Nuts, cashew nuts
Category: Nut & Seed Products Method: Oil Roasted Characteristics: With Salt Added
Nutrition Highlights
Serving Size
Calories
749
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 555 (74.1%) |
| Carbohydrate | 156 (20.8%) |
| Protein | 87 (11.6%) |
| Total | 749 (100%) |
Serving: 1 cup, whole [129g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 62 (47.8%) |
| Carbohydrate | 39 (30.2%) |
| Protein | 22 (16.8%) |
| Ash | 3.7 (2.9%) |
| Water | 3.0 (2.3%) |
| Total | 129 (100%) |
Serving: 1 cup, whole [129g]
Benefits
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Rich in monounsaturated fatty acids which can help lower LDL (bad) cholesterol and protect heart health
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High in magnesium which is important for bone health and muscle function
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Contain copper which is necessary for iron absorption and red blood cell formation
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Provide manganese which is essential for bone formation, energy production and antioxidant protection
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Are a good plant-based source of protein and fiber to aid digestion and satiety
Risks
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High in calories and fat. Eating too many cashew nuts can contribute to weight gain
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High in sodium. The added salt increases the sodium content which may not be suitable for those needing to restrict sodium intake such as people with high blood pressure
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Potential allergies. Cashew nuts are one of the major food allergens and can cause allergic reactions in sensitive individuals
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Risk of contamination. Oil roasting and addition of salt during processing increases the risk of microbial contamination
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May interact with medications. The oil content in cashew nuts can interfere with absorption of some medications if taken around the same time
Additional Information
Cashew nuts, oil roasted, with salt added, are a popular snack enjoyed by many individuals. These nuts offer several nutritional benefits, but it is important to be mindful of the risks associated with their consumption.
Starting with the benefits, cashew nuts are a good source of healthy fats, particularly monounsaturated fats. These fats have been linked to a reduced risk of heart disease and improved cholesterol levels. Additionally, cashews are rich in protein, making them a suitable option for individuals following a plant-based or vegetarian diet. Protein is essential for the growth and repair of tissues, as well as the production of enzymes and hormones.
Cashew nuts also provide a range of vitamins and minerals. They are a good source of magnesium, which plays a crucial role in maintaining healthy bones and regulating blood pressure. Moreover, cashews contain phosphorus, which is necessary for bone and teeth health, and copper, a mineral that aids in the formation of red blood cells and supports the immune system.
Furthermore, cashew nuts are packed with antioxidants, such as vitamin E and selenium. Antioxidants help protect the body against oxidative stress, which can contribute to chronic diseases like cancer and heart disease. These antioxidants also support skin health and promote a strong immune system.
However, it is important to note the risks associated with consuming oil-roasted cashews with added salt. The roasting process can lead to the formation of acrylamide, a potentially harmful substance. Acrylamide has been linked to an increased risk of cancer, although the evidence is still limited and more research is needed to fully understand its effects on human health.
Additionally, the added salt in oil-roasted cashews can contribute to high blood pressure and increase the risk of cardiovascular diseases. Excess sodium intake can lead to fluid retention and strain on the heart, especially for individuals with hypertension or pre-existing heart conditions. It is crucial to monitor and limit sodium intake, especially if you have any underlying health concerns.
To enjoy the nutritional benefits of cashew nuts while minimizing the risks, it is recommended to opt for raw or unsalted varieties. Raw cashews retain their natural nutrients and do not undergo the roasting process that can potentially lead to the formation of acrylamide. Choosing unsalted cashews allows you to control your sodium intake and reduce the risk of high blood pressure.
In conclusion, cashew nuts, oil roasted, with salt added, offer several nutritional benefits, including healthy fats, protein, vitamins, minerals, and antioxidants. However, it is essential to be aware of the potential risks associated with their consumption, such as the formation of acrylamide and the increased sodium content. Opting for raw or unsalted cashews is a healthier choice that allows you to enjoy the nutritional benefits while minimizing potential risks. As with any food, moderation is key, and it is always advisable to consult with a healthcare professional or registered dietitian for personalized dietary advice.