Cashews are usually not solely scrumptious but in addition filled with important vitamins that assist 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 possibly can eat? These small, buttery nuts are usually not solely scrumptious but in addition loaded with important nutritional vitamins and minerals like magnesium, copper, and fibre. Including cashews to your every day weight-reduction plan can assist 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 attractive option 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 response to 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 features that contribute to general well being and well-being.
Cashew advantages
Cashews are one of the vital wholesome dry fruits that you need to devour. Know 7 cashew advantages:
1. Reduces levels of cholesterol
Cashews have been linked to improved coronary heart well being. A research revealed within the Journal of Diet discovered that cashew nut consumption may 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 assessment of 5 research revealed in Present Developments in Diet discovered that whereas cashews would possibly assist decrease blood stress and triglyceride ranges, there was no important impact on complete ldl cholesterol or HDL/LDL ranges. Nonetheless, each research assist that cashews are good for coronary heart well being.
2. Weight reduction-friendly nut
Regardless of being calorie-dense, cashews can assist weight administration when eaten sparsely. They’re excessive in protein and wholesome fat, which assist enhance satiety and scale back general starvation. Moreover, their fibre content material aids digestion and enhances emotions of fullness, additional supporting weight administration efforts.
3. Strengthens muscle tissues 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 rest of muscle tissues and can also be important for bone mineral density. Consuming cashews recurrently can contribute to sustaining robust, wholesome muscle tissues and bones, making them a superb addition to any weight-reduction plan. These cashew advantages are significantly essential for these prone to osteoporosis or muscle-related points.
4. Prevents diabetes
Cashews are a very good supply of fibre, which might help regulate blood sugar ranges. Fibre slows the absorption of sugar into the bloodstream, stopping fast spikes that may result in sort 2 diabetes. A research revealed within the Journal of Chiropractic Drugs discovered that consuming cashews recurrently would possibly assist scale back the chance of creating sort 2 diabetes. The mixture of fibre, wholesome fat, and antioxidants in cashews works collectively to stabilise blood sugar, making it a terrific choice for these trying to forestall or handle diabetes. These cashew advantages might help 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 might help shield your pores and skin from oxidative harm 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 weight-reduction plan, you possibly can assist 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 essential cashew advantages is a wholesome imaginative and prescient. Cashews are a superb supply of lutein and zeaxanthin, two antioxidants which might be significantly helpful for eye well being. These compounds assist shield the retina from oxidative stress and blue mild harm, doubtlessly lowering the chance of age-related macular degeneration and cataracts. Including cashews to your weight-reduction plan can assist long-term eye well being, making them the most effective 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 position in selling wholesome digestion. Fibre helps common bowel actions and might forestall constipation whereas additionally selling helpful intestine micro organism. A wholesome intestine microbiome is crucial for general well being, as it could affect immune perform, temper, and even weight administration.
Are there any negative effects of cashews?
Whereas cashews provide many well being advantages, you will need to be conscious of potential negative effects. Roasted or salted cashews usually comprise added oils and salt, which may contribute to extra sodium or unhealthy fat in your weight-reduction plan. To keep away from this, use unsalted dry-roasted or uncooked (unroasted) varieties. If you happen to get pleasure from roasted cashews, take into account roasting them at house with out further 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 additionally be allergic to cashews. For some, reactions could also be delicate, whereas for others, they could possibly be extra extreme, so warning is suggested for these with nut allergy symptoms.
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Methods 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 weight-reduction plan and could be eaten on their very own or paired with different wholesome snacks.
- In dishes: Complete 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 option 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 might comprise added oils or salt.
