Cashews are usually not solely scrumptious but additionally filled with important vitamins that help total well being. Listed here are 7 cashew advantages and what number of cashews to eat per day.
Everyone knows dry fruits are a good way to spice up your well being. Filled with vitamins, they’re excellent for snacks, including to meals, or simply munching on all through the day. From almonds to raisins, every one has its distinctive advantages. However do you know that cashews are one of many healthiest dry fruits you’ll be able to eat? These small, buttery nuts are usually not solely scrumptious but additionally loaded with important nutritional vitamins and minerals like magnesium, copper, and fibre. Including cashews to your each day food plan 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 method 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 accordance 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 varied bodily capabilities that contribute to total well being and well-being.
Cashew advantages
Cashews are one of the vital wholesome dry fruits that you must eat. 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 stress, and decreased ranges of LDL (unhealthy) ldl cholesterol. The wholesome fat in cashews, together with monounsaturated and polyunsaturated fat, contribute to those cashew advantages by enhancing lipid profiles. Nonetheless, more moderen research present combined outcomes. A scientific overview of 5 research printed in Present Developments in Diet discovered that whereas cashews would possibly assist decrease blood stress and triglyceride ranges, there was no vital impact on whole ldl cholesterol or HDL/LDL ranges. Nonetheless, 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 moderately. They’re excessive in protein and wholesome fat, which assist improve satiety and cut back total 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 position within the contraction and leisure of muscle tissue and can be very important for bone mineral density. Consuming cashews usually can contribute to sustaining sturdy, wholesome muscle tissue and bones, making them a wonderful addition to any food plan. These cashew advantages are significantly necessary for these vulnerable to osteoporosis or muscle-related points.
4. Prevents diabetes
Cashews are an excellent supply of fibre, which might help regulate blood sugar ranges. Fibre slows the absorption of sugar into the bloodstream, stopping speedy spikes that may result in kind 2 diabetes. A research printed within the Journal of Chiropractic Medication discovered that consuming cashews usually would possibly assist cut back the danger of creating kind 2 diabetes. The mix of fibre, wholesome fat, and antioxidants in cashews works collectively to stabilise blood sugar, making it a fantastic choice for these seeking to forestall or handle diabetes. These cashew advantages might help enhance your total metabolic well being.
5. Promotes wholesome pores and skin
Cashews are loaded with antioxidants, nutritional vitamins, and minerals like vitamin E, which might help defend your pores and skin from oxidative injury brought on by free radicals. Vitamin E helps enhance pores and skin elasticity and forestall untimely ageing, whereas different vitamins in cashews, akin to zinc, contribute to wound therapeutic and pores and skin regeneration. By incorporating cashews into your food plan, you’ll be able to help wholesome, glowing pores and skin from the within out. All these cashew advantages might help you keep youthful and wholesome pores and skin.
6. Good for wholesome imaginative and prescient
Probably the most necessary cashew advantages is a wholesome imaginative and prescient. Cashews are a wonderful supply of lutein and zeaxanthin, two antioxidants which can be significantly useful for eye well being. These compounds assist defend the retina from oxidative stress and blue mild injury, doubtlessly lowering the danger of age-related macular degeneration and cataracts. Including cashews to your food plan can help long-term eye well being, making them top-of-the-line dry fruits for sustaining good imaginative and prescient as you age.
7. Improves intestine well being
One other cashew advantages consists of enhancing digestive well being. The fibre content material in cashews performs a important position in selling wholesome digestion. Fibre helps common bowel actions and might forestall constipation whereas additionally selling useful intestine micro organism. A wholesome intestine microbiome is important for total well being, as it will probably affect immune perform, temper, and even weight administration.
Are there any unwanted effects of cashews?
Whereas cashews provide many well being advantages, you will need to be aware of potential unwanted effects. Roasted or salted cashews usually include added oils and salt, which may contribute to extra sodium or unhealthy fat in your food plan. 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 residence with out additional oils for a more healthy choice.
Furthermore, cashews are labeled as tree nuts, so people with allergic reactions to different tree nuts, akin to almonds, Brazil nuts, pecans, pistachios, walnuts, or hazelnuts, might also 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 allergic reactions.
Dry fruits in winter food plan: Understand how a lot is an excessive amount of
The right way to eat cashews?
- As a snack: Cashews are a handy snack that may be loved uncooked or roasted. They’re straightforward so as to add to your food plan and might be eaten on their very own or paired with different wholesome snacks.
- In dishes: Entire or floor cashews can be utilized in varied 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 method 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 vitality balls.
Whereas you may additionally get pleasure from roasted cashews, simply be cautious as they could include added oils or salt.