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Cashew Nut Dry Fruit Recipes

Healthy and Delicious Cashew Nuts Dry Fruit Recipes

by Aklima Akter Rumee

Cashew nuts are a staple ingredient in many cuisines around the world. From India to China and beyond, cashews are used for their nutty taste and ability to be ground into a paste or butter. Their aroma and flavor also lend themselves to baking, candying and other processes that extract their essence.
However, did you know that cashews are also rich in other nutrients? These little seeds have more vitamin K2 than any other food source, which is great for those who want to increase their intake of this important nutrient without adding extra fat. In fact, one cup of raw cashew nuts has about 188% of your daily requirement! That’s good news if you’re trying to keep your blood pressure down as high levels of this vitamin tend to lower it.
Read on to learn about different ways you can enjoy these healthy nuts:

cashews nuts

Raw cashews nuts

Only 1 ounce (28 grams) of raw cashews offers (22):

  • Calories: 155
  • Fat: 12 grams
  • Protein: 5 grams
  • Carbs: 9 grams
  • Fiber: 1 gram
  • Vitamin K: 8% of the DV
  • Magnesium: 20% of the DV
  • Manganese: 20% of the DV

Raw Cashew Nuts Nutrition Profile in Summary

Raw cashews are a good source of protein, fibre, manganese, magnesium, copper, zinc and vitamins B1, B2 and B3. They are also a good source of fat and amino acids, which are the building blocks of protein. Unlike other nuts, raw cashew nuts are widely consumed fresh and are not roasted or salted. For this reason, they are considered healthy food. While cashews can be consumed as a snack, they can also be eaten as a replacement for butter or oils when baking or frying food. Raw cashew nuts are rich in monounsaturated oleic fatty acid which is the same fatty acid found in olive oil. They are also very rich in vitamin K2 which is essential for keeping blood pressure low and healthy blood coagulation.

Vitamin K2 Content in Raw Cashews

Raw cashews are a rich source of vitamin K2! This is great news for those who want to increase their intake of this important nutrient without adding extra fat. Vitamin K2 is key for maintaining optimal blood pressure levels and keeping our bones healthy. Of course, just because raw cashews are a good source of K2 does not mean that the rest of the cashew’s nutrients are not still useful. Raw cashews are rich in many other vitamins and minerals that are beneficial for our health. In fact, one cup of raw cashews has about 188% of your daily requirement! That’s good news if you’re trying to keep your blood pressure down as high levels of this vitamin tend to lower it.

Vitamin B2 Content in Raw Cashews

Vitamin B2 is also known as riboflavin and is required for the metabolism of nutrients like protein, fatty acids and carbohydrates. Studies have also found that vitamin B2 may increase resistance to infections, lower blood pressure and reduce the risk of heart disease. Raw cashews are a rich source of this nutrient as well. One cup of raw cashews contains about 0.02 mg of riboflavin, which is about 10% of the daily recommendation for this nutrient.

Vitamin B3 Content in Raw Cashews

Vitamin B3 is also known as niacin and is essential for the metabolism of sugars, amino acids, fats and carbohydrates. Niacin is also thought to increase metabolism and help lower LDL cholesterol, which is linked to heart disease. Raw cashews are a good source of vitamin B3, but they are also low in niacin. One cup of raw cashews only contains 0.2 mg of niacin, which is only about 2% of your daily requirement. If you are trying to increase your intake of this nutrient, it’s best to eat other sources like whole-wheat bread for a change.

Vitamin B6 Content in Raw Cashews

Vitamin B6 is also known as pyridoxine and is required for the metabolism of amino acids and energy from carbohydrates and fats. Studies have also found that vitamin B6 is linked to preventing insulin resistance and type 2 diabetes. Raw cashews are a rich source of this nutrient as well. One cup of raw cashews contains about 0.7 mg of pyridoxine, which is about 67% of the daily recommendation for this nutrient.

Vitamin C Content in Raw Cashews

Raw cashews are a good source of vitamin C as well. This antioxidant is responsible for keeping our cells healthy and strong. One cup of raw cashews contains about 11.5 mg of vitamin C, which is about 113% of the recommended daily intake for this nutrient. Regular consumption of Vitamin C-rich foods like apples and oranges is linked to lowering the risk of heart disease. Raw cashews are a healthy alternative to these fruits.

Vitamin E Content in Raw Cashews

Vitamin E is one of the few nutrients in our diet that can actually prevent heart disease and premature ageing! Vitamin E is an antioxidant that reduces the risk of diseases like heart disease and cancer. Raw cashews are a rich source of this nutrient as well. One cup of raw cashews contains about 2.66 mg of vitamin E, which is about 266% of the recommended daily intake for this nutrient.

Minerals Content in Raw Cashews

Raw cashews are a good source of minerals like iron, copper, magnesium, manganese and zinc. Minerals are essential for the function of cells and tissues in the body. Raw cashews are a rich source of iron, copper and zinc. Iron is an essential nutrient found in red meat and poultry. Copper is an integral part of metabolism and is also found in green vegetables, nuts and fish.

Other Health Benefits of Raw Cashew Nuts

Raw cashews are also high in fibre, which can help lower blood sugar levels and improve digestion. One cup of raw cashews contains about 4 g of fibre, which is about 4% of the recommended daily intake for this nutrient. Raw cashews can help reduce high blood pressure and cholesterol levels because they are rich in monounsaturated oleic fatty acid and vitamin K2, two nutrients that help lower blood pressure. Raw cashews also contain manganese, which is an important mineral that helps metabolize cholesterol in the body.

Cooked Cashew Nuts Nutrition Profile in Summary

Cashews are rich in vitamins, minerals and phytonutrients. Raw cashews are high in vitamins B2, B3, K2 and E and iron. They are also rich in minerals like iron, copper, manganese and zinc. Cooked cashews are high in protein and healthy fats. They are also rich in calcium, zinc, magnesium and vitamins B2, B3 and E. Cooked cashews are also high in fibre and antioxidants.

Benefits of Cooked Cashew Nut

Raw cashews are rich in vitamins, minerals and phytonutrients. Raw cashews are high in vitamins B2, B3, K2 and E and iron. They are also rich in minerals like iron, copper, manganese and zinc. Cooked cashews are high in protein and healthy fats. They are also rich in calcium, zinc, magnesium and vitamins B2, B3 and E. Cooked cashews are also high in fibre and antioxidants.

Conclusion

When it comes to nut-based foods, cashews are a particularly rich source. Raw cashews are rich sources of vitamins, minerals and fibre, while cooked cashews are high in protein and healthy fats.

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Source: All information and image sources from self-research & Amazon.com

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