Cashew Nuts and Nutrition Information from Bolas

Cashewnut - A versatile health food

Cashew nuts pack vitamins, fats and proteins to a high degree. Protein, which is the tissue builder in our system steal a huge dividend of cashew contents. Cashew kernels, on the other hand, comprise 21% of vegetable proteins. There is no doubt in the fact that they are equally nutritious with eggs, milk and meat. It also contains a high concentration of amino acids. Indian cashews are quite preferred as snacks. It is a storehouse of nutrients and contains around 47% fat, 21% protein, 5.9% moisture, 0.45% phosphorus, 22% carbohydrates, 5% iron, .05% calcium for every 100 gm.

Cashew nut kernel, on the other hand, comprises 47% fat, but 82% of it is unsaturated fatty acids. So, anyone can have it at any time. In the true sense, the cashew nut reduces the possibility of cholesterol level in blood. The vitamins that are mainly found in cashew are vitamin D, A and E. These vitamins help to absorb the fats and enhance the level of immunity. Cashew contains a balanced proportion of Amino acids and vitamins. The percentage of Histidine is 1.8, Arginine is 10.3, Tyrosine 3.2, Lysine is 3.3, Cyctine is 1.0, Phenylalamine is 4.4, Valine 4.5 and Methinonine is 1.3.

Cashew kernel is a rich source of minerals, such as, phosphorus, iron and calcium. All these minerals help a lot to protect our nervous system.

Cashew kernel contains a very low amount of carbohydrates. There will be nothing wrong if we say that cashew can keep one's mouth busy and waist trim. Cashew nuts never enhance obesity and help to control one's diabetes. It is indeed a good appetizer, a body builder, a steady stimulant and an excellent nerve tonic.

For a long time, cashew nuts along with the other tree nuts considered to be an essential source of nutrients. Nuts, such as, legumes and grains are nutrients filled seeds that directly enhance the development of life. Though nowadays, several companies are associated with cashew export business, Bolas is considered to be a popular cashew nuts exporter. It has acquired prominent position as a global supplier of cashew nuts.

Nutrients in 100g of Cashewnuts
Nutrient	Units	Value
Calories	Kcal	570
Protein	g	15
Total Fat	g	46
Saturated Fat	g	9
Monounsaturated Fat	g	27
Polyunsaturated Fat	g	8
Linoleic acid (18.2)	g	7.66
Linolenic acid (18.3)	g	0.16
Cholesterol	mg	0
Carbohydrate	g	33
Fiber	g	3
Calcium	mg	45
Iron	mg	6.00
Magnesium	mg	260
Phosphorus	mg	490
Pottasium	mg	565
Sodium	mg	16
Zinc	mg	5.60
Copper	mg	2.22
Manganese	mg	0.83
Selenium	mcg	11.70
Thiamin	mg	0.20
Riboflavin	mg	0.20
Niacin	mg	1.40
Pantothenic acid	mg	1.22
Vitamin B6	mg	0.26
Folate	mg	69
Vitamin K	mcg	34.70
Tocopherol, alpha	mg	0.92
Tocopherol, beta	mg	n/a
Tocopherol, gamma	mg	n/a
Tocopherol, delta	mg	n/a
Total Phytosterols	mg	158
Stigmasterol	mg	n/a
Campesterol	mg	n/a
beta-stiosterol	mg	n/a
Lutein + Zeaxanthin	mcg	23
Source: USDA National Nutrient Datebase for Standard Reference, Release 17, 2004 g = gram , mg = milligram; mcg - microgram

Dietary changes throughout the 20th century have led to a gradual replacement of many excellent plant-based foods - like nuts - with animal based foods. Fortunately, today we have begun to discover the health - promoting properties of plant foods like nuts and fruits and the nutritional value of monounsaturated fats in the diet.

Diets high in monounsaturated fats - the predominant fatty acid in cashew - have been linked with lowering LDL cholesterol, the 'bad' cholesterol associated with atherosclerosis, and retain the 'good' or HDL cholesterol.

In certain regions of the world, such as the Mediterranean basin - where the traditional diet is high in monounsaturated fats - the inhabitants have a lower level of cholesterol as well as a smaller incidence of coronary ailments. The Mediterranean's may be considered role models for good health and longevity!

The World Health Organisation, FAO Collaborating Center at Harvard School of Public Health and Oldways Preservation & Exchange Trust have recently co-developed a Mediterranean Diet Pyramid, in a major departure from the traditional American perception of healthy eating.

The Mediterranean Diet Pyramid graphically presents the kind of foods that consumers can choose on a daily, weekly and monthly basis. It groups nuts with fruits, vegetables and legumes as part of a healthy daily diet. This placement better reflects the potential contribution of nuts to good health.

With its unique combinations of fats, carbohydrates and proteins, and a broad assortment of minerals and vitamins, cashew fits beautifully into the Mediterranean diet. Just a handful provides a high energy food for people on the fast track of life. They provide a natural, beneficial supply of nutrients when there's no time for a meal or act as a nutritious supplement to other foods.

As a traditional element of the pantry, cashewnuts add taste and nutrition to an astonishing variety of foods. They improve the texture, flavour, palatability and nutritive value of your daily diet.
Food trends everywhere are evolving with a nutritional orientation. And with it, Indian cashew is fast emerging as an essential part of Asian, European and American cuisine.

Nutrition Facts about Cashew Nuts

Nutritional facts on cashews

Nutrients in 100g of Cashewnuts