Health Benefits of Cashews

Did you know that a 1/4 cup of cashew nuts supplies you with:

• 37..4% of the daily recommended value of monounsaturated fat
• 38.0% of the daily recommended value of copper
• 22.3% of the daily recommended value for magnesium

Cashew nuts contain Heart-Protective Monounsaturated Fats:

• Cashews have a lower fat content than most other nuts
• Cashews contain primarily unsaturated fatty acids, 75% of which is oleic acid, the same heart-healthy monounsaturated fat found in olive oil
• Oleic acid found in cashews promotes good cardiovascular health
• Monounsaturated fats reduce high triglyceride levels which are associated with increased risk for heart disease

Eating cashews provides the body with a good source of Copper, Copper plays a role in a wide range of physiological processes including:

• Iron utilization
• Elimination of free radicals
• Development of bone and connective tissue
• Production of the skin and hair pigment called melanin
• Energy production
• Antioxidant defenses

Inadequate intake of copper can lead to health problems such as:

• Iron deficiency anemia
• Ruptured blood vessels
• Osteoporosis
• Joint problems such as rheumatoid arthritis
• Brain disturbances
• Elevated LDL (bad) cholesterol and reduced HDL (good) cholesterol levels
• Irregular heartbeat
• Increased susceptibility to infections

Cashews are a great source of Magnesium, adequate levels of Magnesium in the body:

• Ensures healthy bones
• Helps to lower blood pressure
• Helps to prevent heart attacks
• Promotes normal sleep patterns
• Reduces the severity of asthma

Insufficient Magnesium can contribute to:

• High blood pressure
• Muscle spasms
• Mirgraine headaches
• Muscle cramps
• Tension
• Soreness
• Fatigue

Cashews should always be stored in a tightly sealed container in a cool, dry place.
Moderation is key, because of their high fat content, over consumption of these delicious nuts can cause unwanted weight gain.
If you overindulge the oxalates in cashews can also become concentrated in your body fluids, crystallizing and causing health problems in people with preexisting kidney or gallbladder problems.  source:  www.organiccashewnuts.com/cashewbenefits.htm

Beneficial Nutritional Avocados

The Benefits and Nutritional Facts of Avocados

The average avocado contains 300 calories and 30 grams of healthy polyunsaturated and monounsaturated fat.

Avocados have the highest protein content of any fruit.


Avocados contain more potassium than bananas.

One avocado contains 81 mcg of lutein. Lutein protects against macular degeneration and cataracts. source

Avocados have been shown to inhibit the growth of prostate cancer.

Avocados are high in oleic acid which has been shown to prevent breast cancer in numerous studies.

Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels.

Avocados are the best fruit source for vitamin E. source

Percent Daily Values (%DV) for one Avocado

Vit A - 6%

Vit C - 33%

Vit E - 21%

Vit K - 53%

Thiamin - 9%

Riboflavin - 15%

Niacin - 17%

Vit B6 - 26%

Folate - 41%

Protein - 8%

Dietary Fiber - 54%

Cholesterol - 0%

Sodium - 1%

Total Carbohydrate - 6%

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. source