What makes cashews nutritionally unique?
Written by
Chen Jialiang
Reviewed by
Prof. William Dalton, Ph.D.Cashews have a different nutritional profile than other nuts. Their high copper content, total plant protein structure, and well-balanced fatty acid profile provide them with special health benefits; thus, as a nutritionist, I recommend them to my patients for these unique properties.
Copper Dominance
- Delivers 67% DV per serving - highest among common nuts
- Supports collagen formation and iron utilization
- Enhances antioxidant enzyme function
- Critical for neurological health maintenance
Complete Plant Protein
- Contains all nine essential amino acids
- Provides 5g protein per 28g serving
- Offers better amino acid balance than most nuts
- Supports muscle repair and enzyme production
Fat Composition
- Rich in heart-healthy monounsaturated oleic acid
- Lower saturated fat than coconut or Brazil nuts
- Optimal 2:1 mono to polyunsaturated ratio
- Enhances nutrient absorption of fat-soluble vitamins
The copper supremacy of cashews is very wonderful in this connection. It supplies two-thirds of our daily requirements, which demand the action of certain enzymes necessary for energy production and for the elaboration of the neuro-muscular transmitters. Almonds do not furnish as much as this and are thereby in an undesirable position.
Cashews are unique among nuts in their complete protein content. They contain sufficient amounts of all the essential amino acids, especially of lysine, which is lacking in most plant proteins. Thus, they are especially valuable for vegetarians who require complete protein foods without combining them.
Fatty acid content provides the best of both worlds. Monounsaturates are similar to the heart-protective properties of olive oil, when combined with moderate amounts of polyunsaturated fats. The balanced result maintains stable membranes in the cell. It lessens inflammation better than those nuts that are skewed heavily towards polyunsaturated fats.
Take advantage of these benefits and incorporate cashews into your habit. They're easily integrated into breakfast, so you benefit from copper early in the day. Cashew butter is a great addition to smoothies, as it is also a great source of protein. The distinctiveness of cashews means they're invaluable as a part of a balanced diet.
Read the full article: 10 Amazing Benefits Cashew Nuts Offer
