Now time, Cashews or Kaju is a popular ingredient for almost all spicy dishes. The benefits of cashew nuts are really amazing and you have to know all of them.
And we always use it as a base for many dishes. Recently it is using to make dairy products, like milk & cream. So today we’re going to know about some health benefits of cashew nuts.
Cashew nuts look like kidney-shaped seeds sourced from cashew trees (Anacardium occidentale). Its tree looks like an apple tree, and the cashew is attached to the base of the cashew fruit.
We know cashew as a nut, but It’s actually not a nut, it’s a seed. It has a rich flavor like almond, that’s why we use it as a dry fruit or make the base of any dish.
You can eat cashew nuts raw and roasted both ways.
Amazing Health benefits of cashew nuts
The Nutritional Profile of cashew nuts
Cashew nuts are full of lots of nutrients. Apart from other nuts, its Nutrient is the best. But you can’t take it daily due to the high-calorie content.
So there is a big NO for those people, who are diet conscious. Apart from calories topic, cashew nuts are rich in-
- Protein & Crabs
- Essential Fatty Acid
- Antioxidant
- Fiber
- Vitamin E, vitamin K & vitamin B6
- Copper
- Magnesium
- Manganese
- Zinc
- Phosphorus
- Iron
- Selenium
- Thiamine
For those, the content benefits of cashew nuts are amazing.
Nutrients per Serving of cashew nut
A one-ounce(28g) serving of cashews contains:
- Carbohydrates: 9 grams
- Protein: Less than 1 gram
- Fat: 14 grams
- Fiber: Less than 1 gram
- Sugar: 1 gram
- Total Calories 165
Cashew is high in nutrition and rich in vitamins, protein, and many minerals. That’s why it’s obviously put an impact on our health, let’s know some impactful health benefits of cashew seeds.
1. May help you to lose weight.
In the fat loss program, we always keep the balance between fat, protein, and carbohydrate, it’s the main key to losing weight and making yourself healthy.
Health research is starting to link a nut-rich diet with a fat-loss diet, to more weight loss. So you can take it as a snack or between two main meals.
2. Heart disease prevention.
Due to high magnesium content and lower rates of LDL cholesterol, cashew may help to prevent heart disease.
If you properly intake magnesium, it reduces the risk of ischemic heart disease.
3. Beneficial for type 2 diabetes.
Compared to other snacks, cashews are very low in carbohydrates. Taking cashew daily is beneficial for a type 2 diabetes person.
This is because of the fiber content, present in cashew, which helps to prevent blood sugar spikes and offers protection against type 2 diabetes.
Substituting foods higher in carbohydrates and sugar with cashew is more likely to help reduce sugar levels.
4. Stroke prevention is the fourth benefit of cashew nuts.
The magnesium content present in cashew likely help to reduce the risk of stroke.
This is more noticeable in hemorrhagic stroke, which results from a weekend vessel, blood gets out from it. After blood is formed, clots into brain tissue upon rupturing.
5. Help to reduce blood sugar.
Cashew nuts are highly rich in unsaturated fat and minerals like potassium, magnesium, and L-arginine. It helps to reduce blood pressure by dilating your vessels. it’s the most important health benefit of cashew nuts.
6. May boost your immune system.
Cashew nuts are rich in zinc, copper, and vitamins that keep you healthy. Due to the presence of copper, cashew eliminates free radicals from our body.
It also prevents lead anemia, Hence our diet should contain cashew nuts. Zinc is an important immune booster that plays a vital role in basic cell processes.
Regular intake of cashew may provide you with the required amount of zinc and vitamin that surely enhance your immunity.
7. Strengthen your Skeletal system.
For a healthy bone, we need especially need calcium and many other minerals, all of them present in cashew nuts. Cashew nuts are rich in calcium, copper, and much more minerals, which help to strengthen your bones and keep them healthy.
Especially, Copper synthesizes collagen and keeps your joints flexible.
8. Help to control body weight.
Cashew is rich in Calories, protein, and fibers that feel you fuller for a longer time and reduce your craving. So You can take Cashew as a snack between two meals.
