How to eat cashew nuts nutritiously
Cashews are a nutritious nut that has attracted much attention in recent years for their unique taste and health benefits. This article will combine the hot topics and hot content on the Internet in the past 10 days to give you a detailed introduction to the nutritional value and scientific consumption methods of cashew nuts.
1. Nutritional value of cashew nuts
Cashew nuts are rich in a variety of essential nutrients for the human body. The following are their main nutrients (calculated per 100 grams):
| Nutritional information | content |
|---|---|
| heat | 553 kcal |
| protein | 18.2 grams |
| Fat | 43.8 grams |
| carbohydrate | 30.2 grams |
| dietary fiber | 3.3 grams |
| Vitamin E | 5.31 mg |
| magnesium | 292 mg |
| zinc | 5.78 mg |
2. Health Benefits of Cashew Nuts
1.Heart health:The unsaturated fatty acids in cashews help lower bad cholesterol levels.
2.Strong bones:Rich in magnesium and phosphorus, essential for bone health.
3.Antioxidant:Vitamin E and various antioxidants help fight free radicals.
4.Blood sugar control:Moderate consumption helps stabilize blood sugar levels.
3. Scientific ways to eat cashew nuts
| How to eat | Reasons for recommendation | Things to note |
|---|---|---|
| Eat raw | retain the most nutrients | May contain trace amounts of toxins, recommended after baking |
| Low temperature baking | Improve taste and reduce anti-nutrients | The temperature does not exceed 150℃, the time is 15-20 minutes |
| Pair with fruit | Nutritional complementation, enhanced absorption | Avoid excessive pairing with high-sugar fruits |
| Making cashew milk | Alternatives for those with lactose intolerance | Needs to be filtered and stored for no more than 3 days |
| Serve food | Increase the nutritional value of dishes | Add last to avoid overheating |
4. Taboos on cashew nuts
1.Allergies:People with nut allergies should avoid eating it.
2.Portion control:The recommended daily intake is 15-20 grams (about 10-15 pills).
3.Special groups:People with renal insufficiency should be cautious as cashews contain high levels of potassium and phosphorus.
4.Storage method:It needs to be sealed and refrigerated to avoid oxidation and deterioration.
5. Cashew nuts purchasing guide
| Purchasing criteria | Premium features | inferior features |
|---|---|---|
| Appearance | Complete, plump, even color | Crushed, with spots on the surface |
| odor | Refreshing nutty flavor | Fuel consumption or musty smell |
| Taste | Crisp and sweet aftertaste | Soft or bitter |
| Package | Vacuum or nitrogen filled packaging | Simple plastic bag packaging |
6. Creative ways to eat cashew nuts
1.Cashew Energy Balls:Mix cashews with dates and cocoa powder for a healthy snack.
2.Cashew Butter:Make your own no-added cashew butter to spread on bread or toss in salads.
3.Stir-fried vegetables with cashew nuts:Finally, sprinkle with chopped cashew nuts to increase the taste and nutrition of the dish.
4.Cashew Yogurt Cups:Pair it with Greek yogurt and berries for a nutritious breakfast.
To sum up, cashew nuts are a nutritious and healthy food, and scientific and reasonable consumption methods can maximize their nutritional value. It is recommended to choose the most suitable consumption method according to your personal constitution and needs, and pay attention to controlling the intake, so that you can truly realize the health benefits of cashew nuts.
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