- Bake for about 10 minutes until golden brown
- Stir occasionally for even roasting
- Let them cool completely before storing them in an airtight container
You can also add some spices such as paprika cumin garlic powder etc for extra flavor
What are some easy cashew nut recipes?
Some easy recipes that use cashews include:
- Cashew chicken: A stir-fry dish with chicken pieces vegetables soy sauce honey vinegar ginger garlic cornstarch water oil salt pepper roasted unsalted cashews scallions sesame seeds rice noodles etc
- Cashew cheese: A vegan cheese alternative made with soaked raw unsalted cashews nutritional yeast lemon juice garlic salt water blender food processor cheesecloth container etc
- Cashew butter: A nut butter made with roasted unsalted cashews food processor oil salt honey
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