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Roasted cashew nuts, this savory and crunchy snack is a favorite of many people. Its delicious and practical taste makes it easy to enjoy anytime, anywhere.
But did you know that behind its deliciousness, roasted cashew nuts hold a myriad of benefits and dangers if consumed in excess?
In this article, we will discuss the nutritional content, benefits, dangers of excessive consumption, and healthy consumption tips.
Nutritional Content of Roasted Cashew Nuts
According to the Food Data Central database from the US Department of Agriculture, the nutritional content of 100 grams of raw cashew nuts is as follows:
- Energy: 565 Kcal
- Protein: 17.4 grams
- Fat: 38.9 grams
- Carbohydrates: 36.3 grams
- Fiber: 4.1 grams
- Calcium: 42 mg
- Iron: 5.9 mg
- Magnesium: 251 mg
- Phosphorus: 532 mg
- Potassium: 638 mg
- Sodium: 5 mg
- Zinc: 5.07 mg
- Copper: 2.22 mg
- Manganese: 1.95 mg
- Selenium: 20.7 mg
In addition, in a study involving 11 types of cashew samples from 6 countries, the average vitamin content in 100 grams of raw cashew nuts was found to be as follows:
- Vitamin B1: 0.47 mg
- Vitamin B2: 0.02 mg
- Vitamin B3: 1.31 mg
- Vitamin B5: 0.77 mg
- Vitamin B6: 0.39 mg
- Vitamin B8: 33.6 μg
- Vitamin B9: 39.1 μg
- Vitamin B12: 0.06 μg
- Vitamin C: 0.12 mg
- Vitamin E: 5.8 mg
Roasted cashew nuts are rich in various nutrients that are important for the body, such as:
- Protein: Helps build and maintain body tissues.
- Monounsaturated fats: Good for heart and blood vessel health.
- Fiber: Maintains digestive health and helps control blood sugar levels.
- Vitamins and minerals, which play a role in various body functions.
Dangers of Excessive Consumption of Roasted Cashew Nuts
Although rich in benefits, excessive consumption of roasted cashew nuts can cause several dangers, such as:
1. Weight gain
Roasted cashew nuts are high in calories and fat. Excessive consumption can lead to weight gain and obesity. Obesity can increase the risk of various chronic diseases such as diabetes, heart disease, and stroke.
2. High Cholesterol
The oil used to fry cashew nuts contains saturated fat. Saturated fat in roasted cashew nuts can increase levels of bad cholesterol (LDL) in the blood, which is at risk of causing heart disease.
3. High Blood Pressure
Salt added when processing roasted cashew nuts, if consumed in excess, can increase blood pressure. Uncontrolled high blood pressure can increase the risk of heart disease, stroke, and kidney failure.
4. Digestive Disorders
Cashew nuts are one of the sources of fiber. Excessive fiber intake can cause discomfort in the stomach.
How to Consume Cashew Nuts Healthily
To enjoy the benefits of roasted cashew nuts without harming your health, here are some tips you can apply:
1. Consume in Moderation
Limit your portion of roasted cashew nuts to about 1 handful per day.
2. Choose Roasted Cashew Nuts without Seasoning
Avoid roasted cashew nuts with added seasonings such as salt, sugar, and excessive MSG.
3. Fry It Yourself at Home
Control the use of cooking oil when frying cashew nuts yourself at home.
4. Vary Your Snacks
Consume various types of other healthy snacks to maintain a balanced diet.
Apart from roasted cashews, you can also enjoy other cashew nut-based products to reap various health benefits. One such option is to consume cashew milk.
Arummi Cashew Milk – A Healthy and Delicious Choice
If you are a cashew nut lover, Arummi Cashew Milk can be a healthy and delicious snack option. This milk is made from selected cashew nuts that are processed using modern technology, resulting in a savory and creamy taste.
Arummi Cashew Milk is rich in protein, fiber, vitamins, and minerals that are important for body health. This milk is also low in fat and calories, making it safe to consume as a healthy snack.
Get the product at your nearest supermarket now!
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