We always talk about the health benefits of eating fruits and vegetables regularly. But did you know cashews are a nutritional powerhouse too?
While eating all types of nuts, such as walnuts, almonds, pecans, and hazelnuts, offer nutritional benefits, cashews offer exceptional benefits.
The health benefits of cashews
Cashews are packed with nutrition. One ounce (28 grams) provides:
- 5 g of protein
- 1 g of fiber
- 67% of the DV of copper
- 20% magnesium
- 20% manganese
- 15% zinc
- 13% of the DV of phosphorus
- 15 % of the DV of zinc
- 11% of the DV of iron
- 10% of the DV of selenium
- 10% of the DV of Thiamine
- 8% of the DV of Vitamin K
- 7% of the DV of Vitamin B6
Besides being nutritious, cashews are powerful food for your mind. Eating them supports your mental health. Researchers found that eating cashews every day can make you feel good and help with depression and anxiety.
One study found that just one serving of cashews has one to two thousand milligrams of tryptophan. Your brain needs this chemical to produce serotonin. The more serotonin you have, the better you’ll feel.
To reap the benefits of cashews, incorporate a handful of cashews into your diet regularly.
If cashews taste bland to you, lightly roast them in a pan to release their oils and aroma.
How you can enjoy cashews
- Crush them and sprinkle over a bowl of cereal or oatmeal
- Add them to yogurt (especially good with Greek yogurt flavored with vanilla)
- Add them to your smoothie (this is my favorite)
- Try them in salads
- Sprinkle a handful of cashews over baked goods (such as loaves of bread or muffins)
- Add ground cashews to your pancake batter
- Make a cashew nut butter and spread it on toast; use in place of regular butter
One thing to keep in mind, cashews, while being healthy, are high in fat and can still pack calories. There are 157 calories in one oz. of raw unsalted cashews. It’s important to eat them in moderation and limit to one serving a day. You only need to eat a handful to get the nutritional benefits.
The Bottom Line
While fruits and vegetable do their fair share of keeping you healthy, cashews are no exception. They are both nutritious and delicious when toasted. If you’re anxious and prone to depression, grab a handful. Eat them every day as part of a healthy diet.
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