For the first time, a team of researchers have analysed the nutritional composition of raw cashew nuts from the largest growing regions around the world, providing a much better approximation of the real nutrient content of cashews.
Researchers studied the composition of raw cashew kernels from India, Ivory Coast, Vietnam, Brazil, Mozambique, and Kenya. Composition analysis was conducted within three months after harvest, and included dietary fibre, sugar, protein, lipid profile, salt, energy content, sterol content and profile, amino acids, vitamins, and minerals.
The researchers concluded that cashews are a good source of nutrients as they are rich in healthy unsaturated fats, high in dietary fibre and have an excellent profile of plant-based proteins. They also contain a wide variety of important micro nutrients including vitamins and amino acids. No significant differences were found among samples from different origins.The results also showed that cashews are relatively high in fat, but most of that fat (80%) is unsaturated. It is important to look at not only the amount of fat, but also the type. Saturated fat can raise blood cholesterol levels, which can increase the risk of cardiovascular disease. On the contrary, unsaturated fats, such as mono- and polyunsaturated fat, can actually decrease low-density lipoprotein (LDL or "bad" cholesterol) levels.
Modern human nutrition research has linked nuts consumption with several health benefits due to their particular nutrient composition. Including nuts in a healthy diet is associated to a reduced risk of cardiovascular disease and mortality, especially stroke, and to a decreased risk of metabolic syndrome and diabetes. Furthermore, epidemiological and clinical studies have shown that frequent nut intake is not associated with weight gain.