Wednesday, March 27, 2019

How Cashew Can Improve Health

Cashew nuts are the fruit of the cashew tree and are an excellent ally of health because it is rich in good fats for the heart and minerals such as magnesium, iron and zinc, which prevent anemia and improve the health of the skin, nails and of hair.
In addition to avoiding heart problems, chestnut also helps in cancer prevention and early aging due to its antioxidant power. It should be consumed in small amounts, 5 to 20 units per day, and can be used in snacks, salads or as an ingredient in other preparations such as cakes and biscuits.

Benefits of cashew nuts

The benefits of cashew nuts are due to the presence of nutrients important to the health of the body, such as:
  1. Prevention of heart disease, cancer prevention and premature aging because it is rich in anti-oxidants and anti-inflammatory like selenium and vitamin E;
  2. Improved cholesterol and memory due to their mono and polyunsaturated fats;
  3. Reduced blood pressure , body aches, headache, migraine and muscle fatigue because it is a good source of magnesium;
  4. Strengthening of the immune system because it contains zinc;
  5. Prevention of osteoporosis because it contains phosphorus which helps in the absorption of calcium and is present in the bone composition;
  6. Prevention and treatment of anemia, because it is rich in iron;
  7. Maintenance of skin and hair color because it contains copper.
Despite its benefits, cashew nuts can be bought in supermarkets, the fair and in natural products stores. See also the benefits of eating nuts .

Nutritional information of cashew nuts

The table below shows the nutrients found in 100 g of cashew nuts.
ComponentsAmount per 100 g
Calories570 kcal
Proteins18.5 g
46.3 g
Carbohydrate29.1 g
Fiber7.9 g
Magnesium237 mg
Phosphor594 mg
Iron5.2 mg
Zinc4.7 mg
It is important to remember that the ideal is to eat the chestnut without adding salt.The chestnut of Pará is another food of the group of oilseeds, as well as peanuts and almonds, which are sources of good fats for the heart, know its benefits: chestnut from Pará.

How to include cashew nuts in the diet

Cashew nuts can be included in snacks along with foods such as fruits and yogurts and can be added in salads and recipes such as cakes, bread, biscuits, low carb farofa, and pies.
The chestnut can also be crushed or already purchased in the form of flour to be used in recipes.

Cashew Nut Recipe

As a food rich in good fats, cashews are a great option to help you lose weight and can make low-carb diets. Here's how to make delicious brown bread with this nut:
  • 1 1/2 cups of cashew nut flour
  • 1 tablespoon flaxseed flour 
  • 1 tablespoon of salt
  • 1/2 teaspoon baking soda
  • 1 tablespoon sunflower seed
  • 2 tablespoons chopped cashew nuts
  • 3 eggs beaten
  • 2 tablespoons of honey
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon fresh herbs such as rosemary and thyme
  • Butter for smear
Method of preparation:
Mix all ingredients except eggs. In another container, beat the eggs well with a fork and add to the remaining ingredients. Pour the mixture into a rectangular shape for greased bread, and bring to the preheated oven at 180ºC for about 30 minutes. 

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