Whys Are Cashews Nutritious?
Whys Are Cashews Nutritious?
Cashews are a powerhouse of nutrients, providing healthy fats, plant-based proteins, and essential vitamins and minerals. They are particularly rich in magnesium, copper, and zinc, which support immune function, bone health, and energy production.
Health Benefits of Cashews
Heart Health: The monounsaturated and polyunsaturated fats in cashews help reduce bad cholesterol (LDL) and improve cardiovascualr health.
Bone Strength: High levels of magnesium and phosphorus support bone density and strength.
Blood Health: Iron and copper in cashews play vital roles in haemoglobin formation and red blood cell production.
Antioxidant Properties: Cashews contain polyphenols and phytosterols, which help reduce oxidative stress and inflammation.
How to Use Cashews in Your Diet
How to Use Cashews in Your Diet
Cashews are versatile and there are many ways to eat cashews, such as:
- Add cashews to smoothies, salads, or stir-fries for a crunchy texture.
- Use cashew butter as a healthy spread on toast or in baking.
- Enjoy a handful of cashews as a nutritious snack.
Complete Nutritional Profile of Cashews: Vitamins, Mineral, and Antioxidants
Complete Nutritional Profile of Cashews: Vitamins, Mineral, and Antioxidants
NUTRIENT | Per 100g of Cashews | Per 28.35g (1 oz) of Cashews | RDA (FSSAI) | (%) RDA per 28.35g |
| ENERGY | 553 kcal | 157 kcal | 2000 kcal | 7.85% |
| PROTEIN | 18.22 g | 5.17 g | 55 g | 9.40% |
| TOTAL FAT | 43.85 g | 12.43 g | 60 g | 20.72% |
Saturated Fat | 7.78 g | 2.21 g | 20 g | 11.05% |
Monounsaturated Fat | 23.80 g | 6.75 g | No RDA | - |
Polyunsaturated Fat- | 7.85 g | 2.23 g | No RDA | - |
| CARBOHYDRATES | 30.19 g | 8.56 g | 300 g | 2.85% |
Dietary Fibre | 3.3 g | 0.9 g | 25 g | 3.60% |
Sugars | 5.91 g | 1.68 g | No RDA | - |
| VITAMINS | ||||
Vitamin A | 0 IU | 0 IU | 600 mcg (RAE) | 0% |
Vitamin C | 0.5 mg | 0.14 mg | 40 mg | 0.35% |
Vitamin D | 0 IU | 0 IU | 600 IU | 0% |
Vitamin E (Alpha-Tocopherol) | 0.9 mg | 0.26 mg | 15 mg | 1.73% |
Vitamin K | 34.1 mcg | 9.67 mcg | 120 mcg | 8.06% |
Vitamin B1 (Thiamine) | 0.423 mg | 0.12 mg | 1.2 mg | 10.00% |
Vitamin B2 (Riboflavin) | 0.058 mg | 0.016 mg | 1.4 mg | 1.14% |
Vitamin B3 (Niacin) | 1.062 mg | 0.301 mg | 16 mg | 1.88% |
Vitamin B5 (Pantothenic Acid) | 0.864 mg | 0.245 mg | 5 mg | 4.90% |
Vitamin B6 (Pyridoxine) | 0.417 mg | 0.118 mg | 1.3 mg | 9.08% |
Vitamin B9 (Folate) | 25 mcg | 7.09 mcg | 400 mcg | 1.77% |
Vitamin B12 | 0 mcg | 0 mcg | 1 mcg | 0% |
| MINERALS | ||||
Calcium | 37 mg | 10.5 mg | 1000 mg | 1.05% |
Iron | 6.68 mg | 1.89 mg | 18 mg | 10.50% |
Magnesium | 292 mg | 82.8 mg | 350 mg | 23.66% |
Phosphorus | 593 mg | 168 mg | 700 mg | 24.00% |
Potassium | 660 mg | 187 mg | 4700 mg | 3.98% |
Zinc | 5.78 mg | 1.64 mg | 11 mg | 14.91% |
Copper | 2.195 mg | 0.622 mg | 0.9 mg | 69.11% |
Manganese | 1.655 mg | 0.469 mg | 2.3 mg | 20.39% |
Selenium | 19.9 mcg | 5.64 mcg | 55 mcg | 10.25% |
| ANTIOXIDANTS | ||||
Polyphenols | 316 mg | 89.6 mg | No RDA | - |
Phytosterols | 158 mg | 44.8 mg | No RDA | - |
Key Highlights
- Rich in Minerals: Cashews are an excellent source of magnesium, phosphorus, copper, and zinc. A 28.35 g serving of cashews provides 23.66% of the RDA for magnesium, 24.00% for phosphorus, 69.11% for copper and 14.91% for zinc.
