Introduction
Nutrients dense and packed with Vitamins, Minerals, Healthy fats and anti-oxidants. Cashew nuts offers numerous Advantages when incorporated into a balanced diet. Consuming cashew nuts every day is very beneficial for your health. Cashew nuts have a mild nutty flavor and crunchy texture. Similar to Macadamia nuts they can be used in many dishes such as Salad and sauses or eaten on it’s own as a snacks. This nuts is also used in some sweet recipes such as cookies and cakes.Here we are going to discuss about What is the Health Benefits of Cashew Nuts.
They are one of the most popular nuts around and its hard to see why they’re so delicious and they can be used in so many different recipes. Cashews have a high content of monosatrated fats and anti-oxidants making them good for your heart health and brain function as well as providing other benefits for your overall health.
Cashew nuts are kidney-shaped seeds derived from the cashew tree. They are rich in nutrients and beneficial to the body, making an easy addition to many dishes. Like many nuts, eating cashew everyday has been linked to more health benefits like weight loss, improved blood sugar regulaion and a healthiew heart.
Cashews are particularly packed, with unsaturated fats, which are linked to a lower risk of premature aging. They contain low sugar and are an excellent fiber source, with protein amount, comparable to an equivalent quantity of cooked meat.Here we are going to discuss about What is the Health Benefits of Cashew Nuts.
What is the Health Benefits of Cashew Nuts? 17 Reason why you should add this nuts to your Diet-For Hair, Bones, Cancer and for overall health-2024
01) Improve Bone Health:
Cashews Improves bone health. Cashew are an excellent source of Phosphorus which is needed to build strong bones and teeth. A cup of cashews contain over 350 mg of Phosphorus which is almost half a daily recommended amount. This minerals is required for the development and maintenance of bone tisuue, as well as for the proper absorption of calcium. A phosphorus deficiency can lead to Osteoporosis or brittle bones.
Cashew are also a good soure of Copper which is essential nutrients for bone health. Copper is a co-factor for Enzymes involved in bone formation and Collagen production. Manganese and cashew also helps makes Collagen, the protein that makes up bone and connective tissues. Magnesium regulates calcium levels within the body and helps prevent Osteoporosis. Iron is another component of cashew that Transport oxygen from your lungs to your tissues throughout your body including your bones.
02) Imrpoves Heart Health:
The magnesium in Cashews helps relax blood vessels and prevent high blood pressure. Cashews also contain Tryptophan and Amino Acids that may reduce stress and improve sleep. One study found that eating cashew with a meal may improve heart health by lowering Cholesterol and Triglycerides. Cashews are known for their hgh oil content making them a good source of fat but the nuts.
Fat is mostly monosaturated which is considered good fat, because it lowers bad cholesterol levels which can lead to an improved heart health. A research which was published inthe European Joournal of clinical nutrition found that eating cashews can lower levels of Plasma Homocysteine by upto 18% Plasma Homocysteine is a markers for Cardiovascular diseases.
The study involved 100 participants who were given one of three different diets for two weeks, each of they would either eat a low fat, low carb or a high fat diet with moderate protein content. Each participants consumed about 650 calories per day in the form of cashew nuts or cashew butter.
The researchers found that Homocysteine levels were lower after consuming cashew nut butter compared with when the participants ate a low fat diet or a high fat diet. The effects were greatest when participants ate a low Carbohydrate diet.
03) Prevent the formation of Gallstones:
Cashews are high in copper which is important for the production of bile a fluid that breaks down fats copper deficiency can result in gallstone. So cashew can help prevent or reverse this problems. Cashew also contain Magnesium and Manganese which helps to keep the Cholesterol in your bile from Hardening into stones.
In one study 35 patient with Gallstone were given 10 gram of cashew nuts a day for 3 months, it resulted that 100% of them experienced complete stone clearance. The researchers concluded that cashew may be useful in preventing Gallstones formation, however if you have been diagnosed with Kidney Stones or Gallstones before, then you should speak to your doctor before consuming large amount of cashew.
04) Helps you to lose weight:
A handful of cashew a day may help you lose weight a one-quater of a cup serving of cashews provides 164 calories, 3grams of protein, 14 grams of fat and 9 grams of Carbohydrates most of which is fiber. The researchers from the university of Toronto found the recommendation for people to eat nuts regularly for optimal health.
The researchers said that previously it had been suggested that nuts may be beneficial for weight loss due to their high content of monosaturated and Polyunsaturated fats and fiber which are known to have favorable effects on body weight. The protein found in cashew helps keep you feeling full for longer.
So you eat less at meal throughout the day and have fewer cravings between meals cashew nuts also are a rich soure of fiber which helps promote healthy digestion by moving waste through your body more quickly.
