Although cashews are one of the lowest-fiber nuts, they are packed with vitamins, minerals and antioxidants. These include vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are important for maintaining good bodily function.
Cashews are high in calories. 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers.
They are rich in "heart-friendly" monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet which is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
Cashews are also good in many essential vitamins. Additionally, these vitamins are essential for metabolism of protein, fat, and carbohydrates at the cellular level.
Further, the nuts are also hold a small amount of zea-xanthin, an important pigment flavonoid antioxidant, which selectively absorbed into the retinal macula lutea in the eyes.
Cashews can be enjoyed as a snack as they are. They can also be eaten salted or sweetened.
Cashews are nutty yet pleasantly sweet in taste. They can be relished as a garnish in various kinds of sweets and desserts.
The nuts are widely employed in the confectionery, as an addition to biscuits, sweets and cakes.
"Cashew apples" are among popular fruits; eaten on their own in many regions around the world. They are also being used to prepare healthy drinks.
Individuals with known allergic reactions to cashew nut and fruit may observe caution while eating them.