Cashews, with their creamy texture and rich taste, have become a staple in many diets around the world. Not only are they a delight to the taste buds, but Cashew benefits your overall health and you must include them in your nutritional arsenal.
Cashews are seeds of cashew apples, which are indigenous to Central and South America and some Caribbean islands. When fresh, the poisonous oil in the cashew shell can produce skin blisters that resemble poison ivy. The shells are heated and then removed to reveal the nut inside. This helps to explain why cashews are so expensive and why they are rarely sold in their shells.
Now let’s discuss the nutritional value of Cashew Nuts.
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Nutritional Value Of Cashew Nuts
Are you curious as to whether cashews are healthy for you? Let’s look at the nutritional content of cashews. Healthy fats including monounsaturated and polyunsaturated fats are prevalent in cashews. They also contain a lot of protein. This is one of the main explanations for why vegans and vegetarians love them so much. They are also a good source of minerals and vitamins, including zinc, magnesium, manganese, phosphorus, and vitamin B6.
30grams serving of cashew nuts comprises of-
- Calorie – 165
- Protein: 5 g
- Fats – 11 g
- Carbohydrate – 10 g
- Fibre – 1 g
- Sugar – 2 g
8 Cashew Benefits for Overall Health
Here are some important Cashew Benefits and why they should be part of your diet.
Heart Health
The heart-healthy monounsaturated and polyunsaturated fats included in cashew nuts can help lower triglyceride and cholesterol levels, which lowers the risk of heart diseases. Additionally, they are high in potassium, magnesium, and antioxidants, all of which support heart health. If you include soaked cashews (kaju) in your diet, it will help protect your heart. You might find roasted cashews to be a delightful and healthful snack.
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Promote Healthy Skin
Did you know that eating cashew benefits your skin? Because cashew nuts are high in copper, they may assist in the creation of collagen, which is necessary for the firmness and suppleness of skin. Cashews benefits as a great source of Vitamin E and Selenium, which are powerful antioxidants that shield the skin from free radical damage and prevent premature ageing. For good skin, include a reasonable amount of roasted cashews in your diet.
Prevents Blood Disease
Regular and moderate cashew consumption may help prevent blood disorders. Copper is found abundant in cashew nuts, and is essential for the body’s removal of free radicals. Anaemia and other iron deficits can result from a deficiency of copper. Therefore, we should consume the required amount of Copper in our diet and for this Cashew nuts are a fantastic source.
Improving Brain Function
Cashew benefits in enhancing cognitive performance. The term “chemobrain” refers to the harmful consequences of chemotherapy-induced brain damage. The brain deterioration brought on by chemotherapy cannot be treated with medication. Research has demonstrated the positive impact of cashew nuts on neurochemicals related to brain activity.
Enhances Bone Health
Cashews are a snack that strengthens your bones in addition to satisfying your hunger. Nuts like cashews are a gift from nature for your skeleton. Consider cashews as the body’s natural source of calcium. They have important minerals including phosphorus, copper, and magnesium that are necessary for strong bones and teeth. You’re providing your bones with the support they require to remain robust and resilient by eating cashews.
Not only are cashews a delicious snack, but you’re also investing in your long-term bone health with each crunchy bite. Thus, allow your snacking habit to be a tasty method of internal bone health!
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Antioxidant Properties
Cashews contain a host of Vitamins including E, K, and B6, along with minerals like copper, zinc, and selenium, all of which function as antioxidants to protect the body from disease and cell damage.
Protects Your Eyes
Because of the high levels of pollution in urban areas, many factors affect our eyes. ZeaXanthin, a potent antioxidant pigment, is found in cashews. Our retina can easily and simply absorb this pigment. The damaging UV rays are subsequently blocked by the protective layer that this creates over our retina. It has also been seen that tiny doses of ZeaXanthin can preserve eye health by preventing age-related macular degeneration in the elderly.
Improve Digestion
Cashew nuts’ high fibre content promotes regular bowel motions and less constipation, which both aid in better digestion. Cashews include prebiotics, a type of fibre that supports the growth of healthy gut flora. However, since too much fibre can cause discomfort in the digestive system, cashew nuts should only be eaten in moderation.
Potential Side Effects of Eating Cashews
For people with allergies, the primary danger of cashew nuts is experiencing an allergic reaction. Reaction symptoms might range from minor for some people to quite serious for others. Anaphylaxis is a serious allergic reaction that requires immediate medical attention.
Cashews that are raw and uncooked can also irritate the skin. They have a substance called urushiol, which is also present in mango stones and poison ivy. For certain persons, coming into contact with urushiol might result in contact dermatitis, a skin reaction. But for majority of people who consume cashews that they buy in supermarkets are either roasted or steamed and these are safe to consume.
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Best Way To Consume Cashews
Here is how you can include the vitamin-rich cashews in your diet:
- Enhance your milkshake or smoothie experience by adding a handful of cashews for a creamy texture that is difficult to resist.
- Make your chutneys creamier, silkier, and irresistibly scrumptious by blending in a few cashews.
- For soups which might be richer and thicker, substituting corn flour with a touch of powdered cashew can make all the difference.
- Transform your gravies into easy, creamy delights by integrating ground cashews into the base, making it one of the pleasant ways to incorporate cashews into your diet.
Conclusion: Cashew Benefits
In conclusion, the nutrient-rich values of cashew nuts contribute to their many health advantages. As they boost feelings of fullness and reduce hunger, cashew benefits people who are starting their weight loss journey. With advantages like improved cognitive health and heart wellness while being a rich source of heart-healthy fats, fibre, and protein. Cashews additionally include vitamins and minerals which might be vital for strong bones and the immune system. Eating cashews can lead to overall upgrades in fitness and well-being.
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Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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