5 Nuts that you must include in your daily diet

#2 Cashews

Cashew Nut

Cashews are amongst the most preferred nuts in almost every household, mainly for its slightly sweet and buttery taste.

Although cashews are one of the lowest-fiber nuts available in the market, they are full of vitamins, minerals, and antioxidants. An ounce of cashews (about 17 nos.) stacks up to about 155 calories. An ounce of cashews contains the following nutritional values:-

• 9.2 grams of Carbohydrates
• 5.1 grams of Protein
• 0.3 milligrams of Vitamin E
• 9.5 micrograms of Vitamin K
• 0.1 milligrams of Vitamin B-6
• 10.4 milligrams of Calcium and,
• 3.4 milligrams of Sodium

Alongside these nutritional benefits, it also packs 31% of your copper needs, 23% of your manganese requirement, and 20% of your required daily magnesium value. Cashews are also rich in a powerful antioxidant called zeaxanthin.

This pigment helps in the formation of a protective layer over our retina, which prevents the harmful UV (Ultraviolet) rays.

Cashew nut oil, a by-product of cashews, when applied on the scalp, ensures healthy hair. The copper contents in the oil protect the melanin pigment present on the surface of the skin on the scalp.

Cashew nuts are also rich in omega-3 fatty acids, that directly contribute to boosting your metabolic process of burning excess fat. Cashews also contain copper, which is an essential element for the functioning of antioxidant enzymes, including superoxide dismutase.

It is also involved in vitamin C metabolism and the synthesis of collagen, which is a structural protein in joints and bones. And if that doesn't suffice, the manganese content in the cashew nuts also reduce inflammation and regulates blood sugar levels.