But nuts are always high in calories, so the best recommendation is that consume them in moderation.
9. Help to Boost Brain Function.
The brain is the most active organ in our body, and to keep your brain active requires a steady supply of fatty acids through diet.
Cashew nuts contain brain booster minerals and many vitamins which help to keep your brain active and sharp. To improve brain function, the best recommendation will be to take overnight-soaked Cashews.
10. Good for eye health.
Cashews contain lutein and zeaxanthin (antioxidants) that reduce the reaction of UV rays. Also, cashews are rich in omega-3 fatty acids and vitamin E, which boost your eye health .
They help to protect the eye cells from free radicals that could affect the eye’s tissue. Promoting eye health is another benefit of cashew nuts.
11. May increase fertility.
Cashews are highly rich in zinc which is essential for a robust body as well as to boost fertility in both males and women.
I’m male fertility study shows that even a short-term zinc deficiency can affect testosterone levels and also decrease sperm volume.
12. Beneficial for hair.
The presence of copper in cashew helps produce hair pigment(melanin) which enhance hair color and strength.
The essential fatty acid present in Cashew nuts also keeps your hair healthy and shiny.
How to Prepare cashew nuts | Health Benefits of Cashew Nuts
- Cashew nuts are easily available at all grocery stores and many specialty food shops.
- You can take cashew nuts as a snack instead of unhealthy snacks like lays etc.
- You can take it raw, roasted, or overnight soaked, which you prefer.
Here are some convenient ways to include cashew nuts in your main meals and snacks.
- Combine cashew nuts with other nuts, chocolate chips, and dried fruit to create a trail mix.
- Mix Cashews with tomatoes, a hint of olive oil, and romaine lettuce to make a satisfying and healthy salad.
- Combine Cashews with maple syrup, coconut, and rolled oats. Mix these ingredients before baking from granola.
- Take a mixture of yogurt, granola, fruits, and cashew in a tasty parfait.
- Prepare with rice, soya chunks, chicken, and red pepper flakes in a slow cooker.
- You can take it with your oats meal, combining cashew, oats, cherry, and honey.
- Make a Base for any special meal as your preference.
- You can take Cashews in form of milk or butter.
Read More:- 6 Amazing benefits of Apple | Must Read
Frequently asked question
What cashew does do to the body?
Cashew seeds are high in fiber, healthy fat, and plant protein and low in sugar. They are also a good source of magnesium, potassium, copper, and many other minerals. It helps to improve our bone, brain health, and immunity.
How poisonous is cashew?
Raw Cashews contain a natural toxin called urushiol. If you take it raw, you may have some symptoms like itching, inflamed skin, vomiting, etc.
How many cashews can I eat a day?
Try to consume no over one ounce (28.35 grams) of medium cashew each day to reap health advantages. One serving of cashews contains eighteen daft. A way to stay your intake in restraint is to pack them in tiny, single-serving containers or luggage.
What are the disadvantages of cashew nuts?
Cashew loco can also cause bloating, constipation, weight gain, and joint swelling in some individuals. However, these facet effects are rare. Once applied to the skin: there’s not enough reliable info to understand if cashew is safe. If the raw cashew is taken, it would cause skin irritation, redness, and blisters.
What is the best time to eat cashew nuts?
If you want to get the maximum benefit from cashew, then it’s advised to consume them in the morning. Consuming cashew along with breakfast can help you ward off fatigue and smoothly regulate blood pressure in your body.
Is it OK to eat cashews every day?
Yes, in moderation. While cashew nuts are lower in fiber and higher in carbs than most nuts, they’re still a protein-packed snack loaded with healthy fats and antioxidants.
Is it OK to eat cashews before bed?
Cashews are often considered to be good food for sleep. Though the exact amounts can vary, nuts contain melatonin as well as essential minerals like magnesium and zinc that are essential to a range of bodily processes.
Just 1 Teaspoon Daily To Cure Your all Skin Problems
