Although the cashew does not belong to the nut family, it is just as healthy and therefore enjoys the reputation of a superfood. We have put together for you here which nutrients and ingredients play a role.
The healthy cashew convinces with inner values
Word has gotten around that cashew nuts are healthy, especially among athletes and vegans. The reason is a harmonious fatty acid profile and a good portion of protein, vitamins, and minerals.
- According to the Gräfe and Unzer nutritional value table, the nutritional values in 100 grams are as follows: 42 grams of fat, 17 grams of protein, 30 grams of carbohydrates, and around 3 grams of fiber.
- This means that cashew nuts contain less fat than hazelnuts, walnuts, Brazil nuts, pecan nuts, and macadamia nuts, but more protein than them. This helps, for example, athletes, dieters, and vegans to cover their protein needs.
- The proportion of polyunsaturated fatty acids in cashew nuts is around six percent. The monounsaturated fatty acids make up as much as 75 percent. Overall, the fat from seeds and nuts has a protective effect on the heart and circulation and has a positive effect on your cholesterol level.
- In addition, one serving of cashew nuts per day (about 30 grams) covers about one-third of your magnesium requirements – this is good for your muscles and nerves.
- In addition, about a sixth of your phosphorus requirement and almost four-fifths of your copper requirement are in 30 grams of the robust power packs. On top of that, there is a dose of potassium, iron, and zinc.
- An additional plus for your nerves, muscles, and the immune system: the kidney-shaped cores contain lots of B vitamins.
- The kernels put you in a good mood because you eat them rich in tryptophan. In combination with carbohydrates (which are also contained in cashew nuts), this special amino acid increases the formation of the body’s own mood maker serotonin.
Cashews: tips for buying
Initially, there was the opinion that seeds and nuts promote obesity. However, this has now been refuted. Studies have found a positive effect on your slim line if you consume around 30 grams a day.
- Buy unsalted cashew nuts. Too much salt promotes high blood pressure and, in the long run, promotes osteoporosis. That would thwart the health-promoting effect of healthy cashews.
- When buying the cores, make sure you buy fair products. In this way, those involved in cultivation, harvesting, and processing also benefit. So far, cheap products seem to still have a lot of swindles and exploitation.
- If you buy organic cashew nuts, you are also on the safe side when it comes to the use of unwanted pesticides.
- With nuts and kernels – including cashew nuts – you must ensure that they are stored properly. Do not overlay, not too warm, and as dark as possible. Because the fats can easily go rancid, making the food inedible.
- Tip for use: The cores can be easily integrated into all dishes. In muesli, as a spread, as cashew butter, mousse or ground as a substitute for cheese, chopped and lightly browned over pasta, salad, or stir-fries, as an ingredient in soup – or you can simply nibble on it.