The Mighty Cashew
Do raw cashews make a bad choice because of their high calorie content? Cashews, when incorporated into a healthy diet plan, offer a number of benefits for one’s health, by acting as a source of heart-healthy fats and helping you meet essential nutrient needs. As with most nuts, always eat them in moderation.
Although most of the calories, nearly 70 percent, in raw cashews comes from its fat content, most of the fat in the cashew comes from monounsaturated fats. In fact 1 oz. serving of raw cashews contains 12 g of total fat, 2.2 g of saturated fat, 6.7 g of monounsaturated fat and 2.2 g of polyunsaturated fat. Monounsaturated fats (as mentioned in another blog) help reduce blood cholesterol levels, and your risk of coronary heart disease, the leading cause of death in American women, according to the American Heart Association.
While your total fat intake should be kept within 25 to 35 percent of your daily calorie intake, the American Heart Assoc. recommends a sedentary female who is 31–50 years old needs about 2,000 calories each day & between 50 and 70 grams of total fat each day (with most fats coming from sources of polyunsaturated and monounsaturated fats, such as fish, nuts, seeds and vegetable oils).
Good Source of Iron & Magnesium
Iron is an essential mineral needed for oxygen transportation throughout your body. Women are at a greater risk of iron deficiency anemia because of their higher needs due to menstruation and inadequate intake. Not getting enough iron in your diet can cause you to feel more run down. One oz. serving meets 10 % of your daily value for iron, making it a good source.
Also a 1 once serving meets 21% of your daily magnesium value. Most Americans do not get adequate amounts of magnesium in their diet. Magnesium is the fourth most abundant mineral in the body and is essential to good health. Approximately 50% of total body magnesium is found in bone. In addition, magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.