The cashew is one of the famous types of nuts that are consumed all over the world, and it is cultivated in Vietnam, Nigeria and India in addition to the Ivory Coast, but its original home is in Brazil, and it is considered a snack that gives a feeling of satiety in addition to the high nutritional value it provides to the body, and for more about Those values ​​and calories in cashews follow us in the following lines of this article.

The most important nutritional facts and calories in cashews

calories in cashews
calories in cashews

The US Department of Agriculture has provided all nutritional information as well as calories in cashews for every 28 grams of it, and the following are the most important nutritional values ​​it contains:

  • Calories 157 calories
  • 12 grams of fat
  • 4 milligrams of sodium
  • 6 grams of carbohydrates
  • 9 grams of fiber
  • 7 grams of sugars
  • 2 grams of protein

First: carbohydrates

A serving of 18 cashews contains about 9 grams of carbohydrates. Most of these carbohydrates come from starch, less than 1 gram from fiber, and the rest, about 7.1, is sugar.

Second: fats

Most of the calories in cashews come from fat, with one serving containing 12 grams. Most of these are monounsaturated fats and some are polyunsaturated fats, the latter of which are healthy forms of fat.

Third: protein

Cashews contain more than 5 grams of protein per serving, which is less than that found in peanuts, the latter containing 7 grams for the same serving of cashews.

Fourth: vitamins and minerals

Cashews provide about 12% of vitamin K. In addition to thiamine and vitamin B6, cashews are also rich sources of magnesium, phosphorous, copper and manganese, and are also a good source of zinc and iron.

Also Read: How Many Calories Are in Nuts?

The most important health benefits of cashews

calories in cashews
calories in cashews

Eating nuts in general and cashews in particular provides many different health benefits, the most important of which are the following:

Helps lose excess weight

Nuts are snacks that give a feeling of satiety and fullness of the stomach, which contributes to losing weight. The healthy fats, protein and fibers found in nuts help to feel full and satisfied after meals or at snack time, but since these nuts are rich in calories, they should always be eaten in moderation. .

On the same level, studies have indicated that eating nuts regularly and in moderation in the long term as part of a healthy diet helps prevent obesity and type 2 diabetes.

Read also: How much weight loss only by a water diet in a week?

Helps lower cholesterol

Cashews may help lower bad LDL cholesterol in some adults, according to a 2017 study published in the journal Science. Nutrients. Researchers found that when adults with mildly elevated cholesterol consumed 28 to 64 grams of cashews per day, their LDL cholesterol was reduced by 24 percent compared to any other diet.

The study also indicated that the fatty acids, fibres, minerals, vitamins, minerals, plant proteins, vitamins, carotenoids and phytosterols present in cashews, are responsible for the many health benefits of the body.

Reduces the risk of gallstones

There is some specific evidence that eating nuts can reduce the incidence of gallstones in both men and women, and on the same level, the authors of a large research review on the benefits of walnuts wrote that “Because nuts are rich in bioactive components, especially unsaturated fatty acids, fiber, and minerals The protective effect of walnut consumption on gallstone disease is biologically plausible.”

However, no independent clinical trials have been conducted to investigate the risks of gallstones and their association with cashew consumption and its impact on both men and women.

Helps prevent diabetes

Several studies indicated a close relationship between eating cashews and diabetes, as it was found that consumption of cashews reduces the risk of developing type 2 diabetes in women, as researchers found that in some cases where women ate cashews, their risk of diabetes decreased. of type 2.

On the same level, other studies have found that patients with type 2 diabetes may gain health benefits from eating nuts, especially cashews, in addition to that eating them by diabetics is associated with better control of insulin and cholesterol, increased HDL cholesterol, and reduced systolic blood pressure.

Maintains heart health

Cashew nuts are rich in fats, both polyunsaturated and monounsaturated fats, which are healthy forms of fats that promote heart health and reduce cholesterol levels when eaten in moderation. Nutritional minerals and other vitamins that maintain a healthy heart.

Through this article, we got acquainted with you about the most important nutritional values ​​and calories in cashews, which is one of the famous and favorite nuts of many. We hope that today’s topic has won your admiration and see you in more interesting topics in our upcoming articles.

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