Among all kinds of nuts cashew nut is very popular one. Cashews are low in Omega-3 fatty acids, but rich in omega-9 fatty acids. They are a good source of protein, iron, magnesium and other minerals. Cashews are lower in fat than many nuts and somewhat higher in carbohydrates. The omega-6 and omega-3 fatty acid ratio in cahew is 0.11 while it is recommended below 10 by World Health Organization(WHO).
It contains higher amounts of selenium and vitamin E which are anti-oxidants by nature. They reduce the free radical oxidation process, so that they can act as strong anti-cancerous agents.
Cashew has rich amount of iron and zinc. It has protein also. Those who are vegan, they can incorporate cashew as a source of protein in their diet. Its calcium and magnesium content increases the cognitive capacity as well as increases blood HDL and decreases LDL level. But in case of reducing weight and diabetes control, cashew has no significant function.
One serving (approx. 17 no) of cashew contains:
Energy: 155 Kcal
Fat: 12 gm
Protein: 5 gm
Carbohydrate: 9 gm
Fiber: 1 gm
Vitamin E: 1% (RDI)
Magnesium: 20% (RDI)
Several studies say that cashew can reduce symptoms of metabolic syndrome.Its magnesium and calcium can play a significant role in our proper bone metabolism,so that it can help us to prevent osteoporosis and osteomalasia.
Sabeka Rahman,B.Sc, M.Sc (Food And Nutrition).
Clinical Dietitian and Nutritionist.
Lubana General Hospital & Cardiac Center.
Dhaka, Bangladesh.