Cashews are more than just a creamy and tasty snack. These kidney-shaped nuts are packed with minerals that provide a variety of health benefits. Cashews, whether roasted, raw, or mixed into creamy sauces, can benefit your general health. Let’s dive right into cashew benefits for health.
Let’s take a closer look at why cashews belong in your diet, their nutritional profile, and how they might benefit your health in unexpected ways.
Packed with nutrients
Cashews are an excellent source of important vitamins and minerals. A 28-gram portion (about a modest handful) contains:
- Healthy fats, generally unsaturated.
- Protein: around 5 grammes.
- Magnesium
- Copper
- Manganese
- Zinc
- Iron
- Phosphorus
These nutrients assist a variety of bodily activities, including bone health, immunological function, and energy production. Cashews also include antioxidants such as polyphenols and carotenoids, which assist to combat inflammation and oxidative stress.
Heart Health Hero
One of the most notable benefits of cashews is their effect on heart health. Cashews include monounsaturated and polyunsaturated fats, or “good” fats, which can help lower bad cholesterol (LDL) while increasing good cholesterol (HDL).
Several studies suggest that nut consumption, including cashews, is associated with a lower risk of cardiovascular disease. Their magnesium concentration also helps to regulate blood pressure and maintain a regular heartbeat.
Promotes healthy weight management
Cashews, despite their high calorie content, can be a beneficial food for weight management. Their healthy fat and protein content promotes satiety, allowing you to feel fuller for longer. This can result in fewer cravings and less overeating.
Interestingly, recent study reveals that the body does not absorb all of the fat in nuts like cashews, thus their true calorie impact may be slightly lower than previously thought.
Good for bone health
Cashews are high in magnesium, copper, and phosphorus, which are all necessary for strong, healthy bones. Magnesium contributes to bone density, copper promotes collagen formation, and phosphorus is an essential component of bone tissue.
Including cashews in your diet might be a delightful method to maintain skeletal strength, especially as you become older.
Enhances Brain Function
The brain thrives on good fats, which cashews contain in plenty. Cashews include omega-3 and omega-6 fatty acids, which support brain function and development. Furthermore, the antioxidants and minerals found in cashews, particularly copper and magnesium, aid with neurotransmitter activity and overall cognitive health.
Eating a handful of cashews on a regular basis may improve mood management, memory, and mental clarity.
Supports immune function
Cashews include zinc and iron, both of which are essential for maintaining a strong immune system. Zinc aids in the formation of immunological cells, whereas iron facilitates oxygen delivery throughout the body. Their antioxidant content also helps to protect the body from free radical damage and inflammation, keeping your immune system in good form.
May help manage blood sugar
Cashews have a low glycaemic index and are high in fibre, which slows the absorption of sugar into the blood. This makes them an excellent snack option for persons with type 2 diabetes or those who want to control their blood sugar levels. Magnesium also influences insulin control and glucose metabolism.
How to Include Cashews in Your Diet
There are a variety of ways to enjoy cashews:
- Eat them raw or roasted for a snack.
- They make a pleasant crunch in salads or stir-fries.
- To achieve a creamy texture, blend them into sauces, soups, or dips.
- Use cashew butter as a spread or in smoothies.
- Try cashew-based dairy replacements such as milk, cheese, and yoghurt.
- Cashews are flexible and delicious, whether eaten whole or added to dishes.
Frequently Asked Questions (FAQs)
Q: Are cashews good for skin and hair?
A: Yes, cashews contain copper, which plays a role in producing melanin and collagen. This can support healthy skin and hair.
Q: How many cashews should I eat in a day?
A: A small handful (about 18 cashews or 28 grams) per day is a healthy serving. Moderation is key, as they are calorie-dense.
Q: Are cashews safe for people with nut allergies?
A: Cashews are tree nuts, so individuals with nut allergies should avoid them unless cleared by a doctor. Always consult with an allergist if unsure.
Q: Do roasted cashews lose their nutrients?
A: Light roasting may reduce some antioxidant levels, but the overall nutritional profile remains strong. Dry-roasting is a better option than oil-roasting if you’re watching fat intake.
Q: Are raw cashews better than roasted?
A: Both raw and roasted cashews offer health benefits. Raw cashews retain slightly more nutrients, but some people find roasted ones easier to digest and tastier.
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