Health Benefits of the Cashew Nuts

Cashew nuts are a popular snack enjoyed around the world, known for their crunchy texture and mildly sweet flavor. But beyond their delicious taste, cashews offer various health benefits when consumed in moderation. So what are the health benefits of the cashew nuts?

Rich in healthy fats, cashew nuts are an excellent source of monounsaturated and polyunsaturated fats, which support heart health by lowering bad cholesterol levels. They also contain essential minerals such as magnesium, which aids in muscle function and bone health, and zinc, important for immune function and skin health.

Cashews are also a good source of plant-based protein, making them an ideal option for vegetarians and vegans. Additionally, they are high in antioxidants that help reduce oxidative stress and inflammation in the body.

Including cashews in your diet may also support weight management, as they provide a satisfying snack that helps curb hunger. They are lower in calories compared to some other nuts and can be included in a balanced diet for a nutritious snack option.

While cashews offer numerous benefits, it’s important to consume them in moderation due to their calorie content. So, adding a handful of cashews to your daily routine can help contribute to overall health when enjoyed as part of a varied diet.

Nutrition Facts (per 1 oz/28g serving of cashews):

• Calories: 157
• Protein: 5g
• Fat: 12g
  • Saturated fat: 2g
  • Monounsaturated fat: 7g
  • Polyunsaturated fat: 2g
• Carbohydrates: 9g
  • Fiber: 1g
  • Sugars: 1g
• Sodium: 3mg
• Magnesium: 82mg (20% DV)
• Zinc: 1.6mg (15% DV)

Simple Cashew Snack Recipe: Cashew Energy Balls

If you’re looking for an easy way to incorporate cashews into your diet, try these simple Cashew Energy Balls:

Ingredients:

• 1 cup cashew nuts
• 1/2 cup dates (pitted)
• 1/4 cup unsweetened shredded coconut
• 1 tbsp chia seeds (optional)
• 1 tsp vanilla extract
• Pinch of sea salt

Instructions:

1. In a food processor, pulse the cashews until finely chopped.
2. Add the dates, shredded coconut, chia seeds, vanilla extract, and salt to the food processor.
3. Process until the mixture begins to stick together.
4. Roll the mixture into small balls, about 1 inch in diameter.
5. Store in an airtight container in the refrigerator for up to one week.

These Cashew Energy Balls are a quick, nutritious snack, providing a balance of healthy fats, protein, and fiber. Enjoy them between meals for an energy boost!

_{by Tania Kalimov}