Non ci sono solo noci, mandorle e nocciole, anche gli anacardi fanno parte della frutta secca, sono buonissimi e hanno ottime proprietà nutrizionali. Sono semi racchiusi in una noce dal guscio abbastanza legnoso, prodotta da una pianta tipica dell’Amazzonia. L’anacardio fornisce due frutti, una mela chiamata mela di acagiù e uno secco, che corrisponde alla nocciola o noce dell’anacardio. Noi, ovviamente, prendiamo in considerazione quest’ultimo, perché è molto diffuso anche in Italia e si consuma tostato come gli arachidi.
Questo frutto se consumato crudo è tossico, mentre tostato diventa una fonte incredibile di acidi grassi monoinsaturi, acido folico, vitamine B1, B2 e sali minerali (soprattutto magnesio, fosforo, calcio potassio, zinco e selenio). E non è tutto, proprio come le noci, favoriscono l’abbassamento del colesterolo e hanno un effetto anti-diabetico. Ha però un difetto, è molto calorico e quindi ha un alto potere ingrassante.
Valori nutrizionali per 100 grammi di prodotto
- Calorie 553
- Grassi g 43.85
- Carboidrati g 30.19
- Proteine g 18.22
- Fibre g 3.3
- Zuccheri g 5.91
- Acqua g 5.2
- Amido g 23.49
Minerali
- Calcio mg 37
- Sodio mg 12
- Fosforo mg 593
- Potassio mg 660
- Ferro mg 6.68
- Magnesio mg 292
- Zinco mg 5.78
- Rame mg 2.195
- Manganese mg 1.655
- Selenio mcg 19.9
Vitamine
- Retinolo (Vit. A) mcg 0
- Vitamina A, IU IU 0
- Vitamina A, RAE mcg_RAE 0
- Tiamina (Vit. B1) mg 0.423
- Riboflavina (Vit. B2) mg 0.058
- Niacina (Vit. B3) mg 1.062
- Acido Pantotenico (Vit. B5) mg 0.864
- Piridossina (Vit. B6) mg 0.417
- Acido folico (Vit. B9 o M o Folacina) mcg 0
- Folato alimentare mcg 25
- Folato, DFE mcg_DFE 25
- Folati, totali mcg 25
- Cobalamina (Vit. B12) mcg 0
- Acido ascorbico (Vit. C) mg 0.5
- Vitamina D (D2+D3) mcg 0
- Colecalcifenolo (Vit. D) IU 0
- Alpha-tocoferolo (Vit. E) mg 0.9
- Fillochinone (Vit. K) mcg 34.1
- Carotene, beta mcg 0
- Carotene, alfa mcg 0
- Criptoxantina, beta mcg 0
- Licopene mcg 0
- Luteina + zeaxantina mcg 22
- Tocoferolo beta mg 0.03
- Tocoferolo gamma mg 5.31
- Tocoferolo delta mg 0.36
Zuccheri
- Destrosio g 0.05
- Fruttosio g 0.05
- Galattosio g 0
- Lattosio g 0
- Maltosio g 0
- Saccarosio g 5.81
Lipidi
- Acidi grassi, monoinsaturi g 23.797
- Acidi grassi, polinsaturi g 7.845
- Acidi grassi, saturi g 7.783
- Colesterolo mg 0
Aminoacidi
- Acido aspartico g 1.795
- Acido glutammico g 4.506
- Alanina g 0.837
- Arginina g 2.123
- Cistina g 0.393
- Fenilalanina g 0.951
- Glicina g 0.937
- Isoleucina g 0.789
- Istidina g 0.456
- Leucina g 1.472
- Lisina g 0.928
- Metionina g 0.362
- Prolina g 0.812
- Serina g 1.079
- Tirosina g 0.508
- Treonina g 0.688
- Triptofano g 0.287
- Valina g 1.094
[Fonte]
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