Cashew
This tasty nut, very popular in Indian cuisine, not only provides energy but is a treasure for heart health.
Many people avoid nuts for fat content, but all have a place in a healthy diet if consumed in adequate amounts. The cashew stands out as one of the healthiest because of its nutritional profile.
The total amount of fat is lower than in almonds or walnuts and proportions of saturated fatty acids, monounsaturated and polyunsaturated are very close to 1:2:1 that nutritionists consider ideal. This means you have double or more of monounsaturated fatty acids such as olive oil, the most beneficial for the cardiovascular system, which polyunsaturated and saturated. The amount of polyunsaturated fat (omega-6) is small but sufficient from the nutritional point of view, so it does not rot and rancid as easily as other nuts.
As for saturated fat, less desirable, it is not a big problem: we need to consume 50 g of cashews for the same amount of saturated fat that provide 10 g of butter.
The cashew fat profile is optimal for managing cholesterol and triglycerides, reducing cardiac risk. The effect of its fiber further reduces it.
This content contributes cardiovascular protection in phytosterols, tocopherols and squalene, all antioxidant compounds.
The recommended serving of cashews is about 30 g (about 18 to 20 seeds). This amount provides 172 calories, 14 g fat, almost 10 g carbohydrate, 4.6 g of protein and 1 g of fiber. Cashews contain more carbohydrates than most slow absorption nuts and their proteins are more complete. Moreover, as staple food, they protect the heart and boost the immune system, reducing the risk of infection and long-term serious diseases like cancer.
In the cashew the concentration of copper and magnesium is important, which explains its benefits on the immune and nervous systems. But it also contains significant doses of iron (9% of the daily requirement in one serving of 30 g), zinc (20%), phosphorus (20%) and selenium (10%). The first is essential to transport oxygen, while zinc and selenium are working with the defense in the elimination of viruses, bacteria, free radicals and precancerous cells. Overall, cashew mineral formula is very convenient in the early stages of growth.
The benefits on the nervous system due to magnesium are enhanced by the abundance of vitamins of group B. Even a moderate ration of 30 g contributes 5% of the daily requirement of vitamin B2 and 6% of vitamin B1 and B6. This, in combination with tryptophan, has a positive effect on depressive moods.
Vegetal proteins are also noteworthy: 16 g protein per 100 g, so that a serving of 30 g provides about 10% of daily needs. But the most interesting is that it is rich in protein digestible amino acids.