05) Stroke Prevention:
Cashews are rich in Magnesium. About 100 grams of cashews contains 73% of the daily recommended value of magnesium. This compound in most notable for Hemorrhagic strokes, which result from a weakened vessels that spills blood into brain tissues upon repturing. The perfect ratio of monosaturated and Polyunsaturated fats in cashew also prevent stroke.
06) Easy to Add to Your diet:
You can snack on them right out of the bag to toss them into salads, soups and stir fries for extra crunch. If you want something sweet, try grinding up cashew with some Cocoa powder for homemade chocolate chip cookies or muffins. You can also use cashew in place of regular dairy products when cooking sauces or making dressing they’ll add thickness without adding much fat or calories to your recipes. Another way to incorporate cashew into your meal is by using them instead of meat in dishes where you’d usually use ground beef or chicken such as Tacos or wraps.
07) Beneficial for people with type 2 diabetes:
It is estimated that wore than 37 million people in the U.S have type 2 diabetes and this number is expected to rise dramatically over the next 20 years. The conditions involves high blood sugar levels which can damage many organs within the body it is caused by entire an inability to produced enough insulin or an inability to respond properly to it. Diabetes can lead to serious health problems including heart diseases and stroke.
It also increases the risk of developing Kidney diseases and Nerve damage in the feet. cashew nuts contain monosaturated fats and polyunsaturated for both of which are beneficial for controlling blood sugar levels.
They are also rich source of Magnesium, Manganese and copper, which are nutrients that can help protect against diabetes complication, they also contains the Amino acid Arginine which has been shown to improve blood flow to the male Genitalia area by increasing Nitric Oxide production in the blood vessels. This is important because men who have diabetic erectile dysfunction may be more likely to develop Cardiovascular diseases than men without it.
08) Reduced Cholesterol:
The American Journal of Clinical Nutrition published a study in many 2017 that showed that the cashew diet’s consumption resulted in a significantly more significant median change for Baseline in total Cholesterol . Furthermore, this study concluded that the daily consumption of cashew in typical American diet might be a simple stratergy to help regulate Cholesterol and LDL Cholesterol levels when substituted for a high-carbohydrate snack.
09) Contain Fiber:
Sugar-low and fiber high cashews are incredibly good for the Gastrointestinal tract. When these two properties combine, it also plays a role in blood sugar levels regulations. 18 cashews contains 0.9g of dietary fiber. You can make a super yummy snack by mxing cashew with dried fruit chocolate chips, and other nuts to create a trail mix.
10) Contains beneficial plant compounds:
Cashews are a rich source of plant compounds that may help reduce the risk of heart diseases and cancer. According to research by scientist in the united states and China. The study found that cashew conatins several beneficial plant compounds called Lignans that are thought to have anti-inflammatory properties.
The findings could have significant implication for people health because cashew are one of the most popular nuts in the U.S in 2016 American consumed more than 1.5 Billion pounds of cashew which also acount for nearly 40% of all Global nuts consumption. According to researchers cashew are a rich source of plant compound called Phytosterols which have been shown to lower LDL Cholesterol levels in humans.
They also contains resveratrol a powerful anti-oxidants found in red wine grapes and peanuts. Phytosterols are plant sterols that can play an important role in lowering blood cholesterol levels. While there are many types of Phytpsterols. The primary ones found in cashew nuts are Cytosterol composterol and stigma sterile.
11) Cashews are rich in nutrients:
Cashews are grown on large farms in tropical climates such as Brazil Vietnam and Nigeria. They are rich source of nutrients including Minerals, Vitamins and anti-oxidants. Cashews are a good source oF Iron, Calcium, Magnesium, Phosphorus and Zinc. The mineral content varies depending on the variety of cashew nuts you choose.
Raw cashew nuts contains 3 times more calcium than roasted cashews because roasting can remove some minerals from the nuts shell. Cashew are an excellent source of vitamin K and Folate which are two essential nutrients needed to keep your bone healthy, they also provide small amount of other B Vitamins such as Thiamin Riboflavin Niaccin and Panthenic Acid.
These are all essential for Metabolism and energy production. The anti-oxidants, Vitamin E and Selenium help protect your cells from damage by free radicals that can cause cell mutations or cancer over time. Selenium also plays a role in Immune functions. Thyroid Hormone production and DNA Synthesis one ounce of cashew provides about 6% of daily value for fiber. About 14% for protein and about 20% for calcium.
