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The delicately flavored cashew nut is a favorite between meal snack that can be readily found in your local market year round. It also makes wonderful nut butter and a special addition to salads and stir-fry dishes.
Cashew nuts are actually the kidney-shaped seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree, which is native to the coastal areas of northeastern Brazil. While cashew apples are not appreciated in the United States, they are regarded as delicacies in Brazil and the Caribbean. Cashews are always sold shelled because the interior of the shells contains a caustic resin, known as cashew balm, which must be carefully removed before the nuts are fit for consumption. This caustic resin is actually used in industry to make varnishes and insecticides.Even more impressive were the results of a review study of the evidence linking nuts and lower risk of coronary heart disease, also published in the British Journal of Nutrition. (Kelly JH, Sabate J.) In this study, researchers looked at four large prospective epidemiological studies—the Adventist Health Study, Iowa Women's Study, Nurses' Health Study and the Physician's Health Study. When evidence from all four studies was combined, subjects consuming nuts at least 4 times a week showed a 37% reduced risk of coronary heart disease compared to those who never or seldom ate nuts. Each additional serving of nuts per week was associated with an average 8.3% reduced risk of coronary heart disease.
Other Common Health BenefitsCashews, raw 0.25 cup 40.00 grams Calories: 221 GI: low | ||||
Nutrient | Amount | DRI/DV (%) | Nutrient Density | World's Healthiest Foods Rating |
---|---|---|---|---|
copper | 0.88 mg | 98 | 8.0 | excellent |
phosphorus | 237.20 mg | 34 | 2.8 | good |
manganese | 0.66 mg | 33 | 2.7 | good |
magnesium | 116.80 mg | 29 | 2.4 | good |
zinc | 2.31 mg | 21 | 1.7 | good |
World's Healthiest Foods Rating | Rule |
---|---|
excellent |
DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10% |
very good |
DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5% |
good |
DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5% |