13 Cashew Benefits

 

Although cashew nuts, commonly referred to as Kaju, are indigenous to subtropical regions, they are widely available around the world. This tiny nut, which looks like a kidney bean, is packed with nutrients. Cashew nuts are frequently used to enhance the flavor of sweets and traditional foods. Even though its puree is usually used to make rich, creamy gravies with a particular flavor, Cashew is used as a garnish for many different cuisines. 

The cashew is a favorite snack, topper, and ingredient in sauces and butter all across the world because of its adaptability and flavorful taste.

Nutrient:

1 ounce (28.35 grams) of raw cashews has the following nutrients, per the US Department of Agriculture's (USDA) National Nutrient Database Trusted Source:

calories in 157

Amount of carbohydrates: 8.56 grams

Sugar, 1.68 g

Fiber  0.9 grams 

Protein in 5.17 grams

Fat   12.43 g 

Calcium  10 mg 

Iron  1.89 mg 

 Magnesium  83 mg 

Potassium  187 mg 

Phosphorus  168 mg 

sodium  3 mg 

zinc 1.64 mg

Additionally, cashews include vitamins C and B, as well as 7 mcg of DFE folate.

About 18 whole cashews make an ounce of cashews. Cashews are a wonderful source of protein and are high in monounsaturated and polyunsaturated fats.

1- Prevent Diabetes:

By including cashews in their diets, persons with type 2 diabetes may essentially control their blood sugar levels. It contains plenty of fiber, a vitamin that lowers the risk of blood sugar increases. However, it is advised to limit your intake of cashews to 3–4 per day due to their high-calorie content.

2-Prevention of Heart Disease:

Contrary to popular belief, cashew nuts are good for our hearts. Essential fatty acids, potassium, and antioxidants found in cashew nuts are good for the heart. It has oleic acid, phenolic chemicals, and phytosterols that are good for the heart and strengthen blood vessels.

Cashew nuts aid in elevating HDL levels and lowering LDL levels in the body. Additionally, it has anti-inflammatory qualities that lessen internal inflammation, which raises the risk of heart disease.

Due to their high magnesium concentration, cashews may also aid in the prevention of heart disease in addition to decreasing LDL cholesterol levels. The risk of ischemic heart disease, which frequently develops when the heart does not receive enough blood, may be decreased with proper magnesium consumption.

3-It might Bolster Bones:

We require a variety of nutrients for strong bones, and cashew nuts are rich in all of them.  Copper and calcium, which are abundant in cashew nuts, offer our bones strength and fortify them.Copper maintains flexibility in your joints by generating collagen. 

4-Reduce Cholesterol:

Saturated fat in cashews had traditionally earned them a negative reputation, however, this may not be as detrimental as the label says. Stearic acids, which make up a large portion of the fat in cashews, are thought by experts to not affect on blood cholesterol levels. According to research, persons who consume a small number of cashews each day have a slight decrease in LDL "bad" cholesterol.

5-Assist in Lowering Blood Pressure:

Healthy unsaturated fats and minerals including magnesium, potassium, and L-arginine are abundant in cashew nuts. widening your blood arteries significantly lowers blood pressure.

6-Booster of Immunity:

The vitamins and zinc in cashew nuts help you stay healthy. Zinc is an immune-stimulating substance that is essential for fundamental cell functions. You may get the necessary amount of zinc and vitamins by regular consumption of zinc, which will ultimately improve your immunity.

7-Encourage Improved Brain Activity:

The brain is the most active body organ, and to keep it active, it needs a steady supply of fatty acids from meals. Cashew nuts include nutrients that can support the brain's function and preserve memory acuity. To improve brain function, consume cashews that have been soaked overnight.

8-Beneficial to Eye Health:

Zeaxanthin and lutein, antioxidants that block UV radiation, are found in cashews. The antioxidant pigments that are present in the eyes naturally serve as an important barrier against harmful light and may lower the risk of age-related macular degeneration (AMD) and cataract development.

9-Excellent for Hair:

Cashews contain copper, which aids in the production of melanin, a pigment that improves hair color. The vital fatty acids also maintain the health and radiance of your hair.

10-Aid in Weight Management:

Both nut mixtures and a snack, cashews are popular. The high calorie, protein, and fiber content of cashew nuts keeps you full for a longer period and satisfies cravings. However, due to their high calorie-content, nuts must be eaten in moderation.

11-Includes Antioxidants:

Cashew nuts, like many other nuts and seeds, are loaded with antioxidants that can help keep your body healthy by fending against the free radicals that are ingested.

This can aid in reducing inflammation and supporting the immune system of your body.

12-Prevent Cancer:

One of the many benefits of cashew nuts is that they reduce the risk of cancer. Proanthocyanidin class flavonoids stop the development of cancerous cells. Cashew is also rich in copper and proanthocyanidins, which fight cancer.

13-Good for the Gut:

Regular cashew consumption may help digestion and prevent stomach issues. To ensure a full tummy, eat two to three cashew each day!