Are cashew nuts healthy?
In this article you will discover the health benefits of cashew nuts and why they are a valuable addition to your diet.
Are cashew nuts healthy?
Yes, cashew nuts are very healthy. You have to pay attention to which types of cashew nuts you choose. The healthy variant contributes to the intake of important nutrients, such as proteins and B vitamins. Are you curious which cashew nut is the healthiest? Then read on quickly.
What are cashew nuts?
The cashew nut is the fruit of a ‘cashew apple’. A cashew apple grows on a tree. The cashew nut grows in a hard shell at the bottom of the apple. In order to eat the cashew nut, the peel and membrane must first be removed.
Even then you cannot eat the cashew nut. The core of this nut is poisonous, so it must first be heated.
This makes the production process more complex than with other nuts. This explains the higher price compared to other types of nuts, such as peanuts.
The taste of the cashew nut is sweet and it is quite soft in texture. Chances are you’ve never noticed that the cashew nut tastes sweet. Because this nut is often eaten salted, you no longer taste it.
What are the nutritional values of cashew nuts?
Below you can read the nutritional value of cashew nuts per hand (25 grams).
- Energy: 154 kcal
- Fat: 12.2 grams
-Of which saturated fat: 2.1 grams - Carbohydrates: 5.2 grams
-Of which sugars: 1.2 grams - Fiber: 1 gram
- Protein: 5.3 grams
- Salt: 0.01 gram
What nutrients do cashew nuts contain?
Below you can read the nutrients of a handful (25 grams) of cashew nuts.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 171 mg | 3500 mg |
| Calcium | 11 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 67 mg | Men 350 mg Women 300 mg |
| Iron | 1.7mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 9 μg | 70 µg |
| Vitamin A | 0 µg | Men 800 μg Women 680 μg |
| Vitamin D | 0 µg | 10 μg >70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 0.5mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.07 mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.03mg | 1.6mg |
| VItamine b 6 | 0.05mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 7 µg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0 µg | 2.8 μg |
| Niacin | 1.1mg | 16 mg |
| Vitamin C | 0 mg | 75 mg |
| Iodine | 1 μg [2] | 150 μg Pregnant and/or lactating women 200 μg. |
What are the health benefits of cashew nuts?
Cashew nuts have several health benefits. It is packed with minerals and vitamins. of which mainly B vitamins. Are you curious about what other health benefits they have? Then read on quickly.
It contains a lot of proteins
With one handful you get no less than 5.3 grams of protein. Proteins play an important role in various body processes.
They are necessary for the construction and repair of cells. You create new cells every day, so proteins are indispensable in a healthy diet. Amino acids (the building blocks of proteins) are needed for certain hormones, for example.
Do you have a fever? Then you also need more proteins to recover properly.
It contains (semi)essential amino acids
Cashew nuts contain various amino acids, but mainly glutamic acid, leucine, arginine and aspartic acid. Leucine is an essential amino acid, which means you must get it through your diet. It plays a role in, among other things, the production of proteins and the inhibition of protein breakdown.
Peanuts are also rich in leucine. In our article about peanuts and health you can read which other amino acids peanuts contain.
Glutamine is a semi-essential amino acid, which means that under certain situations our body cannot produce enough of it itself. This is, for example, the case with corona. Glutamine supports, among other things, good digestion.
It contains healthy fats
A large part of the calories of this nut consist of fats. Fats are very important. This means you get fat-soluble vitamins, such as vitamin E. Fats are also necessary for a good hormone balance.
This is also one of the reasons why most underweight women have menstruation that stops or becomes very irregular.
Cashew nuts consist mainly of unsaturated fat. By eating as many unsaturated fatty acids as possible instead of saturated fats you reduce the risk of cardiovascular disease. They lower LDL cholesterol (bad cholesterol).
It contains many vitamins b
A handful of cashew nuts contains no less than 0.07 mg of thiamine. This is 70% of the recommended daily allowance (RDA). You get 0.05 mg of vitamin B6. That is 30% of the RDA for people <50 years old.
It is rich in antioxidants
Cashew nuts are a good source of antioxidants. Antioxidants could protect our bodies against diseases and premature aging. They capture free radicals, which are caused by body processes and external factors such as smoking.
These free radicals are likely to cause damage to cells and tissues. Cashew nuts contain the following antioxidants, among others.
- Polyphenols
These are bioactive substances. These are thought to have the same functions as vitamins and minerals, - Carotenoids
This substance is also called provitamin A. The body can convert it into vitamin A, which is important for, among other things, the body’s good defenses, the production of (skin) cells and good eyesight.
Certain vitamins (such as vitamin E) are also important antioxidants.
They contain a lot of iron
If you’re wondering: why cashews instead of, say, peanuts? Cashew nuts contain a large amount of iron. With a 25 gram portion you get no less than 1.7 mg of iron. This is much more than other types of nuts.
