Back to knowledge libraryCashews
Cashew nuts, or “cashews” for short, are seeds that are harvested from the cashew tree, native to Brazil. Cashews have a rich, creamy texture, and used in a variety of dishes around the world.
What is the nutrient content of Cashews?
A recommended serving size of cashews is 30g, which is about 21 cashews:
What are the health benefits of Cashews?
1. Heart Health: Cashews are rich in heart-healthy unsaturated fats, particularly oleic acid, which can help lower bad cholesterol (LDL) and increase good cholesterol (HDL).
2. Bone Health: The high magnesium content in cashews supports strong bones and overall skeletal health.
3. Blood Health: Cashews are a good source of copper, which plays a vital role in maintaining healthy blood vessels, nerves, immune function, and iron absorption.
Where can I find Cashews?
Cashews can be eaten raw, roasted and/or salted, in non-dairy alternatives (such as cashew milk and vegan cheese), and as part of savoury and sweet snacks, such as granola, desserts, and trail mixes. Indian and Southeast Asian cuisines regularly use cashews to add a rich, creamy tastes to curries and sauces.
References:
Public Health England (2016). Government Dietary Recommendations. Available at:
https://assets.publishing.service.gov.uk/media/5a749f
ece5274a44083b82d8/government_dietary_recomme
ndations.pdf [Accessed 8 November 2024].
British Heart Foundation (2024). Are nuts good for you? Available at:
https://www.bhf.org.uk/informationsupport/heart-ma
tters-magazine/nutrition/are-nuts-good-for-you
[Accessed 10 September 2024].
Mahboobi S. (2019). The Effect of Cashew Nut on Cardiovascular Risk Factors and Blood Pressure: A Systematic Review and Meta-analysis (P06-117-19). Current Developments in Nutrition, 3(Suppl 1),
nzz031.P06-117-19.
https://doi.org/10.1093/cdn/nzz031.P06-117-19
[Accessed 10 September 2024].
Rondanelli, M., Faliva, M. A., Infantino, V., Gasparri, C., Iannello, G., Perna, S., Riva, A., Petrangolini, G., Tartara, A., & Peroni, G. (2021). Copper as Dietary Supplement for Bone Metabolism: A Review. Nutrients, 13(7), 2246.
https://doi.org/10.3390/nu13072246 [Accessed 10 September 2024].
Rondanelli, M., Faliva, M. A., Tartara, A., Gasparri, C., Perna, S., Infantino, V., Riva, A., Petrangolini, G., & Peroni, G. (2021). An update on magnesium and bone health. Biometals : an international journal on the role of metal ions in biology, biochemistry, and medicine,
34(4), 715–736.
https://doi.org/10.1007/s10534-021-00305-0
[Accessed 10 September 2024]
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.