Cashews - Good For The Heart
Author: Mark Velov
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
Cashew nuts, also known as Indian peanuts, are an excellent health supplement to almost any diet.
Cashew nuts, also known as Indian peanuts, are an excellent health supplement to almost any diet. Consumption of 60 grams of cashews a week is extremely beneficial for the cardiovascular system , according to a study by Harvard scientists. Nuts improve the function of blood vessels and lower total cholesterol .
Raw or roasted, 30 g of cashews offer about 160 calories coming mainly from the useful unsaturated fats . They also contain equal amounts of honey - an element of exceptional benefit to the function of the nervous system . 30 g contain about 70% of the Indicative Daily Intake (RDA) for honey, for both women and men. Compared to another useful mineral - magnesium , they contain 25% of ODP for women and 20% of ODP for men. Magnesium supports muscle function and improves the body's energy balance .
Raw cashews contain more iron than roasted ones. Iron is important for good blood circulation and vitality , helping to distribute oxygen to tissues. Iron is needed to prevent muscle weakness and general fatigue . 30 g of raw cashews contain 1.9 mg of iron - 11% of ODP for women and 24% of ODP for men. During heat treatment, the amount of iron decreases to 1.2-1.3 mg in roasted nuts.
Selenium is another mineral that is more concentrated in raw nuts. 30 g of raw nuts contain 5.6 mcg of selenium - 10% of ODP for both sexes. The baked ones are significantly poorer - the same weight contains only 3.3 mcg. Selenium is a powerful antioxidant that maintains the optimal condition of DNA and cell membranes , protecting them from damage . Selenium deficiency in the body is associated with a number of cancers .
Nuts can be consumed as a healthy and low-calorie meal between main meals, added ground to salads or by soaking for 10-12 hours and subsequent mashing, to be added to light soups and purees.