Time to go nuts!
The first thing that comes to mind when we think of this nut is the yummy kaju katli, an Indian sweet. But do we ever think beyond that? Whether roasted or salted, I just love them. You could add cashew nuts to your sautéed vegetables or even break them into tiny pieces and toss them into your salads. A carrot-ginger soup thickened with cashew nuts is also a good option. My favourite way of eating these nuts is in a vegetable cashew nut biryani or in a vegetable with cashew nut gravy!
Eaten in moderation (about 10 cashews a day would be approximately 100 calories) and what is more, the fat the nut contains is considered “good fat” since it is monounsaturated and is ideal for optimal health. The nut protects us against cardiovascular diseases and also reduces our cholesterol levels.
Cashew nuts are very high in magnesium. They provide us with about 20 per cent of its recommended daily value. Magnesium, along with calcium, helps support our muscles and bones. An adequate intake of magnesium helps lower blood pressure, prevent heart attacks, migraines as well as muscle cramps.
Another mineral which cashews are a good source of is copper. This is an important constituent of the super oxide dismutase, an enzyme that is important in antioxidant defences and energy production. Copper also aids in iron utilisation and in the removal of harmful free radicals.
The nut is good for heart patients since it has no cholesterol and is also beneficial for diabetics.
So, start eating this nut if you are not already doing so!
The writer is a Mumbai-based nutritionist
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