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Among various snack options, cashews stand out as one of the favorite treats that is hard to resist. Besides their delicious taste, did you know cashews significantly benefit your skin health? Yup! Cashews can be the best companion for our skin.
Let’s explore together the nutritional wonders found in cashews and how consuming them can provide positive benefits, especially in maintaining the health and beauty of your skin.
Nutritional Contents of Cashews
Cashews are one of the nutritious foods that support body health. Based on the Food Data Central database from the US Department of Agriculture, the nutritional content in 100 grams of raw cashews is as follows:
- Energy : 565 Kcal
- Protein : 17.4 grams
- Fat : 38.9 grams
- Carbohydrates : 36.3 grams
- Fiber : 4.1 grams
- Calcium : 42 mg
- Iron : 5.9 mg
- Magnesium : 251 mg
- Phosphorus : 532 mg
- Potassium : 638 mg
- Sodium : 5 mg
- Zinc : 5.07 mg
- Copper : 2.22 mg
- Manganese : 1.95 mg
- Selenium : 20.7 μg
In addition, a study involving 11 samples of cashews from 6 countries found the average vitamin content in 100 grams of raw cashews as follows:
- Vitamin B1 : 0.47 mg
- Vitamin B2 : 0.02 mg
- Vitamin B3 : 1.31 mg
- Vitamin B5 : 0.77 mg
- Vitamin B6 : 0.39 mg
- Vitamin B8 : 33.6 μg
- Vitamin B9 : 39.1 μg
- Vitamin B12 : 0.06 μg
- Vitamin C : 0.12 mg
- Vitamin E : 5.8 mg
Cashew Nut Benefits for Skin
It’s important to know that skin’s health is also influenced by the body’s nutritional intake. In cashew nuts, various nutritional contents play a role in maintaining skin health are:
1. Vitamin E
Using vitamin E through consumption or direct application on the skin protects against potentially harmful UV radiation. Vitamin E has the potential to help address skin issues such as premature aging, melasma, and skin cancer prevention.
2. Vitamin B
Several B vitamins play a role in skin health, including:
a. Vitamin B2
A deficiency in riboflavin (Vitamin B2) can impact skin health. Riboflavin also plays a role in maintaining collagen, a protein essential for skin and hair.
b. Vitamin B3
Niacinamide (Vitamin B3) has various benefits, including addressing issues such as acne and premature aging and protecting against skin cancer.
c. Vitamin B6
Vitamin B6 or pyridoxine helps maintain skin health by preventing inflammation that can lead to specific skin problems. A lack of vitamin B6 can result in skin issues such as dry and cracked skin.
d. Vitamin B9
Vitamin B9 or folate is often associated with psoriasis. Studies show that individuals with psoriasis tend to have lower folate levels in their bodies. However, no definitive evidence exists that taking folate supplements can help manage psoriasis.
e. Vitamin B12
Vitamin B12 deficiency may show signs such as changes in skin color, especially in specific areas like elbows and knees, as well as issues with hair, nails, and the mouth.
3. Calcium
Calcium can aid in the formation of the skin barrier.
4. Sodium and Potassium
Sodium and potassium help maintain the skin’s natural moisture by retaining water in the outermost layer of the skin.
5. Zinc, Copper, and Manganese
Zinc, copper, and manganese can provide support to enhance skin cell movement and regeneration.
Healthy Tips for Consuming Cashews
Here are some healthy tips you can follow to get the best benefits from consuming cashews:
1. Balanced Portions
Consuming cashews in portions that align with your body’s needs is essential to avoid excess calorie intake which can lead to unintentional weight gain.
2. Choose Non-Fried Variants
Cashew variants that are not fried or use less oil are better for maintaining optimal nutritional content.
3. Combine with Other Foods
Mix cashews into fiber and protein-rich foods, such as yogurt, salad, or smoothies, for nutritional variety and a more enjoyable taste.
4. Choose Cashews Without Added Sugar
Avoid cashew variants with added sugar or artificial sweeteners to prevent adverse health impacts from excessive sugar consumption.
5. Be Mindful of Allergies
If you have specific allergies, be cautious when consuming cashews, and read labels carefully before consuming.
Arummi’s Recommendation: Arummi Cashew Milk for Skin Health
Arummi offers an innovative product for enjoying cashews through cashew milk, rich in calcium, vitamin B2, B9, B12, and Vitamin E. This product can contribute to maintaining skin health with its high nutritional content.
Want to enjoy delicious Arummi Classic while maintaining skin health? Let’s get it at your nearest supermarket!
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