HEALTH BENEFITS OF CASHEW NUT! Cashews are high in calories. 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers. They are rich in “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol. Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile. Cashew nuts are very rich source of essential minerals. Minerals, especially manganese, potassium, copper, iron, magnesium, zinc and selenium are concentrated in these nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and prevent deficiency diseases. Selenium is an important micronutrient, which functions as a co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidants in the body. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Cashews are also rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). 100 g nuts provide 0.147 mg or 32% of daily-recommended levels of pyridoxine. Pyridoxine reduces the risk of homocystinuria, and sideroblastic anemia. Niacin helps prevent "pellagra" or dermatitis. Additionally, these vitamins are essential for metabolism of protein, fat, and carbohydrates at cellular levels. Further, the nuts are also containing a small amount of zea-xanthin, an important pigment flavonoid antioxidant, which selectively absorbed into the retinal macula lutea in the eyes. It is thought to provide antioxidant and protective UV ray filtering functions and helps prevent age-related macular degeneration (ARMD) in the elderly. See the table below for in depth analysis of nutrients: Cashew nut (Anacardium occidentale), Nutrition value per 100 g. (Source: USDA National Nutrient data base) PrincipleNutrient ValuePercentage of RDA Energy553 Kcal28% Carbohydrates30.19 g23% Protein18.22 g32.5% Total Fat43.85 g146% Cholesterol0 mg0% Dietary Fiber3.3 g8.5% Vitamins Folates25 µg6% Niacin1.062 mg6.5% Pantothenic acid0.864 mg17% Pyridoxine0.417 mg32% Riboflavin0.058 mg4.5% Thiamin0.423 mg35% Vitamin A0 IU0% Vitamin C0.5 mg1% Vitamin E5.31 mg35% Vitamin K4.1 µg3% Electrolytes Sodium12 mg1% Potassium660 mg14% Minerals Calcium37 mg4% Copper2.195 mg244% Iron6.68 mg83.5% Magnesium292 mg73% Manganese1.655 mg72% Phosphorus593 mg85% Selenium19.9 µg36% Zinc5.78 mg52.5% Phyto-nutrients Carotene-β0 µg-- Crypto-xanthin-β0 µg-- Lutein-zeaxanthin22 µg-- Selection and storage Cashew nuts are available in the market year round. In the stores, only shelled cashew kernels are sold since the shell contains phenolic resin, urushiol, which is a potent skin irritant toxin. Different forms of cashews are available; raw, salted, sweetened or ground...etc. Buy shelled nuts that are bright cream-white in color, compact, uniform in size and feel heavy in hand. They should be free from cracks, mold, and spots and free of rancid smell. Store shelled nuts inside an airtight container and keep in the refrigerator in order to avoid them turn rancid. Under ideal conditions, fresh nuts should last for 5-6 months. Culinary uses Here are some serving tips: Cashew nut fried rice with brussel sprouts and tomato. (Photo: by waldopics)Pineapple-cashew nut-quinoa stir-fry. Photo courtesy: rusvaplauke Cashews are eaten as a snack either on its own, salted or sweetened. Cashews are nutty yet pleasantly sweet in taste. They are relished as a garnish in sweets and desserts. Cashews, along with almonds and other dry fruits are being used in various rice dishes hyderbadi-biriyani, rice-pulao...etc, and in curry (kaaju-shahi-paneer) preparations in Indian, Pakistani, and Middle-Eastern regions. Split or crushed cashew along with almonds, pistachio is often sprinkled over desserts, particularly sundaes, and other confectionary to enhance the flavor. The nuts are widely used in confectionery, as an addition to biscuits, sweets and cakes. "Cashew apples" are among popular fruits; eaten on their own in many regions around the world. They are also being used to prepare healthy drinks.
Posted on: Sun, 04 Aug 2013 21:21:04 +0000
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