12) Lowers Blood Pressure Levels:
Cashews contains plenty of healthy unsaturated fats and minerals like L-arginine, Magnesium and Potassium. They can lower or regulate systolic and diastolic blood pressure levels by dilating your blood vessels. You can easily add them to your diet since, they can be eaten raw or roasted,making for an easy portable snack. When choosing cashew on your grocery trip , make sure, to pick the ‘unsalted’ kind whatever possible for better blood pressure controls.
13) Immunity Booster:
Cashews are a rich source of zinc, Iron and Vitamins. Zinc is a brilliant immunity booster that is crucial for primary cell function. The high levels of Iron content help your body make more red blood cells to improve immune health. Regular intake of Zinc and Iron compounds is sure to provide you with the necessary amount of nutrients that ultimately enhance your immunity. Better immunity can even contribute to your mental well-being.
14) Prevent Blood Diseases:
Regular cashew consumption also fends off blood diseases. The copper present works by eliminating free radicals from the body. If there is a copper deficiency, it leads to Iron deficiencies such as Anemia. Cashew butter is another delicious way to add these nuts into your diet. You can spread some onto your toast or stir it into yogurt, smoothies or oatmeal.
Cashews are highly packed with protein, fiber and healthy fats and includes numerous Vitamins, Minerals and beneficial nutrients. However , you should aim to pick the unsalted dry roasted or unroasted varieties whenever possible to gain maximum benefits. You can eat it raw and add them to smoothies, baked items or desserts. And if you have any nut allergies, you should avoid cashews as they contain potent allergies that can lead to reaction, including life threatening Anaphylactic shock.
15) Promotes Healthy Skin:
Many cultures use cashew nut oil in their day to day lives. This oils is rich in selenium, Zinc, Magnesium, Vitamin C, Phosphorus and Iron. Furthermore, it is also great source of protein, Phytochemicals and anti-oxidants. Together, these compounds help maintain collagen and elastin levels in the skin, these allowing it to study youthful for a long time.
The anti-oxidants, including Vitamin C, further and in retaining the supple elasticity of the skin and impart radiance to it. To make your dairy free sour cream or cream cheese, you can blend soaked cashew with apple cider vinegar or lemon juice. These can be used to season meals or make dairy free versions of your favorite desserts.
16) Boost Brain Function:
The brain is a highly active organ of our body that requires a steady supply of fatty acids through diet to stay active. Cashew are rich in brain-booosting nutrients, which may boost brain functions. It helps in keeping your memory sharp and retaining knowledge faster. For best result, eat overnight soaked cashew on an empty stomach.
17) Promote Healthy Hair:
Adding 18 cashew to your daily diet helps makes your hair shiny and healthy. The copper present aids in the production of Melanin, thus making hair darker, stronger and more gorgeous. It even prevent premature greying and improve scalp health to avoid the unnecessary hair shedding.
Also Read Our Related Articles:
01) 20 Scientifically Proven Flax Seeds Benefits -2024 Skin, Hair, Female And Male Health
02) 21 Powerpack Health Benefits Of Curry Leaves | What Exactly Happens To Your Body?
03) 15 Amazing And Powerful Health Benefits Of Cauliflower-2024
05) What Exactly Cabbage Does To Your Body? Here Are 18 Health Benefits Of Cabbage 2024
07) This Is What Meditation Does To Your Body And Mind? 25 Incredible Benefits Of Meditation- 2024
09) What Are The Benefits Of Eating Broccoli? Here Are Wonderful 16 Benefits Of Eating Broccoli-2024
10) 18 Benefits Of Eating Banana Everyday -What Exactly Happens To Your Body-2024
12) What Are The Health Benefits Of Tomato | 22 Incredible Health Benefits Of Tomato -2024
13) 16 Benefits Of Eating Pistachios On A Daily Basis-What Exactly Happen To Your Body-2024
14) Reason To Eat Sweet Potatoes Daily | 23 Best Health Benefits Of Sweet Potatoes
15) 14 Health Benefits Of Drinking Warm Water In The Morning
16) what are the health benefits of watermelon | Here are16 wonderful benefits of watermelon
17) what are the health benefits of eating radishes? Here are17 benefits of Radish
18) 19 Proven Health benefits of Pumpkin Seeds 2024
19) 17 Amazing Health benefits of turmeric milk-HALDI DOODH
21) 15 Amazing and Incredible Health Benefits of Cycling
22) 11 Unbelievable and amazing benefits of wheatgrass juice |for Thick hair, Glowing skin and more
23) 10 Proven Health Benefits of Eating Papaya 2024
24) 16 Incredible Health Benefits of Sesame Seeds -2024-Reason Why you should add this to your diet
25) 15 Most Incredible and Proven Health Benefits of Green Tea -2024
26) 21 Wonderful and Proven Health Benefits of Onion-2024 Hair, skin, bones, health etc
