CASHEW NUT HEALTH BENEFITS AND MINERALS

Posted in DRY FRUITS AND SEEDS HEALTH BENEFITS AND MINERALS

Health benefits:

1.  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.

2.  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 in the blood. 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.

3.  Cashew nuts are abundant sources 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 may help 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 for many enzymes that regulate growth and development, gonadal function, digestion, and DNA (nucleic acid) synthesis.

4.  Cashews are also good 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 the cellular level.

5.  Further, the nuts are also hold 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.

Minerals:

 Nutritive value per 100 grams

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

553 Kcal

28%

Carbohydrates

30.19 g

23%

Protein

18.22 g

32.5%

Total Fat

43.85 g

146%

Cholesterol

0 mg

0%

Dietary Fiber

3.3 g

8.5%

VITAMINS

Folates

25 µg

6%

Niacin

1.062 mg

6.5%

Pantothenic acid

0.864 mg

17%

Pyridoxine

0.417 mg

32%

Riboflavin

0.058 mg

4.5%

Thiamin

0.423 mg

35%

Vitamin A

0 IU

0%

Vitamin C

0.5 mg

1%

Vitamin E

5.31 mg

35%

Vitamin K

4.1 µg

3%

ELECTROLYTES

Sodium

12 mg

1%

Potassium

660 mg

14%

MINERALS

Calcium

37 mg

4%

Copper

2.195 mg

244%

Iron

6.68 mg

83.5%

Magnesium

292 mg

73%

Manganese

1.655 mg

72%

Phosphorus

593 mg

85%

Selenium

19.9 µg

36%

Zinc

5.78 mg

52.5%

PHYTO-NUTRIENTS

Carotene-ß

0 µg

--

Crypto-xanthin-ß

0 µg

--

Lutein-zeaxanthin

22 µg

--

 

.