Lasting energy: a natural fuel

Looking for a snack that carries you through the day? Cashews bring together protein, unsaturated fats and complex carbohydrates, for energy that does not collapse all at once. They provide 251 mg of magnesium per 100 g, or 67 % of the nutrient reference value: magnesium contributes to the reduction of tiredness and fatigue and contributes to normal energy-yielding metabolism.

Support for your heart

Cashews are rich in unsaturated fatty acids, close to those found in olive oil. Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels.

They also provide 638 mg of potassium per 100 g: potassium contributes to the maintenance of normal blood pressure.

Nervous system: magnesium again

The same magnesium plays a second role here: magnesium contributes to normal functioning of the nervous system and contributes to normal psychological function.

Skin and hair: copper and zinc

This is where the cashew is best armed — and not for the reason you read everywhere. It provides 2.2 mg of copper per 100 g, more than twice a whole day’s reference value: copper contributes to maintenance of normal connective tissues and contributes to normal skin and hair pigmentation. And 5.1 mg of zinc: zinc contributes to the maintenance of normal skin, normal hair and normal nails.

A clarification, because the opposite is often claimed: cashews are not rich in vitamin E. They contain roughly 0.9 mg per 100 g, far too little to count. Their asset is copper and zinc.

Iron and fibre

With 6 mg of iron per 100 g, 43 % of the reference value: iron contributes to the reduction of tiredness and fatigue and contributes to the normal function of the immune system. They are also a source of fibre, whose satiating effect heads off many a craving.

Versatile and generous

With their creamy texture and slightly sweet flavour, organic shelled cashews will lift your recipes. Eat them plain, add them to salads, smoothies, curries or desserts, or turn them into cashew cream. See also our cashew chicken with ginger and sesame.

Where these figures come from

The values shown come from published reference data for raw cashew nuts and give a reliable order of magnitude; a particular batch may vary slightly. The wordings in bold are those authorised by Regulation (EU) No 432/2012.