Cashews aren’t solely scrumptious but in addition full of important vitamins that help general well being. Listed here are 7 cashew advantages and what number of cashews to eat per day.
Everyone knows dry fruits are an effective way to spice up your well being. Full of vitamins, they’re excellent for snacks, including to meals, or simply munching on all through the day. From almonds to raisins, each has its distinctive advantages. However do you know that cashews are one of many healthiest dry fruits you may eat? These small, buttery nuts aren’t solely scrumptious but in addition loaded with important nutritional vitamins and minerals like magnesium, copper, and fibre. Including cashews to your every day food 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 simple and attractive approach to nourish your physique. So, know all cashew advantages.
Dietary values of cashews
Cashews are nutrient-dense, providing a wide range of important minerals and nutritional vitamins. In keeping with the US Division of Agriculture, 100 grams of unroasted, unsalted cashews present:
- Energy: 553
- Protein: 18.2 grams
- Fats: 43.8 grams
- Carbs: 30.2 grams
- Fiber: 3.3 grams
- Calcium: 37 mg
- Copper: 2.2 mg
- Potassium: 660 mg
- Magnesium: 292 mg
- Manganese: 1.6 mg
- Zinc: 5.78 mg
- Phosphorus: 593 mg
- Iron: 6.68 mg
- Selenium: 19.9 mg
These vitamins are important for numerous bodily capabilities that contribute to general well being and well-being.
Cashew advantages
Cashews are probably the most wholesome dry fruits that it’s best to devour. Know 7 cashew advantages:
1. Reduces levels of cholesterol
Cashews have been linked to improved coronary heart well being. A research printed within the Journal of Diet discovered that cashew nut consumption might result in greater ranges of HDL (good) ldl cholesterol, decrease blood strain, and decreased ranges of LDL (dangerous) ldl cholesterol. The wholesome fat in cashews, together with monounsaturated and polyunsaturated fat, contribute to those cashew advantages by enhancing lipid profiles. Nevertheless, newer research present blended outcomes. A scientific evaluation of 5 research printed in Present Developments in Diet discovered that whereas cashews may assist decrease blood strain and triglyceride ranges, there was no vital impact on whole ldl cholesterol or HDL/LDL ranges. Nevertheless, each research help that cashews are good for coronary heart well being.
2. Weight reduction-friendly nut
Regardless of being calorie-dense, cashews can help weight administration when eaten sparsely. They’re excessive in protein and wholesome fat, which assist improve satiety and cut back general starvation. Moreover, their fibre content material aids digestion and enhances emotions of fullness, additional supporting weight administration efforts.
3. Strengthens muscle tissue and bones
Cashews are wealthy in magnesium, a mineral that’s essential for muscle and bone well being. Magnesium performs a key function within the contraction and rest of muscle tissue and can be important for bone mineral density. Consuming cashews repeatedly can contribute to sustaining robust, wholesome muscle tissue and bones, making them a superb addition to any food regimen. These cashew advantages are significantly necessary for these vulnerable to osteoporosis or muscle-related points.
4. Prevents diabetes
Cashews are a great supply of fibre, which can assist regulate blood sugar ranges. Fibre slows the absorption of sugar into the bloodstream, stopping fast spikes that may result in kind 2 diabetes. A research printed within the Journal of Chiropractic Drugs discovered that consuming cashews repeatedly may assist cut back the danger of growing kind 2 diabetes. The mix of fibre, wholesome fat, and antioxidants in cashews works collectively to stabilise blood sugar, making it an ideal choice for these seeking to stop or handle diabetes. These cashew advantages can assist enhance your general metabolic well being.
5. Promotes wholesome pores and skin
Cashews are loaded with antioxidants, nutritional vitamins, and minerals like vitamin E, which can assist shield your pores and skin from oxidative injury attributable to free radicals. Vitamin E helps enhance pores and skin elasticity and stop untimely ageing, whereas different vitamins in cashews, reminiscent of zinc, contribute to wound therapeutic and pores and skin regeneration. By incorporating cashews into your food regimen, you may help wholesome, glowing pores and skin from the within out. All these cashew advantages can assist you keep youthful and wholesome pores and skin.
6. Good for wholesome imaginative and prescient
Some of the necessary cashew advantages is a wholesome imaginative and prescient. Cashews are a superb supply of lutein and zeaxanthin, two antioxidants which might be significantly useful for eye well being. These compounds assist shield the retina from oxidative stress and blue mild injury, doubtlessly decreasing the danger of age-related macular degeneration and cataracts. Including cashews to your food regimen can help long-term eye well being, making them probably the greatest dry fruits for sustaining good imaginative and prescient as you age.
7. Improves intestine well being
One other cashew advantages contains enhancing digestive well being. The fibre content material in cashews performs a crucial function in selling wholesome digestion. Fibre helps common bowel actions and might stop constipation whereas additionally selling useful intestine micro organism. A wholesome intestine microbiome is important for general well being, as it might probably affect immune perform, temper, and even weight administration.
Are there any unintended effects of cashews?
Whereas cashews provide many well being advantages, it is very important be aware of potential unintended effects. Roasted or salted cashews typically include added oils and salt, which might contribute to extra sodium or unhealthy fat in your food regimen. To keep away from this, use unsalted dry-roasted or uncooked (unroasted) varieties. For those who get pleasure from roasted cashews, contemplate roasting them at dwelling with out additional oils for a more healthy choice.
Furthermore, cashews are labeled as tree nuts, so people with allergy symptoms to different tree nuts, reminiscent of almonds, Brazil nuts, pecans, pistachios, walnuts, or hazelnuts, may be allergic to cashews. For some, reactions could also be gentle, whereas for others, they could possibly be extra extreme, so warning is suggested for these with nut allergy symptoms.
Dry fruits in winter food regimen: Know the way a lot is an excessive amount of
Find out how to eat cashews?
- As a snack: Cashews are a handy snack that may be loved uncooked or roasted. They’re simple so as to add to your food regimen and might be eaten on their very own or paired with different wholesome snacks.
- In dishes: Entire or floor cashews can be utilized in numerous recipes. Incorporate them into dishes like scrambled tofu, stir-fries, soups, salads, and stews for added crunch and taste.
- Cashew butter: It’s one other nice approach to get pleasure from cashews. Unfold it on toast, stir it into yogurt or oatmeal, or mix it with oats and dried fruit to make power balls.
Whereas you may additionally get pleasure from roasted cashews, simply be cautious as they might include added oils or salt.
