Cashews: Creamy Source of Healthy Fats and Minerals
Cashews are rich in unsaturated fats, protein, and magnesium — supporting heart, brain, and bone health.
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What Are Cashews?
Cashews (*Anacardium occidentale*) are **tropical nuts** with a creamy texture and mild flavor. They’re used in both savory and sweet dishes, as well as vegan cheese and milk alternatives.
Nutritional Profile
Per 100 g: **553 kcal**, **18 g protein**, **44 g healthy fats**, **magnesium**, **copper**, **iron**, **zinc**, and **vitamin E**. A great source of antioxidants and heart-friendly fats.
Benefits
- **Promotes heart health** through unsaturated fats.
- **Supports energy and muscle function** with magnesium.
- **Rich in antioxidants and minerals.**
- **Improves brain focus and cognition.**
- **Vegan-friendly substitute** for dairy and cream.
Potential Side Effects
**High in calories**, so portion control is key. May trigger **nut allergies** in sensitive individuals.
Culinary Uses
Used in **curries, sauces, desserts, and smoothies**. Also made into **cashew butter, milk, and vegan cheese.**
- 1. Cashews
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