Introduction
Cashew nuts are one of the most popular snack foods consumed around the world and they are packed with essential minerals that provide many health benefits. Cashews have been found to contain high levels of some important vitamins and minerals, such as calcium, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, and iron. In addition to providing nutritional value for humans, these minerals also play a crucial role in maintaining healthy bones, teeth, skin, and heart. This paper provides an overview of the main minerals obtained from eating cashew nuts and explains how these minerals benefit our overall health and well-being.
Calcium
One of the major minerals found in cashew nuts is calcium, which makes up about 0.2 percent by weight. Calcium is key for strong bones and teeth, as it helps produce collagen and aids in bone formation. Additionally, calcium helps transmit nerve signals, muscles contract, and release hormones. For this reason, calcium intake is particularly important during child development. Adequate calcium intake can help prevent osteoporosis and other skeletal problems later in life, including fractures, weak joint tissue strength, and general difficulty exercising or lifting weights. Low intakes of calcium are linked to increased risk of colorectal cancer, hypertension, and hip fracture. It’s recommended to consume 1,000 mg of calcium daily, depending on your age and gender.
Magnesium
Magnesium is another mineral found in cashew nuts in significant levels; approximately 0.3 percent by weight. The body needs an adequate amount of magnesium for proper functioning of the nervous system and biochemical reactions. Magnesium enables protein synthesis, cell production, and DNA replication. Research suggests supplementation with magnesium may help reduce the risk of stroke, coronary artery disease, type 2 diabetes, osteoporosis, depression, cognitive dysfunction, chronic inflammation, metabolic syndrome, and numerous other disorders. Since nearly half of all Americans don't get enough magnesium from their diet, consuming dishes made with cashew nuts can be beneficial for those looking to meet their daily recommendations. A variety of alternate sources, such as whole grains, legumes, leafy green vegetables, tofu, yogurt, canned salmon, avocados, seeds, almonds, peanut butter, oatmeal, potatoes, and bananas are other excellent sources of magnesium.
Phosphorus
Cashew nuts are also rich sources of phosphorus, comprising approximately 0.6 percent by weight. Phosphorus plays a vital role in human metabolism. It helps boost energy levels and assists with muscle building. Moreover, phosphorous also contributes to strong bones and teeth, regulates heartbeat, maintains kidney health, supports nerve impulses, helps process foods, and transmits cell messages. Getting too much phosphorus can lead to serious health complications like improper bone growth, calcification of arteries, and tendency towards atherosclerotic heart disease. Therefore, it’s important for everyone to ensure that phosphorus intake stays within the recommended daily values (400-600mg).
Potassium
Another mineral found in substantial quantities in cashew nuts is potassium, making up just under 4 percent by weight. Potassium is one of the minerals that allows us to maintain homeostasis and relies heavily on other nutrients to properly function. High-potassium diets reduce blood pressure and potentially decrease the risk of stroke. Furthermore, potassium strengthens muscles, keeps electrolyte balance regulated, increases metabolism, preserves proteins' integrity, and leads to improved heart health. Like other minerals, normal amounts should be taken each day, as getting too much potassiunm has unwanted consequences, such as nausea, fatigue, stomach pain, and irregular heartbeat. The recommended guidelines vary due to age, activity level, and certain medical conditions. Typically, adults should consume at least 450mg-3,500mg of potassium per day.
Zinc
A noteworthy mineral found in cashew nuts is zinc, accounting for 0.7 percent by weight. Zinc is used throughout the body for various processes, such as enzyme activation, proper digestion and absorption of food, protein creation, wound healing, brain function, appetite regulation, hormone secretion, reproduction, sight and smell, immune system defense, and prevention of infections. Deficiencies of zinc have profound implications, notably weakened immune response, decreased fertility, infertility, liver cirrhosis, and prostate cancer. On the contrary, having excessive zinc can cause problems such as vomiting, itching, anemia, seizures, and headache. To obtain sufficient amounts of zinc, individuals must obtain 8 – 11 milligrams of zinc daily, depending upon gender and age. Other sources of zinc include animal-based products (e.g., beef, chicken), beans, nuts, and dairy.
Copper
At roughly 0.06 percent by weight, cashews also feature moderate levels of copper, which serves as an integral part of several enzymes inside the body. Copper is necessary for maintaining good cardiovascular health—it boosts cholesterol and triglycerides levels, prevents strokes, and offers control over high blood pressure. Copper aids in red blood cell formation and acts as an antioxidant to demolish free radicals. Lastly, copper works together with other minerals to assemble healthy ligaments and bones, among others. Consuming more than 10 milligrams of copper could result in gastrointestinal problems, nausea, vomiting, lethargy, jaundice, and headaches. For this reason, folks should strive to keep their intake below 10 milligrams. Venison, mushrooms, beans, lentils, berries, shrimp, and oatmeal are also great sources of copper.
Manganese
Cashew nuts are likewise abundant in manganese, containing approximately 0.05 percent by weight. Manganese helps sustain structural stability in connective tissues, producing important antioxidants and controlling fat metabolism. Additional advantages include enhanced cognitive performance, better insulin circulation, normalized thyroxin levels, elevated HDL cholesterol, lower LDL levels, protection against seizure, alleviation of premenstrual syndrome, stronger bones and joints, and clarity of thoughts. Since overeating manganese can hinder iron solubility resulting in iron deficiency leading to severe ailments, stick to the recommended daily intake of 5 - 6 milligrams. Legumes, oats, sweet corn, fruits, bran cereals, tea leaves, quinoa, and walnuts are additional dietary items containing decent concentrations of manganese.
Selenium
Finally, unsalted cashew nuts possess minor levels of selenium, comprising less than .01 percent by weight. Selenium performs critical duties in protecting cells from oxidative damage, reducing depressive symptoms, fortifying the cardiovascular system, furthering sodium management, controlling thyroid functions, speeding up injury recovery, boosting fertility and enhancing immunological capacities. There is evidence showing selenium's favorable impact on colon and prostate cancer, yet if consumed excessively, it might render hepatotoxic effects. Moral of the story: restrict yourself to 40 micrograms every single day. Broccoli, Brazil nuts, sunflower meat, scallops, beef liver, eggs, turkey breast, cabbage, mackerel, halibut, wild caught tuna, sardines, and fish are other places to discover selenium.
Conclusion
To sum things up, cashew nuts are powerhouses holding copious amounts of calcium, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, and iron. These minerals assortedly protect against stroke, coronary artery disease, type 2 diabetes, osteoporosis, depression, cognitive dysfunction, inflammation, metabolic syndrome, heart failure, atherosclerotic heart disease, cancer, hypertension, and other illnesses. Although there are multiple potential benefits associated with taking in cashew nuts, it’s always wise not to rely solely on them. Eating a balanced diet that includes fruit, vegetables, lean protein, low-fat dairy, and whole grains will assist you in meeting your daily mineral requirements.
Calcium | 0.037 grams |
Daily Value 1.3 g
|
Iron | 0.00668 grams |
Daily Value 0.018 g
|
Magnesium | 0.292 grams |
Daily Value 0.4 g
|
Phosphorus | 0.593 grams |
Daily Value 1.25 g
|
Potassium | 0.66 grams |
Daily Value 4.7 g
|
Sodium | 0.012 grams |
Daily Value 2.3 g
|
Zinc | 0.00578 grams |
Daily Value 0.011 g
|
Copper | 0.0022 grams |
Daily Value 0.9 mg
|
Manganese | 0.00166 grams |
Daily Value 0.0023 g
|
Selenium | 0.0199 mg |
Daily Value 0.055 mg
|