As with other nuts in their family, cashew nut is also high in the calorie count (1 ounce=160 calories and 12gms fat) but rich in vitamin E and a good source of minerals, particularly magnesium and zinc. What makes cashew nut stand out is that it contains zero cholesterol and most of the fat is healthy monounsaturated and polyunsaturated fats. It does contain higher saturated fat content (17%) than most other nuts (walnuts, almonds= 6-7%) but nutritionists believe the benefits far outweigh it.
Cashew nut has a healthy mix of essential fatty acids – 1:3:1 ratio of saturated to monounsaturated to polyunsaturated fats. Monounsaturated fatty acids promote HDL (considered “good” cholesterol), which reduces the risk of cardiovascular disease.
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