- Healthy Fats: Provides 20.72% of the RDA for total fat, with most coming from healthy monounsaturated and polyunsaturated fats.
- Antioxidants: Contains polyphenols and phytosterols, which help combat oxidative stress.
- Vitamins: A good source of Vitamin K (8.06%), Vitamin B1 (10.00%), and Vitamin B6 (9.08%).
Colour Coding Guideline
- Green: Excellent source (>= 20% RDA)
- Yellow: Moderate source (5-19% RDA)
- Red: Low source (<5% RDA)
Why FSSAI Guidelines?
- Tailored for Indian Population: FSSAI guidelines are specifically designed for the Indian demographic, considering dietary habits, climate, and lifestyle.
- Standard Reference: They provide a standardized reference for calculating % RDA, making it easier to compare across different foods.
- Gender and Age Variations: While the table uses values for an adult male, FSSAI also provides separate RDAs for women, children, pregnant/lactating women, and elderly individuals.
Adjustments for Gender and Age
If you need % RDA values for women, children, or other groups, the RDA values will change. For example:
- Adult Female (Sedentary): Energy = 1900 kcal/day, Iron = 21 mg/day (due to menstruation).
- Pregnant Women: Higher requirements for iron, folate, and calcium.
- Elderly: Lower energy requirements but higher calcium and vitamin D needs.
Why is RDA Missing for Certain Nutrients
The RDA values are missing for some items (e.g., monounsaturated fat, polyunsaturated fat, and sugars) because FSSAI and other authoritative guidelines do not provide specific RDA recommendations for these nutrients. Here's a detailed explanation:
Why RDA is Missing for Certain Nutrients
- Monounsaturated and Polyunsaturated Fats: FSSAI provides an RDA for total fat (60 g/day) and saturated fat (20 g/day) but does not specify separate RDAs for monounsaturated or polyunsaturated fats. Instead, general health guidelines (e.g., WHO, ICMR) recommend that most dietary fats should come from unsaturated fats (mono- and polyunsaturated), but no specific daily intake is prescribed.
- Sugars: FSSAI does not provide an RDA for sugars. However, it recommends limiting added sugars to less than 10% of total energy intake (e.g., < 50 g/day for a 2000 kcal diet). The 5.91 g of sugars in cashews are natural sugars, not added sugars, so they are not a concern in moderation.
- Other Nutrients: For some nutrients (e.g., monounsaturated fats, polyunsaturated fats, and sugars), the focus is on qualitative recommendations (e.g., "choose more unsaturated fats" or "limit added sugars") rather than specific quantitative RDAs.
How to Interpret Missing RDAs
- For unsaturated fats, focus on including them as part of your total fat intake, prioritizing them over saturated fats.
- For sugars, ensure that the majority of your sugar intake comes from natural sources (like fruits and nuts) rather than added sugars.
References
- USDA FoodData Central: Cashews, raw
- FSSAI Dietary Guidelines: Recommended Dietary Allowance (RDA)
- ICMR-NIN Dietary Guidelines for Indians (2020): ICMR-NIN Report
