Cashew nuts: superfood is so healthy
The cashew does not belong to the nut family, but is just as healthy as this and therefore enjoys the reputation of a superfood. We have put together a list of the nutrients and ingredients that play a role here.
The healthy cashew convinces with inner values
Word has got around that cashew nuts are healthy, especially among athletes and vegans. The reason is a harmonious fatty acid profile and a good portion of protein, vitamins and minerals.
- The nutritional values in 100 grams are according to the Grafe and Unzer nutritional table: 42 grams of fat, 17 grams of protein, 30 grams of carbohydrates and about 3 grams of fiber .
- This means that cashew nuts contain less fat than hazelnuts, walnuts, para, pecas and macadamia nuts, but more protein than these. This helps, for example, athletes, dieters and vegans to meet their protein needs.
- The proportion of polyunsaturated fatty acids in cashew nuts is around six percent. The monounsaturated fatty acids have a share of 75 percent. Overall, the fat from kernels and nuts has a protective effect on the cardiovascular system and has a positive effect on your cholesterol level.
- In addition, about a third of a serving of cashew nuts a day (around 30 grams) covers your magnesium needs - this is good for your muscles and nerves.
- In addition, about a sixth of your phosphor needs and almost four-fifths of your copper needs are in 30 grams of the robust power packs. On top of that there is a serving of potassium, iron and zinc.
- An additional plus for your nerves, muscles and the immune system: The kidney-shaped cores contain a lot of B vitamins .
- The kernels are in a good mood because you eat through this tryptophan-rich . This special amino acid in combination with carbohydrates (which are also contained in cashew nuts) increases the formation of the body's mood enhancer serotonin .
Cashews: tips for buying
Initially, there was a belief that kernels and nuts favored obesity. However, this has now been refuted. Studies have found a positive effect on your lean line if you consume around 30 grams a day.
- Buy unsalted cashew nuts. Too much salt promotes high blood pressure and promotes osteoporosis in the long term. That would thwart the healthy cashews' health benefits.
- When buying the cores, be sure to purchase fair products . So those who are involved in cultivation, harvesting and processing also benefit from it. So far, there is apparently still a lot of tricks and exploitation in cheap products.
- If you buy organic cashew nuts, you also play it safe when it comes to the use of unwanted pesticides .
- With nuts and kernels - including cashew kernels - you have to ensure that they are stored properly. Do not overlay, not too warm and as dark as possible. Because the fats can easily become rancid, making the food inedible.
- Tip for use: The kernels can be easily integrated into all dishes. In muesli, as a spread, as cashew butter, butter or ground as a cheese substitute, chopped and lightly browned over pasta, salad or pan dishes, as an inlay in soup - or you can simply nibble them neat.
