20. Cashews: A Creamy, Nutrient-Dense Nut with a Hearty Iron Boost
Cashews, a popular type of nut, offer a significant iron boost. One ounce of cashews contains around 1.7 mg of iron, making them an excellent choice for a quick iron boost.
In addition to their iron content, cashews are a good source of healthy fats, specifically monounsaturated and polyunsaturated fats. These healthy fats have been linked to numerous health benefits, including improved heart health, reduced inflammation, and enhanced cognitive function.
Cashews also provide various essential nutrients, such as magnesium, phosphorus, and copper. Magnesium is involved in over 300 biochemical reactions in the body, including nerve function and blood sugar control, while phosphorus and copper play crucial roles in bone health and energy production.
One unique feature of cashews is their high content of the trace mineral copper. This nutrient is crucial for energy production, iron metabolism, and brain development. It’s often overlooked but is essential for overall health.
With their mild flavor and creamy texture, cashews are incredibly versatile. You can snack on them raw or roasted, blend them into a creamy cashew butter, or use them to add a satisfying crunch to salads and stir-fries. Plus, they’re a staple ingredient in many vegan dishes, providing a dairy-free creaminess to sauces and desserts. (20)
