After having cancer some 37 years ago, I have always loved almonds...but I have also fallen in love with Cashews.. Here is some great info concerning my latest addiction...RAW Cashews!!!
Nutritional Benefits of Raw Cashews
Cashews are actually the seed of a fruit called the cashew apple . Cashews are never sold in the shell because the shells contain a caustic resin. Raw cashews can be eaten as a snack or tossed into salads.
One oz. of raw cashews, approximately 28 g, contains 157 calories. In a 1-oz. serving, there are approximately 5 g of protein and 9 g of carbohydrates, of which 1 g is fiber. One oz. of cashews has 12 g of fat, including 2.2 g of saturated fat, 6.7 g of monounsaturated fat and 2.2 g of polyunsaturated fat. Most of this fat is in the form of heart-healthy oleic acid. The fat content also includes 2,179 mg of omega-6 and 17.4 mg ofomega-3 fatty acids . Cashews are a cholesterol-free food and are low in sodium, containing only 3 mg per 1-oz. serving.
Cashews are high in magnesium, with 83 mg in 1 oz., about 20 percent of the daily recommended intake. Other minerals in raw cashews include iron, potassium, phosphorus, manganese, calcium, copper, selenium and zinc. Vitamins in raw cashews include vitamins K, B6 and E, pantothenic acid, folate, niacin and thiamin.
Raw cashews are high in phytosterols, which lower LDL cholesterol and may help prevent cancer. The antioxidant carotenoids beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin are present in cashews. Cashews also contain phenols including phenolic acids, flavonoids and stilbenes. Proanthocyanidins in cashews provide further antioxidant activity.
HEALTH BENEFITSCashews, along with other nuts, help provide protection against coronary heart disease, diabetes and gallstones. Nut consumption two or more times a week is also linked to a reduced risk of weight gain, explains World's Healthiest Foods. The monounsaturated fat oleic acid found in cashews lowers blood triglyceride levels and boosts heart health. The high antioxidant levels in cashews may be protective against a wide range of diseases, including cancer, stroke, heart disease and immune disorders.