After cashew nuts, pistachios and hazelnuts contain the most iron, but this is only 0.9 mg of iron per handful. Iron is necessary, among other things, for the formation of red blood cells and the production of energy in our cells. Meat is a great source of iron.
Don’t you eat meat? Then cashew nuts help you get enough iron. Moreover, it also contains proteins, which are important for vegetarians and vegans. That’s killing two birds with one stone!
May possibly reduce the risk of type II diabetes
In a small study, subjects with type II diabetes who ate a lot of cashews had improved blood sugar control. 10% of their energy intake consisted of cashew nuts. Furthermore, little research has been conducted on the effect of cashew nuts on blood sugar levels.
It is true that eating a lot of fiber reduces the risk of developing type II diabetes. Eating fewer carbohydrates (and sugars) may also contribute to this.
RESUME
Cashew nuts contain many vitamins, minerals and antioxidants. It contains a high amount of iron and proteins. Eating cashew nuts may reduce the risk of developing type II diabetes and cardiovascular disease.
Do cashew nuts help you lose weight?
Of course. Cashew nuts can help you lose weight due to their satiating effect, thanks to the large amount of proteins and fats.
By combining it in a dish with other satiating foods you increase this effect even more.
Tip: Combine a handful of cashew nuts per person, for example, in a stir-fry with brown rice, chickpeas and spinach.
Moreover, it is an easy healthy snack. In practice it appears that people like convenience. Making healthy eating easier also makes losing weight easier.
It also contains almost no carbohydrates, making it a good fit for a low-carb diet.
When are cashews dangerous?
If you have a nut allergy, you will unfortunately have to skip cashews. Did you know that you can eat peanuts? From a botanical point of view, these are not nuts, but legumes.
People with nut intolerance differ in how many cashew nuts they can eat. Some people can then eat a small amount without complaints.
Are roasted or unroasted cashew nuts healthier?
The best choice are unroasted cashew nuts. By roasting cashew nuts, some of the nutrients are lost. Moreover, oil is used during burning. Although some of it evaporates, some of the oil is also absorbed by the nuts, which means that the nuts contain even more calories and fats.
When is it healthiest to eat cashew nuts?
You can eat nuts whenever you want. Due to the satiating effect, it is smart to eat them when you are hungry. Eat them as a snack if you often feel hungry between meals. Do you feel hungry again soon after breakfast? Then combine them with your muesli or oatmeal porridge.
Are salted or unsalted cashew nuts healthier?
Although salted cashew nuts are very tasty, it is better to leave them alone. In the Netherlands we already eat way too much salt. Salt contains sodium, which is not good for our kidneys, heart and blood vessels.
If you eat too much salt you have a greater risk of cardiovascular disease and you put extra strain on your kidneys. Your kidneys have to process all that salt.
Do you eat salted cashew nuts while having drinks? Then there is an additional disadvantage. Salt makes you thirsty, which increases the chance that you will drink more. Often that is not a glass of water.
Alcohol not only increases the risk of various diseases, but it also causes you to quickly consume more empty calories (kcal without nutrients). This increases the risk of obesity, which can lead to various diseases.
RESUME
Salted cashew nuts are tasty but not very healthy because of the high salt content, which is bad for the heart, blood vessels and kidneys. In addition, salt makes you more thirsty, which can lead to extra alcohol consumption and empty calories, which can lead to obesity.
How many cashews per day?
Even though they are a healthy food, it is better not to eat too many cashew nuts. It is an energy-dense food due to the high amount of calories per gram. This is mainly because they contain a lot of fats.
For this reason, the Health Council recommends eating approximately a handful of nuts per day. Also vary with other nuts, such as walnuts , pecans and pistachios .
There is a big but here. The Health Council assumes that an average person eats approximately according to the Wheel of Five. Are you following a low-carb diet? Then you can eat more fats, of which cashew nuts contain plenty.
However, this does not mean that you can eat cashew nuts indefinitely. Keep it limited, for example with two hands, because even with a low-carbohydrate diet you should consume less energy than you burn.
RESUME
Cashew nuts are healthy but high in calories due to fats. Eat one handful of nuts per day and alternate. With a low-carb diet you can eat more, but not indefinitely.
Conclusion
Healthy cashew nuts are unroasted and unsalted. Many nuts are healthy raw, but it is not true that raw cashew nuts are healthy. These nuts are poisonous raw. That is why they are not legally for sale in the supermarket.
Cashew nuts are rich in protein, healthy unsaturated fats and iron. Cashew nuts are therefore extra healthy for vegetarians and vegans! In addition to these nutrients, it also contains various antioxidants, which may protect against various diseases. However, don’t eat them too much, because cashew nuts contain a lot of calories.
You can add it to your diet not only as a snack. These nuts also do well in hot meals, especially in Asian dishes.
