Cashew nuts are not just a tasty snack but a powerhouse of nutrients that offer an array of health benefits. Whether you are looking to improve your heart health, enhance your skin and hair, or boost your immune system, cashews can play a vital role in your diet. Let's delve into the 10 cashew nuts benefits, their nutritional value, and much more.
10 Surprising Ways Cashews Can Supercharge Your Health
Nutritional Value of Cashews
There is a long list of Cashews nutrients, including healthy fats, protein, and dietary fibre. They also contain significant amounts of vitamins and minerals such as magnesium, phosphorus, copper, and manganese, making them a great addition to a balanced diet.
A 1-ounce serving of cashews (approximately 28 grams or about 18 cashews) contains:
- Calories: 157
- Total Fat: 12 grams (including 2 grams of saturated fat)
- Protein: 5 grams
- Carbohydrates: 9 grams
- Dietary Fibre: 1 gram
- Sugars: 1 gram
- Magnesium: 83 mg (20% of the daily recommended intake)
- Phosphorus: 168 mg (17% of the daily recommended intake)
- Copper: 0.6 mg (31% of the daily recommended intake)
- Manganese: 0.5 mg (23% of the daily recommended intake)
10 Cashew Benefits
Cashews are more than just a delicious snack, they are packed with nutrients that offer a wide range of health benefits. Let's explore the 10 benefits from cashew nuts one can have by incorporating them into the diet.
1. Improves Heart Health
The first advantage of kaju is that it is rich in monounsaturated and polyunsaturated fats, which help lower LDL (bad) cholesterol levels. Regular consumption can significantly reduce the risk of heart disease by improving blood vessel function and reducing inflammation.
2. Aids in Weight Management
Did you know that cashews can even aid in weight management? Their high protein and fibre content keeps you fuller for longer, reducing the likelihood of snacking on unhealthy foods and aiding in maintaining a healthy weight.
3. Improves Bone Health
The magnesium and phosphorus in cashews play a critical role in maintaining strong bones and teeth. These minerals are essential for bone formation and density, helping to prevent osteoporosis and other bone-related issues.
4. Helps in Blood Sugar Control
Cashews have a low glycemic index, and their combination of fibre, protein, and healthy fats helps regulate blood sugar levels. This makes them a suitable snack for people with diabetes or those looking to manage their blood sugar levels.
5. Improves Eye Health
The next advantage of cashew is that its antioxidants protect the eyes from harmful light and oxidative damage, cashews can reduce the risk of age-related macular degeneration and other vision problems, helping to maintain good eye health.
6. Boosts Immune System
Cashews contain zinc and a variety of antioxidants that bolster the immune system. These nutrients help the body fight off infections and illness by supporting immune cell production and reducing oxidative stress.
7. Boosts Brain Function
Nutrients like magnesium, vitamin B6, and omega-3 fatty acids in cashews are vital for cognitive function. The benefits of eating cashews regularly is that they can enhance memory, improve mood, and support overall brain health.
8. Reduces Inflammation
Another advantage of eating cashew nuts is that it helps reduce inflammation in the body. This can lower the risk of chronic diseases like heart disease, diabetes, and arthritis, improving overall health.
9. Supports Digestion
One of the common benefits of kaju nuts is that they are a good source of dietary fibre, and promote healthy digestion and regular bowel movements. Consuming cashews can help prevent constipation and maintain a healthy digestive system.
10. Enhances Fertility
Cashews advantage both men and women in various ways. The presence of zinc and selenium in cashews supports reproductive health and improves fertility in both. These minerals are essential for hormone regulation and the production of healthy sperm and eggs.
Cashew Nuts Benefits for Females
Cashews are particularly beneficial for women, offering nutrients that support bone health, hormonal balance, and skin vitality. Magnesium and calcium are crucial for maintaining strong bones, especially as women age. The healthy fats in cashews help regulate hormones, easing symptoms of PMS and menopause. Additionally, the antioxidants in cashews promote glowing skin by reducing oxidative stress and preventing premature ageing.
Cashew Nuts Benefits for Males
For men, cashew nut nutrients contribute to improved heart health, enhanced fertility, and muscle growth. The zinc in cashews is known to boost testosterone levels and improve sperm quality, which is essential for male reproductive health. The high protein content supports muscle repair and growth, making cashews an excellent snack for active individuals. Moreover, the healthy fats in cashews reduce the risk of cardiovascular diseases, which are more common in men.
Cashew Benefits for Skin
Cashews are a skin-friendly food, rich in copper, which is vital for the production of collagen and elastin. These proteins keep the skin firm and youthful. Regular consumption of cashews benefits by helping reduce the appearance of wrinkles and fine lines, giving the skin a smoother texture. The antioxidants in cashews also protect the skin from damage caused by free radicals, helping to prevent premature ageing and promoting a healthy complexion.
Cashew Benefits for Hair
Cashews can work wonders for your hair. The advantage of cashew nut for hair is that it aids in the production of melanin, the pigment responsible for hair colour, preventing premature greying. The healthy fats and vitamins nourish the scalp, promoting hair growth and preventing hair loss. Additionally, the protein content strengthens hair strands, reducing breakage and giving your hair a fuller, healthier appearance.
How to Use Cashew Nuts
Cashews are incredibly versatile and can be used in a variety of dishes, adding both flavour and nutrition. Here are some popular cashew recipes to enjoy and reap the nutritional value of a cashew.
- Cashew Curry (Kaju Masala): A rich and creamy dish where cashews are cooked in a spiced tomato-based gravy. This vegetarian curry pairs well with rice or naan.
- Cashew Rice (Kaju Pulao): A flavorful rice dish with fried cashews, vegetables, and aromatic spices like cumin and bay leaves, perfect for a special meal.
How to Store Cashews?
To reap the benefits of cashew nuts and to keep them fresh and flavorful, store them in an airtight container in a cool, dark place. For longer shelf life, refrigerate or freeze them. Cashews stored in the refrigerator can last up to six months, while those kept in the freezer can last up to a year.
Side Effects of Cashew Nuts
While there are many benefits to cashews, consuming them in large quantities can lead to some side effects. They are high in calories and fats, so overeating can contribute to weight gain. Additionally, some individuals may be allergic to cashews, which can cause symptoms like itching, swelling, and difficulty breathing. Cashews also contain oxalates, which can contribute to kidney stones if consumed in excess. It's best to enjoy cashews in moderation.
The Takeaway
Cashew nuts' health benefits are numerous. From supporting heart health and improving skin and hair to boosting brain function and enhancing fertility, cashews can play an important role in your diet. Incorporating them into your daily routine can help you enjoy their health-boosting properties while adding a rich, nutty flavour to your meals.
FAQs on Cashew Benefits
Eating cashews daily in moderation can boost heart health, digestion, and skin and hair health. However, consuming too many due to their high calorie and fat content may lead to weight gain.
It is generally recommended to eat about 1 ounce (28 grams) of cashews per day, which is roughly 18 cashews. This portion provides essential nutrients without excessive calories.
Eating cashews at night can improve sleep quality due to their magnesium content, which relaxes muscles and calms the nervous system. They also provide protein and healthy fats that keep you full and satisfied.
Cashews can aid in weight loss by providing protein and fiber that promote satiety and reduce overeating. Their healthy fats support metabolism when consumed in moderation.
Cashews are a nutritious snack for kids, offering essential nutrients like protein, healthy fats, magnesium, and zinc, which support growth, brain development, and immune health.
Cashews are rich in vitamin E, an antioxidant that protects cells from damage and supports skin health. They also contain B vitamins that aid in energy production and overall well-being.
