Updated 12 April 2013

Cashew nuts

Cashew nuts are significant sources of iron, magnesium, phosphorus, zinc and selenium.

Cashew nuts are significant sources of iron (essential for red blood cell function and enzyme activity), magnesium (promotes energy release and bone growth), phosphorus (builds bones and teeth), zinc (essential to digestion and metabolism) and selenium (has important antioxidant properties, thus protecting the body from cancer).

These nuts are also good sources of protein.

In comparison to other tree nuts, cashew nuts have a lower fat content. They are also, like all other tree nuts, cholesterol free.

Cashew nuts also contain significant amounts of phytochemicals with antioxidant properties that protects the body from cancer and heart disease.

To reduce sodium and added fats in the diet, avoid salted, oil-roasted cashew nuts. Choose the plain variety and roast them yourself on a baking tray at 180 degrees Celsius for a few minutes (without adding oil).

For a bit of variety, add cashews to your favourite stir-fry recipe.

Eighteen medium cashews count as one serving (30 grams). Don’t eat more than three servings per week, unless you need to gain weight – then you can add two more servings to your weekly intake. Always ensure that you are replacing other dietary fats. By simply adding the cashew nuts to your diet, you will add many extra calories to your diet.

Calories 574
Total fat 46 g
Protein 15 g
Carbohydrate 33 g
Fibre 3 g
Iron 6 mg
Magnesium 260 mg
Phosphorous 490 mg
Zinc 6 mg
Selenium 12 mcg

Per 100 g


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