Not solely are cashews scrumptious, they’re additionally full of important vitamins that help your total well being. Listed below are 7 advantages of cashews and the way a lot cashews to eat in a day.
Everyone knows that dried fruits are a good way to enhance your well being. Filled with vitamins, they’re excellent for snacking on, including to meals, or consuming all through the day. From almonds to raisins, every has its personal advantages. However do you know that cashews are one of many healthiest dried fruits you’ll be able to eat? Not solely are these little buttery nuts scrumptious, however they’re additionally loaded with important nutritional vitamins like magnesium, copper, and fiber. Additionally it is wealthy in minerals. Including cashews to your each day eating regimen can help coronary heart well being, enhance digestion, and even give your pores and skin a wholesome glow. Whether or not eaten uncooked, roasted, or as cashew butter, cashews are a straightforward and scrumptious technique to nourish your physique. So, know all the advantages of cashew nuts.
Dietary worth of cashew nuts
Cashew nuts are extremely nutritious and comprise varied important minerals and nutritional vitamins. In response to the USDA, 100 grams of unroasted, unsalted cashews supplies:
- Energy: 553
- Protein: 18.2 grams
- Fats: 43.8 grams
- Carbohydrates: 30.2 grams
- Dietary fiber: 3.3 grams
- Calcium: 37mg
- Copper: 2.2mg
- Potassium: 660mg
- Magnesium: 292mg
- Manganese: 1.6mg
- Zinc: 5.78mg
- Phosphorus: 593mg
- Iron: 6.68mg
- Selenium: 19.9mg
These vitamins are important for a wide range of bodily features that contribute to total well being and well-being.
Advantages of cashew nuts
Cashew nuts are one of many healthiest dry fruits to eat. Know the 7 advantages of cashew nuts:
1. Lowers levels of cholesterol
Cashews are related to improved coronary heart well being. A research revealed within the Journal of Vitamin discovered that consuming cashew nuts could improve HDL (good) levels of cholesterol, decrease blood strain, and decrease LDL (dangerous) levels of cholesterol. The wholesome fat present in cashew nuts, together with monounsaturated and polyunsaturated fat, contribute to the advantages of those nuts by bettering their lipid profile. Nonetheless, more moderen research have proven combined outcomes. A scientific evaluation of 5 research revealed in Present Developments in Vitamin discovered that whereas cashews could assist decrease blood strain and triglyceride ranges, that they had no vital impact on complete ldl cholesterol or HDL/LDL ranges. I discovered it to be ineffective. Nonetheless, each research help the heart-healthy advantages of cashews.
2. Nuts designed for weight reduction
Regardless of their excessive calorie content material, cashews can help weight administration when eaten carefully. Wealthy in protein and wholesome fat, they improve satiety and scale back total starvation. Moreover, the fiber content material aids digestion and will increase satiety, additional supporting weight administration efforts.
3. Strengthen muscle mass and bones
Cashews are wealthy in magnesium, a mineral important for muscle and bone well being. Magnesium performs an necessary function in muscle contraction and leisure and can be important for bone density. Common consumption of cashew nuts helps preserve sturdy and wholesome muscle mass and bones, making them an incredible addition to any meal. These advantages of cashew nuts are particularly necessary for people who find themselves in danger for osteoporosis and muscle-related issues.
4. Prevention of diabetes
Cashews are a superb supply of dietary fiber, which helps regulate blood sugar ranges. Fiber slows the absorption of sugar into the bloodstream, stopping the speedy sugar surge that may result in kind 2 diabetes. A research revealed within the Journal of Chiropractic Medication discovered that commonly consuming cashew nuts could scale back the chance of growing kind 2 diabetes. The mix of fiber, wholesome fat, and antioxidants present in cashews work collectively to stabilize blood sugar ranges, making them an incredible possibility for these trying to stop or handle diabetes. These advantages of cashew nuts can assist enhance your total metabolic well being.
5. Promotes wholesome pores and skin.
Cashews are wealthy in antioxidants, nutritional vitamins, and minerals resembling vitamin E, which shield your pores and skin from oxidative injury attributable to free radicals. Vitamin E will increase pores and skin elasticity and helps stop untimely ageing, whereas different vitamins present in cashews, resembling zinc, contribute to wound therapeutic and pores and skin regeneration. By together with cashew nuts in your eating regimen, you’ll be able to help wholesome and glowing pores and skin from inside. All these advantages of cashew nuts assist preserve youthful and wholesome pores and skin.
6. Good for wholesome imaginative and prescient
Probably the most necessary advantages of cashew nuts is wholesome imaginative and prescient. Cashews are a superb supply of lutein and zeaxanthin, two antioxidants which might be particularly helpful for eye well being. These compounds assist shield the retina from oxidative stress and blue mild injury, and should scale back the chance of age-related macular degeneration and cataracts. Including cashews to your eating regimen is without doubt one of the finest dried fruits to help long-term eye well being and preserve good imaginative and prescient as you age.
7. Enhance your intestine well being
One other good thing about cashew nuts contains bettering digestive well being. The fiber content material in cashews performs an necessary function in selling wholesome digestion. Fiber helps common bowel actions and prevents constipation whereas selling helpful intestine micro organism. A wholesome intestine microbiome is crucial to your total well being, as it may well influence immune perform, temper, and even weight administration.
Do cashew nuts have any uncomfortable side effects?
Though cashew nuts have many well being advantages, it is very important concentrate on potential uncomfortable side effects. Roasted and salted cashews typically have added oil and salt, which may contribute to extra sodium and unhealthy fat in your eating regimen. To keep away from this, use unsalted dry-roasted or uncooked (unroasted) varieties. Should you like roasted cashews, think about roasting them at house with out additional oil for a more healthy possibility.
Moreover, cashews are labeled as tree nuts, so people who find themselves allergic to different nuts resembling almonds, Brazil nuts, pecans, pistachios, walnuts, and hazelnuts might also be allergic to cashews. Some individuals could have a light response, whereas others could have a extra extreme response, so individuals with nut allergic reactions ought to be cautious.
Dried fruits within the winter eating regimen: know the way a lot is an excessive amount of
The way to eat cashew nuts?
- As a snack: Cashew nuts are a handy snack that may be loved uncooked or roasted. It is simple so as to add to your meals and will be eaten alone or mixed with different wholesome snacks.
- For cooking: Entire or floor cashews can be utilized in a wide range of recipes. Add crunch and taste to dishes like scrambled tofu, stir-fries, soups, salads, and stews.
- Cashew butter: That is one other nice technique to take pleasure in cashews. Unfold it on toast, combine it with yogurt or oatmeal, or combine it with oats and dried fruit to make power balls.
It’s also possible to take pleasure in roasted cashews, however bear in mind that they might comprise added oil and salt.
