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Cashew nuts are a common snack that is known for their combination of savory and sweet flavors, as well as their crunchiness, making them a favorite snack for many. Beyond their delicious taste, cashew nuts offer numerous health benefits, one of which is maintaining brain health and function.
What are the benefits of cashew nuts for brain function, and how can one consume cashew nuts in a beneficial way? Let’s explore together!
Nutrient Content of Cashew Nuts
Cashew nuts contain various beneficial nutrients for the body. According to the Indonesian Food Composition Data, the nutritional content of 100 grams of raw cashew nuts are as follows:
- Water: 4.6 grams
- Energy: 616 kcal
- Protein: 16.3 grams
- Fat: 48.4 grams
- Carbohydrates: 28.7 grams
- Fiber: 0.9 grams
- Calcium: 26 grams
- Phosphorus: 521 mg
- Iron: 3.8 mg
- Sodium: 26 mg
- Potassium: 692 mg
- Copper: 4.7 mg
- Zinc: 4.1 mg
- Beta-carotene: 5 mcg
- Vitamin B1: 0.64 mg
- Vitamin B2: 0.03 mg
According to the United States Department of Agriculture’s Food Data Central, 100 grams of raw cashew nuts also contain:
- Magnesium: 292 mg
- Manganese: 1.66 mg
- Selenium: 20.7 mcg
- Vitamin B3: 1.06 mg
- Vitamin B5: 0.864 mg
- Vitamin B6: 417 mg
- Vitamin B9: 25 mcg
- Vitamin E: 0.9 mg
- Vitamin K: 34.1 mcg
Benefits of Cashew Nuts for the Brain
The brain is the organ that controls everything happening in the body. Brain’s health and function are influenced by the nutrients entering the body.
Cashew nuts contain various essential nutrients that play a crucial role in maintaining brain function, including:
1. Carbohydrates
Carbohydrates are the main source of energy for the body’s various metabolic processes. To function optimally, the brain requires energy.
2. Protein
Protein is composed of amino acids. Specific amino acids are needed to form neurotransmitters, chemicals that play a role in transmitting messages within the body and sending signals to the brain.
3. Fat
The brain requires fat, particularly polyunsaturated fatty acids like omega-3 and omega-6 to form the nerve cell membrane. Omega-6 can be obtained from nuts, including cashew nuts.
4. Vitamin B1 (Thiamine)
Vitamin B1 plays a role in the growth and development of the central nervous system in infants. A deficiency in vitamin B1 can lead to a decline in memory.
5. Vitamin B6
Vitamin B6 aids in brain and nervous system development. It also contributes to the metabolism of chemicals in the brain that can induce a sense of calm. Additionally, vitamin B6 plays a role in the formation of red blood cells.
6. Folate
During pregnancy, folate plays a role in the formation of the fetal neural tube. A deficiency in folate during pregnancy can lead to babies being born with congenital abnormalities. Folate also functions in the formation of the nerve cell sheath in the brain.
7. Calcium
Calcium is a mineral that plays a crucial role in the movement of neurotransmitters, which are chemicals that carry and convey messages in the nervous system. Calcium deficiency can disrupt the functioning of the brain and nervous system.
8. Iron
Iron is necessary for the formation of hemoglobin. Hemoglobin’s role is to transport oxygen to the entire body, including the brain. If there is an oxygen deficiency, the brain’s performance can be disrupted, and prolonged oxygen deficiency may lead to brain damage.
Iron is also needed for the formation of the nerve cell sheath. Iron deficiency in the first 1000 days of life can lower a child’s intelligence level.
9. Zinc
Zinc is one of the minerals crucial for brain function and aids in improving memory. Zinc deficiency can disrupt brain function and influence mood.
10. Copper
Copper is required in the synthesis of neurotransmitters, which transmit signals between nerve cells, maintain brain health, and support cognitive function.
Tips for Consuming Cashew Nuts for Maximum Benefits
With their nutritional content, cashew nuts offer a plethora of benefits for brain function. However, consumption should not be excessive. Here are some tips for consuming cashew nuts for health:
1. Ensure That You Have No Allergy to Cashews
Before consuming cashew nuts, make sure you are not allergic to them. Allergic reactions may include itching, difficulty swallowing, swelling in the mouth, face, or other body parts, and difficulty breathing.
2. Choose Non-Fried Variants
The frying process using cooking oil can increase the fat content of cashew nuts. Therefore, it is advisable to choose unfried options. Roasted cashew nuts can be a preferable choice.
3. Avoid Adding Flavor Enhancers
Flavor enhancers generally contain high sodium levels. Excessive sodium in the body can lead to high blood pressure. Hence, avoid using flavor enhancers.
4. Limit Added Sugar and Sweeteners
Cashew nuts already contain natural sweetness. Excessive consumption of sugar and sweeteners increases the risk of diabetes mellitus.
Arummi’s Recommendation: Consume Arummi Cashew Milk for Brain Health
In addition to being a snack, now you can enjoy cashew nuts in a glass of milk. Experience the deliciousness of cashew nuts and their various benefits by drinking Arummi Cashew Milk.
Arummi Cashew Milk is available at your nearest supermarket or marketplace!
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