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1. 캐슈넛 영양성분
원산지: 인도
수확 시기: 연중계속
평균 크기: 0.5~2cm
칼로리(100g): 550kcal
보관법: 밀폐용기나 진공포장한 상태로 냉장보관
손질법: 흐르는 물에 씻어 잘 건조해 활용 (특히 카레에 넣으면 좋다)
권장 섭취량: 하루 10~20알
구입 요령: 향이 진하며 부드러운 식감을 가진 것
주요 영양성분: 섬유질, 단백질, 비타민E 비타민K
궁합에 좋은 음식: 멸치, 닭고기 (혈중 콜레스테롤 수치를 낮추고 식감을 돋아 맛을 조화롭게 할 수 있다)
캐슈넛은 브라질에 서식하는 열대 나무이지만 현재는 전 세계의 다양한 따뜻한 기후에서 재배되는 캐슈 나무에서 얻은 바나나 모양의 씨앗입니다. 캐슈넛은 영양소와 유익한 식물 화합물이 풍부하여 많은 요리에 쉽게 추가할 수 있습니다. 대부분의 견과류와 마찬가지로 캐슈넛도 전반적인 건강을 개선하는 데 도움이 될 수 있습니다.
2. 캐슈넛 효능
1. 다이어트
캐슈넛은 생각보다 적은 칼로리를 가지고 있습니다. 풍부한 섬유질과 단백질 함량은 배고픔을 줄이고 포만감을 높이는 데 도움이 될 수 있습니다. 이러한 모든 요소가 과체중을 줄이는 데 도움이 될 수 있습니다.
2. 심장 건강
캐슈넛에는 올레산과 팔미톨레산을 포함한 심장 건강에 좋은 단일 불포화 지방이 포함되어 있습니다. 이는 건강에 해로운 LDL 콜레스테롤 수치를 낮추고 건강한 HDL 콜레스테롤 수치를 높이는 것과 관련된 필수 지방산입니다. 결과적으로 캐슈넛의 단일 불포화 지방 소비는 심혈관 질환의 위험 감소에 도움을 줍니다.
3. 뼈 건강
캐슈넛에 들어있는 비타민 K, 마그네슘, 구리 및 인은 모두 함께 작용하여 뼈를 만들고, 뼈 밀도를 유지하며, 전반적인 뼈 건강을 지원합니다. 구리는 뼈를 튼튼하게 유지하여 뼈가 부러 지거나 골다공증이 생기지 않도록 도와줍니다. 마그네슘은 뼈 건강에 필수적이며, 일부는 인과 함께 뼈 구조를 형성하기 위해 신체에서 사용됩니다. 그리고 비타민 K는 뼈 대사의 핵심 미네랄인 칼슘의 균형을 유지하는 데 도움이 됩니다.
4. 눈 건강
캐슈넛은 루테인과 제아잔틴을 함유하고 있어 유해한 자외선과 활성 산소 손상으로부터 눈을 보호합니다. 이러한 항산화 색소는 눈에서 자연적으로 발생하며 빛의 손상을 막아주는 중요한 방어 수단이며 노화 관련 황반 변성 및 백내장 발병 위험을 줄여줍니다.
5. 뇌 기능 향상
뇌를 기능하기 위해서는 건강한 지방산을 꾸준히 공급해야 합니다. 아연, 철, 구리 및 망간과 함께 캐슈넛에서 얻을 수 있는 좋은 지방은 인지 기능과 기분 조절을 돕고 ADHD, 우울증 및 불안과 같은 정신 장애를 완화할 수 있습니다.
3. 캐슈넛 부작용
- 아미노산 티라민에 민감한 사람에게 두통을 유발할 수 있습니다.
- 캐슈넛은 마그네슘의 함량이 높다 보니 과도 섭취 시 설사, 위장질환 등의 증 질환을 유발할 수 있습니다.
- 캐슈넛은 마그네슘 함량이 높아 신장질환을 앓고 있는 사람이 과다 섭취 시 호흡 이상과 근육 문제 등이 발생할 수 있습니다.
