Goan Cashew | Saalwale Kaju
Cashew nut is one of the dry fruits.
They are covered in a thin and dried covering that has a pinkish hue. Make sure to remove the covering before consuming it as it is bitter.
It is recommended to purchase cashews that have a covering as they retain the nutritional value.
They are suitable for vegans, and it is free from sugar and all sorts of preservatives. It is an entirely natural product and is gluten-free as well.
They are perfect for gifting your loved ones during various festivals, especially Diwali. It is known for boosting energy; hence they are ideal for consuming while observing fast.
NUTRIENTS (100 GRAMS)
It has a high-fat content which is followed by dietary fiber and carbohydrates. Electrolytes like Potassium and Sodium are also present in it. A low amount of sugar is also available in it, along with minerals like Iron and Magnesium, and Cobalamin is also a part of it.
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Nutritional values per 100 Grams
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Fruit
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Cashew with skin
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Calories
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557
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Glycemic Index
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24
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Quantity
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% Daily Value*
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Energy
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785 KJ (187 kcal)
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Total Fat
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45 g
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64%
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Saturated fat
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9 g
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39%
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Polyunsaturated fat
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27.9 g
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43%
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Monounsaturated fat
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29.3 g
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45%
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Cholesterol
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0 mg
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0%
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Sodium
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14 mg
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0%
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Potassium
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667 mg
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18.5%
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Total Carbohydrate
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29.8 g
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8.9%
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Dietary fiber
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2.8 g
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14.2%
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Sugar
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5.93 g
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Protein
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16.5 g
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31.9%
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Vitamins
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Vitamin A equivalent
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0 mg
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0%
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beta-Carotene
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0 μg
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0%
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lutein zeaxanthin
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21 μg
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0%
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Thiamine (B1)
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1.2 mg
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5%
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Riboflavin (B2)
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0.57 mg
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1.2%
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Niacin (B3)
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1.036 mg
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4%
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Pantothenic acid (B5)
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0.89 mg
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15%
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Vitamin B6
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0.4 mg
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8%
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Folate (B9)
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26.2μg
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7%
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Vitamin B12
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0 μg
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0%
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Choline
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6.5 mg
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2.5%
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Vitamin C
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0.2 mg
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0%
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Vitamin E
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5.1 mg
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6%
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Vitamin K
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650 μg
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78%
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Minerals
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Calcium
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36 mg
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3.4%
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Copper
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2.362 mg
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2%
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Iron
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6.83 mg
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26%
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Magnesium
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294 mg
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76%
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Manganese
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0.829 mg
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27%
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Phosphorus
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598 mg
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57%
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Potassium
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664 mg
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64%
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Selenium
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1.3 mcg
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4.3%
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Sodium
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11 mg
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0%
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Zinc
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5.49 mg
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9.8%
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Other Constituents
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Water
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2.72
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Lycopene
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0
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*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Units : μg = micrograms, mg = milligrams, IU = International units
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†Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database
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ALLERGIC CONTENT
It is a potent allergic food that might trigger various immune reactions that range from moderate to critical.
HOW TO USE
These nuts can be consumed by themselves without cooking or adding them to any other thing. They get along well with all kinds of dishes, be they spicy or sweet, and they add a crunch and life to India's most loved dish Biryani.
These Nuts are also used with many sweet dishes, like Sheer kurma, kheer, laddu, etc.
Savory food is also garnished with cashew nuts, and they are a good companion of ice cream.
Cashew Nut during Pregnancy
Nuts are a good source of nutrients during pregnancy in the first, second, and third trimesters.
They are recommended to be eaten during pregnancy due to various nutrients suitable for the baby's development.
Please consult your doctor for any allergies to nuts.
HEALTH BENEFITS
Cashew nuts are packed with a lot of nutrition and goodness. Iron is vital for the formation of red blood cells in the body; the nuts contain an ample amount of iron, reducing the risk of Anemia. Iron is also required to produce certain hormones in the body.
Anti-diabetic properties are seen in cashew, which makes it ideal for people having diabetes. The monounsaturated fats and polyunsaturated fats present in these nuts help fight bad cholesterol and thus, reduce the risk of having heart-related diseases.
In the metropolitan environment with its over-the-top contamination, our eyes face various ill effects. They contain 'Zea Xanthin,' a fantastic antioxidant, and our retina absorbs it readily.
A defensive layer is formed by the antioxidant, which protects our eyes from harmful ultraviolet rays. It is also found that macular degeneration in the older generation is kept at bay by the regular consumption of these nuts.
They contain oils that enhance your skin due to the presence of selenium, zinc, and some antioxidants. The considerable amount of selenium present in it takes care of the free radicals known for causing cancer.
They contain magnesium, which is good for the skin and known to relax heart muscles, thus reducing the chances of having high blood pressure. Consumption of these nuts keeps your stomach full, and they also aid in good metabolism.
STORAGE AND SHELF LIFE
Cashew nuts easily last up to half a year if stored in a place without moisture. If you have opened the packet, make sure to store them in an airtight canister; otherwise, you will lose the cashew's crunchiness.
