Cashews are not only a popular snack but also a source of various nutrients, including lutein and zeaxanthin—antioxidants known for supporting eye health.
Lutein and Zeaxanthin Content in Cashews
The amount of lutein and zeaxanthin in cashews can vary based on factors such as preparation methods and serving sizes. Here are some examples:
- Raw Cashews: Approximately 6.24 micrograms (mcg) of lutein and zeaxanthin per ounce.
- Dry Roasted Cashews (Unsalted): About 6.52 mcg per ounce.
- Per 100 Grams: Cashews contain around 22 mcg of lutein and zeaxanthin.
Health Benefits
Lutein and zeaxanthin are carotenoids that accumulate in the retina, particularly in the macula, where they help protect the eyes from harmful blue light and oxidative stress. Regular consumption of these antioxidants is associated with a reduced risk of age-related macular degeneration and cataracts.
Incorporating Cashews into Your Diet
While cashews provide lutein and zeaxanthin, they contain lower amounts compared to other sources like leafy greens (e.g., spinach and kale) and certain nuts such as pistachios. Therefore, it's beneficial to include a variety of lutein-rich foods in your diet to meet the recommended intake for optimal eye health.
Conclusion
Cashews do contain lutein and zeaxanthin, contributing to their nutritional value. Including cashews as part of a balanced diet can help you obtain these important antioxidants, along with other essential nutrients that support overall health.
Source:
University Rochester Medical Center
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