Cashews will not be solely scrumptious but in addition full of 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. Full of vitamins, they’re good 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 will not be solely scrumptious but in addition loaded with important nutritional vitamins and minerals like magnesium, copper, and fibre. Including cashews to your day by 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 engaging approach to nourish your physique. So, know all cashew advantages.
Dietary values of cashews
Cashews are nutrient-dense, providing quite a lot of important minerals and nutritional vitamins. Based on 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 total well being and well-being.
Cashew advantages
Cashews are one of the wholesome dry fruits that it is best to devour. Know 7 cashew advantages:
1. Reduces levels of cholesterol
Cashews have been linked to improved coronary heart well being. A examine 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 (dangerous) 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 blended 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 carefully. 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 mass 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 mass and can be very important for bone mineral density. Consuming cashews frequently can contribute to sustaining sturdy, wholesome muscle mass and bones, making them a superb addition to any food plan. These cashew advantages are significantly necessary for these liable 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 examine printed within the Journal of Chiropractic Drugs discovered that consuming cashews frequently would possibly 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 incredible choice for these trying to stop or handle diabetes. These cashew advantages can assist 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 can assist defend your pores and skin from oxidative injury attributable to free radicals. Vitamin E helps enhance pores and skin elasticity and forestall untimely ageing, whereas different vitamins in cashews, comparable to zinc, contribute to wound therapeutic and pores and skin regeneration. By incorporating cashews into your food plan, you possibly can help wholesome, glowing pores and skin from the within out. All these cashew advantages can assist you preserve 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 superb supply of lutein and zeaxanthin, two antioxidants which can be significantly helpful for eye well being. These compounds assist defend the retina from oxidative stress and blue mild injury, probably 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 among the finest 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 important position in selling wholesome digestion. Fibre helps common bowel actions and might stop constipation whereas additionally selling helpful intestine micro organism. A wholesome intestine microbiome is crucial for total well being, as it will probably affect immune perform, temper, and even weight administration.
Are there any unwanted side effects of cashews?
Whereas cashews provide many well being advantages, it is very important be conscious of potential unwanted side effects. Roasted or salted cashews typically 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 take pleasure in roasted cashews, contemplate roasting them at house with out additional oils for a more healthy choice.
Furthermore, cashews are categorised as tree nuts, so people with allergy symptoms to different tree nuts, comparable to almonds, Brazil nuts, pecans, pistachios, walnuts, or hazelnuts, may additionally be allergic to cashews. For some, reactions could also be gentle, whereas for others, they might be extra extreme, so warning is suggested for these with nut allergy symptoms.
Dry fruits in winter food plan: Know the way a lot is an excessive amount of
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 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 approach to take pleasure in 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 might also take pleasure in roasted cashews, simply be cautious as they could include added oils or salt.
