
Episode 4 – Nuts and heart health
February 2021. About this episode: The momentum for nuts and heart health initially started following the publication of a landmark…
Like all tree nuts, cashews are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health. Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality, reduce depression and overall promote good health.
A 30g serve is around 15 cashews.
Nutrient | Per 100g | Per 30g | |
---|---|---|---|
energy | |||
Energy (kJ) | 2541 | 762 | |
macronutrients | |||
Protein (g) | 17 | 5.1 | |
Total fat (g) | 49 | 14.7 | |
Saturated fat (g) | 8.4 | 2.5 | |
Monounsaturated fat (g) | 31.1 | 9.3 | |
Polyunsaturated fat (g) | 7.6 | 2.3 | |
Omega 3 ALA | 70 | 21 | |
Carbohydrate (g) | 22.9 | 6.9 | |
Sugars (g) | 5.5 | 1.7 | |
Dietary fibre (g) | 5.9 | 1.8 | |
minerals | |||
Calcium (mg) | 34 | 10.2 | |
Copper (mg) | 1.9 | 0.6 | |
Iron (mg) | 5.0 | 1.5 | |
Magnesium (mg) | 250 | 75 | |
Manganese (mg) | 1.4 | 0.42 | |
Potassium (mg) | 550 | 165 | |
Selenium (ug) | 33 | 9.9 | |
Sodium (mg) | 11 | 3.3 | |
Zinc (mg) | 5.5 | 1.7 | |
vitamins | |||
Thiamin (mg) | 0.6 | 0.2 | |
Riboflavin (mg) | 0.2 | 0.1 | |
Niacin (mg eq) | 7.3 | 2.2 | |
Folate DFE (ug) | 25 | 7.5 | |
Vitamin B6 (mg) | 0.4 | 0.12 | |
Vitamin E (mg) | 0.7 | 0.21 | |
other | |||
Arginine (g) | 2 | 0.6 | |
Sterols (mg) | 151 | 45.3 | |
Polyphenols (mg) | 269 | 81 |
In addition to the health benefits that all tree nuts provide, cashews have been associated with:
NB. Compared to other tree nuts, research on cashews is quite limited. This means the specific health benefits of cashews are not well understood.
A native of Brazil, now grown in Vietnam, India, Africa and Brazil, with some small orchards in northern Queensland.
Remove nuts from plastic bags and store them in an airtight container in the refrigerator or freezer. Nuts can be refrigerated for up to 4 months and frozen for up to 6 months. Remember, bringing nuts back to room temperature before eating can help them taste nuttier.
Published July 17, 2019
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