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Cashew Nuts

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Cashew Nuts Nutritional Information (per 100g)

Water: 5.2 g
Calories: 553 kcal
Protein: 18.2 g
Carbohydrate: 30.2 g
Dietary fiber: 3.3 g
Sugars: 5.9 g
Fat: 43.9 g
Saturated fat: 7.8 g
Monounsaturated fat: 23.8 g
Polyunsaturated fat: 7.8 g
Vitamin C: 0.5 mg
Vitamin B1: 0.4 mg
Vitamin B2: 0.1 mg
Vitamin B3: 1.1 mg
Vitamin B6: 0.4 mg
Vitamin B9: 25 μg
Vitamin E: 0.9 mg
Vitamin K: 34.1 μg
Calcium: 37 mg
Iron: 6.7 mg
Magnesium: 292 mg
Phosphorus: 593 mg
Potassium: 660 mg
Sodium: 12 mg
Zinc: 5.8 mg

Cashew nuts are a favourite amongst vegans; they are packed full of protein and their inoffensive, mild flavour makes them an excellent base for a number of recipes, especially in raw vegan diets. Like many nuts, they have a number of benefits, including:

Could Help Prevent Cell Mutations.

Genotoxicity refers to certain chemical agents that act to damage cells and cause cell mutations. These mutations often end up encouraging diseases like cancer to grow and make a nuisance of themselves. This study investigated the effects that consumption of a Brazilian cashew nut and apple juice drink would have on genotoxicity in mice.

The results showed that the cashew nut and apple juice drink, along with another drink called cajuina, had a significant effect on reducing the incidence of genotoxicity. This is thought to be due to the high levels of antioxidants in the drinks. It is unclear if the cashew nuts and apple juice work just as well on their own as they do in combination, so there is definitely scope for further investigation, but the results are promising.

Can Help Manage Diabetic Related Damage

Superoxide dismutase is an enzyme responsible for breaking down harmful oxygen molecules in cells that might otherwise cause damage to tissues in the body. This is particularly relevant to diabetic patients because without this enzyme, issues like kidney and liver damage can spiral out of control.

A recent study has examined the effect that cashew nuts, and other medicinal plants, can have on the levels of superoxide dismutase in the body.

The research was carried out on fifteen groups of young, diabetic Wistar rats; each group was given a different medicinal plant on its own, or a combination of different plants, regular diabetic medicine and there was also a control group.

The findings show that the group that was treated solely with cashew nut extract experienced a significant increase in superoxide dismutase activity, but no such increase was recorded in any of the other groups. This suggests that cashew nuts can have a positive effect in managing damage caused by diabetes.