Cashew nuts vs. peanuts – nutritional information, health benefits, side effects

Filed in: Medicinal Plants.

Cashew nuts vs. peanuts - nutritional information, health benefits, side effects

Cashew nuts

Natives of South America, specifically from Brazil, are actually a seed despite being known as a nut. They are grown in countries such as Sri Lanka, India, Tanzania, Vietnam, Brazil, India, Nigeria and Kenya.

Worldwide, the annual production is approximately 2.1 million tons of raw nuts with an estimated value of US $ 2 billion.

nutritional information

These nuts are an excellent source of protein, zinc, dietary fiber, pyridoxine, copper, vitamin C, phosphorus, vitamin E, magnesium, potassium, selenium, pantothenic acid, calcium, vitamin K, iron, riboflavin and niacin.

Benefits of health

Improve visionre

They contain high levels of zeaxanthin and lutein, which act as strong antioxidants in the body. When consumed through normal foods, zeaxanthin and lutein accumulate in the retina of the eye and the layers of the skin, improving their vision and supporting healthy skin.

In addition, lutein helps protect oils, lipids and fats in the skin from peroxidation and protects the human body from the high levels of free radical damage that cause oxidative stress and potentially contribute to cell mutation, to damage to the body. DNA and the formation of cancerous tumors.

Antioxidant properties

They are rich in copper, a trace element that has a crucial role in the elimination of free radicals from the human body. It also has proanthocyanidins, antioxidant compounds that have the ability to stop the growth of certain cancer cells.

Bone health

These nuts are a source of vitamin K, which works with other essential minerals (such as calcium) to maintain bone mineral density and support bone mineralization, which can help reduce the risk of osteoporosis.

In addition, they have a high content of magnesium, an essential mineral required for the maintenance of a strong and healthy bone structure.

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Complete protein sourcemuscle man

To be considered "complete", a food must contain the nine essential amino acids. Protein is one of the 3 macronutrients that the human body uses for energy, and it is especially important to create new cellular compounds and rebuild muscle tissue.

Reduces LDL cholesterol

These nuts have a high content of MUFA "heart-friendly" (monounsaturated fatty acids, such as palmitoleic and oleic acids). These healthy fatty acids help lower LDL cholesterol while increasing levels of HDL cholesterol in the blood.

In addition, a regular diet with a high content of monounsaturated fatty acids is also useful in relation to weight loss due to its impact on fat dysfunction.

Good for type 2 diabeticsF

Currently, approximately 30.3 million people in the United States have type 2 diabetes mellitus (9.4 percent of the population). According to the research, the consumption of these nuts helps maintain normal blood sugar levels, probably due to its high fiber content.


Soaking these nuts before eating improves their absorption of nutrients.

Side effects

There are no known side effects.


They originated in South America with archaeological evidence showing that the natives of Brazil and Peru may have been eating this food about 3,500 years ago. In the current day, it is one of the most cultivated crops in China, African nations, India and the United States.

nutritional information

They are rich in vitamin E, folic acid, pantothenic acid, niacin, manganese, riboflavin, protein, vitamin B6, selenium, potassium, zinc, calcium, phoposrus, iodo, magnesium and copper.

Benefits of health

Strengthens the immune system

They are full of vitamin E, a group of 8 related compounds that fulfills the same function in the human body.

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For example, this vitamin helps maintain the integrity of the skin cells and mucous membrane, in addition to improving the immune system's response, protects against infection and cell damage, maintains a healthy blood flow and reduces the risk of cancer .

It can help save your memory

These legumes are frequently calledFood for the brain"Since they contain niacin (vitamin B3). The vitamin can compensate nicotinamide adenine dinucleotide, an inability of the body to produce a new molecule. In addition, it increases memory, improves brain function and participates in fetal development.

Prevents cancer

It is one of the highest vegetable foods in terms of its antioxidant content, According to a study published in the British Journal of Nutrition. Antioxidants, also known as "free radical scavengers," are chemicals that neutralize free radicals and, therefore, prevent them from causing damage.

Free radicals are by-products of a variety of metabolic functions in the human body. In addition, we are exposed to free radicals through alcohol, pollution, heavy metals, tobacco smoke, pesticides, industrial solvents, certain medications, such as paracetamol, halothane and radiation.

Side effects

exist no known side effects, except the fact that some sensitive people may have allergic reactions, such as rashes, hives, swelling, coughing, vomiting, dizziness, stomach cramps, diarrhea and shortness of breath.

Occasionally they can become contaminated with a species of mold that produces aflatoxin, a toxic substance.

Cashew nuts vs. peanuts – Which ones have a better nutritional profile?

Both foods have a remarkable nutrient profileHowever, peanuts win this contest because of their higher content of protein, dietary fiber, vitamin E, niacin and folic acid.


Cashews vs Peanuts: Nutrition information, health benefits, side effects, source:

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