Cashew nuts contain protective antioxidants and are rich in nutrients such as magnesium, phosphorus and vitamin K. The benefits of cashews for the human body are considerable. They help control cholesterol and blood pressure and can prevent gallstones. They can also help reduce anxiety and protect against cancer. However, limit their use, otherwise they can lead to weight gain.
If the creamy, rich texture of cashew nuts has caught your attention, you can rejoice! These tropical kidney-shaped nuts are a kind of superfood and can do wonders for your health with moderate use.
Health benefits of cashew nuts
It is very beneficial for both women and men to eat cashew nuts. Consider the 9 health benefits of cashew nuts that you should pay attention to.
Provide instant energy
Do not look at the fact that they are small in size. These small nuts contain a tremendous amount of nutrients. 30 grams of dry roasted cashew nuts will give you 157 kcal of energy and will surpass any sweet snack. However, they have no sugar.
Useful cashews during pregnancy. Women of great position can not only prepare a healthy treat from a handful of nuts, but also overcome the fatigue or weakness that often occurs during pregnancy.
Alkylphenols present in cashew nuts, along with nutrients such as selenium and vitamin E, give cashew nuts their antioxidant properties. What are the benefits of cashew nuts for the human body? Antioxidants help withstand the damaging effects of free radicals that can damage your cells as well as DNA. Free radicals are involved in a variety of conditions, from liver and cancer to Alzheimer’s and heart disease. So have a snack with delicious cashew nuts to get a serving of protective antioxidants that will prevent these diseases from developing.
Cashews are a valuable source of minerals such as magnesium and phosphorus, which are important nutrients for healthy bones and teeth. They also contain a small amount of bone building calcium. 30 grams of cashew nuts can give you 83 mg of magnesium (which corresponds to 20% of the recommended daily intake), 168 mg of phosphorus (13%) and 10 mg of calcium (1%).
30 grams of cashews contains 622 micrograms of copper, which corresponds to approximately 60% of the daily value. Copper helps the body produce red blood cells and collagen.
Cashew is also useful because of its vitamin K content, which helps absorb calcium in bones. Low levels of this important vitamin are associated with low bone density. One study found that women who received 110 mcg of vitamin K per day had a 30% lower chance of hip fracture than women who received less. Snacking cashews is a good way to make sure your body regularly receives a supply of vitamin K. 30 grams of cashews will give you 9.7 micrograms of vitamin K – this corresponds to about 9% of the daily intake.
Good for the heart
Cashews can help your heart stay fit and lower your risk of heart disease. This is due not only to its antioxidants, but also to a combination of healthy fats. Every 30 grams of cashew nuts contains 12.43 grams of fat, of which about 9 grams are monounsaturated and polyunsaturated fats.
One study found that when cashew nuts were included in the daily diet, it helped lower total cholesterol and LDL cholesterol. Study participants who were given 60 grams of cashews every day for 4 weeks, unlike the control group, which instead had potato chips, LDL cholesterol decreased by 5%.
Yes, there are also saturated fats in cashews. There are about 20% of them, and they usually have a poor reputation among nutritionists. Research suggests that most saturated cashew fat comes from stearic acid, a fatty acid that neutralizes cholesterol levels.
Lowers blood pressure
High blood pressure is another risk factor for heart disease and can lead to serious health problems such as heart failure, kidney failure, stroke, and heart attack. The benefits of cashews for the human body are the ability to help control blood pressure.
In one study, people on a standard diabetic diet added 30 grams of cashews a day for 12 weeks and saw how their blood pressure decreased. The amino acid arginine present in cashew nuts may be responsible for this beneficial effect. Arginine is converted into nitric oxide in your body, which then dilates your blood vessels and lowers blood pressure.
Helps prevent gallstones from forming
Most gallstones are made up mostly of cholesterol. And it was found that high cholesterol is associated with the development of bile cholesterol stones. Such stones form when bile in the gallbladder has a higher cholesterol content. Or when the gallbladder does not empty properly. Because cashews help lower cholesterol, eating them regularly can be an effective way to prevent gallstones.
Can fight cancer
Damage caused by free radicals, especially DNA, plays a role in the development of cancer. And, as we have seen, cashews can be a good source of antioxidants that neutralize free radicals. Therefore, including antioxidant-rich foods, such as cashews, in your diet can help prevent and fight cancer.
Anxiety disorders are considered the most common mental health problem in Western countries. Although conventional treatment, including therapy or medication, may be required to treat anxiety, nutritional strategies can also help.
Cashews contain two important nutrients that can help reduce anxiety – magnesium and zinc. Animal studies have shown that low levels of magnesium in the diet can lead to increased anxiety-related behaviors, while foods with zinc have also been associated with a decrease in anxiety.
Help live a healthier and longer life!
All the cashew benefits we have just indicated can actually lead to a healthier and longer life. One study over the course of 30 years found that eating a handful of cashews and other nuts daily reduced the risk of mortality by 20% during this period. Scientists also saw a significant reduction in the risk of mortality from major causes of death such as heart disease and cancer — a 29% lower risk of heart disease and an 11% lower risk of cancer!
Precautions and contraindications
If you are allergic to nuts, cashews can cause a serious reaction in your body. In one comparative study of children allergic to cashew nuts or peanuts, children allergic to cashew nuts experienced more cardiovascular symptoms and wheezing than those who were allergic to peanuts. So, make sure that your body can absorb cashews well before you eat them.
All nuts contain antinutrient phytic acid. It interferes with the absorption of important minerals into the blood, especially calcium, zinc and iron. Therefore, before eating nuts must be soaked in water .
How much cashew nuts can be eaten per day
Once you find out what the benefits of cashews for the human body, you will probably want to include this product in your diet. But pay attention to the following facts.
Too much cashews can upset your stomach and even increase your weight. Therefore, do not lose sight of the amount of calories consumed when you eat a cup of roasted nuts.
Remember that just 30 grams of raw cashew nuts contains 157 calories. If they are fried in oil, that’s about 164 calories!
It is ideal to limit the intake of cashews to (30-60 g) per day as part of a balanced diet. You can add crushed cashew nuts to salads, soups, and even smoothies. Cashews can also be added to breakfast cereal to get a rich and aromatic flavor to your usual meals.