Cashew nuts, also known as kaju in Hindi, are very popular in India. They are full of important nutrients. Dr. Good Deed, a top nutrition expert, will tell you about the 5 surprising benefits of eating cashew nuts.
These nuts are good for your heart and bones. They help control blood sugar and improve brain function. Cashews have healthy fats that fight heart disease1. They also have copper and iron for better blood health1.
Eating cashews can help with weight management. They have healthy fats that make you feel full longer1. Cashews also help your skin and hair with their copper content1.
Regularly eating nuts, like cashews, can prevent gallstones. They lower bad cholesterol and triglycerides1. Cashews support brain health with their nutrients1.
Cashew nuts are also good for your bones and eyes. They have vitamins and minerals for strong bones1. Cashews protect your eyes from damage with lutein and zeaxanthin1.
What are Cashew Nuts?
A Botanical Introduction to Cashews
Cashew nuts are actually seeds, not nuts2. They grow from the cashew fruit, a type of drupe. This fruit belongs to the anacardiaceae family, which includes mangoes and poison ivy2.
Cashew trees love warm weather and grow well in places like India and Vietnam2. These nuts are small, kidney-shaped, and pale yellow. They taste rich and slightly sweet, unlike peanuts2.
Cashews come from South America, especially Brazil. They were brought to Africa and India2. Today, India and Vietnam are big cashew producers3. In the UK, cashews are available all year3.
A 30g serving of raw cashew nuts is packed with nutrients3. It has 166Kcal/695KJ, 5.5g protein, and 13g fat. It also has 9g carbohydrate, 1g fiber, and important minerals like iron, magnesium, and zinc3.
This serving size gives you about 20% of the daily magnesium you need3.
Nutritional Profile of Cashew Nuts
Cashew nuts are full of good stuff like vitamins, minerals, and healthy fats. A small serving of 1-ounce4 or 28-gram5 raw, unsalted cashews is very nutritious. It has 165 calories4, 5 grams of protein45, 11 grams of fat5, and 10 grams of carbs5.
Cashews are full of good fats like monounsaturated and polyunsaturated fatty acids. They also have magnesium, zinc, iron, and vitamins B6 and K
Compared to other nuts, cashews have less fiber, with under 1 gram per serving4. But they still have lots of nutrients that are good for you. Eating cashew nuts can help your heart, control blood sugar, or just be a tasty snack4.
Protects Against Heart Disease
Cashews Promote Healthy Cholesterol Levels
Cashew nuts are tasty and good for your heart. They have vitamins and minerals like folate and vitamin E. These help prevent arteries from narrowing6.
Studies show cashews can also improve your cholesterol. They increase good cholesterol and lower bad cholesterol6. The antioxidants in cashews help lower homocysteine, which is linked to heart disease and stroke7.
Eating cashew nuts can greatly improve your heart health. Eating 15g of nuts and seeds daily can lower heart disease risk by 20%8. Eating 3-4 small handfuls of nuts and seeds weekly can offer more protection8.
Nuts and seeds are full of nutrients like fiber, protein, and healthy fats. They also have vitamins, minerals, and phytochemicals8.
Adding cashew nuts to your diet can protect your heart. The research is clear – these nuts are great for your heart health678.
Enhances Bone Health
Cashew nuts are great for strong, healthy bones. They are full of important minerals for bone health9.
Cashews have lots of magnesium. This helps your body use calcium better, which is key for strong bones9. They also have phosphorus, which helps bones stay strong9. Plus, copper in cashews helps bones stay flexible and strong9.
Eating cashew nuts can help keep your bones healthy. It can also lower the chance of osteoporosis and bone breaks9. You can snack on them, add them to recipes, or choose pre-packaged ones from Ariga Foods9. Either way, you’re giving your bones a boost of good nutrients.
Regulates Blood Sugar Levels
Cashew nuts are great for your diet if you have diabetes. They have protein, healthy fats, and fiber. These help keep blood sugar levels steady and improve how well your body uses insulin10. Eating cashew nuts daily can help keep blood sugar levels healthy for people with type 2 diabetes11.
Cashews: A Diabetic-Friendly Snack
Cashews have less carbs and more healthy fats and protein. This makes them good for managing blood sugar11. Eating cashews can make your body better at using insulin and controlling blood sugar11.
The fats in cashews also help with insulin sensitivity and better lipid profiles. This improves glucose control and reduces inflammation in people with diabetes11.
Cashews are full of vitamins, minerals, and antioxidants like vitamins E and B, magnesium, and potassium. These are key for staying healthy with diabetes11. The fiber in cashews helps control blood sugar and keeps your digestive system healthy11.
Adding cashew nuts to your diet can be a smart choice for managing diabetes. They offer a tasty and healthy snack option. This helps keep your energy levels up between meals and stops you from getting hungry too soon11. With their low glycemic index and good nutrient mix, cashews are a safe choice for people with diabetes12.
Boosts Brain Function
Eating cashew nuts can really help your brain. They give your brain the healthy fats and glucose it needs to work well13. Cashew nuts have fats, vitamins, and minerals that improve your thinking and memory14.
Cashews have good fats that help brain cells stay strong and talk to each other well14. They also have phosphatidylserine, which helps build and fix brain tissue14.
Cashews are full of antioxidants like vitamin E and phytochemicals. These protect your brain from damage and keep it working well14. Magnesium, zinc, and vitamins B6 and E in cashews also help your brain stay sharp14.
Adding cashew nuts to your diet is easy and tasty. You can snack on them, use them in cooking, or bake with them. It’s a great way to support your brain health and thinking skills.
Reduces Risk of Gallstones
Cashew nuts might help prevent gallstones. Studies show nuts, like cashews, can lower gallstone risk15. They affect bile acids, which are key in fat digestion and gallstone formation15. The fats and compounds in cashews protect against gallstones15.
How Cashews Prevent Gallstone Formation
Gallstones form when bile is out of balance. Cashews may prevent this by controlling bile acid production15. A diet rich in fiber, like cashews, can also lower gallbladder disease risk15. The fats in cashews help keep the gallbladder healthy16.
Eating cashews as a snack or ingredient can help prevent gallstones15. This nutritious nut supports your digestive system. It reduces the risk of gallstone discomfort and complications151617.
Packed with Antioxidants
Cashew nuts are full of antioxidants like polyphenols and carotenoids. These compounds fight off harmful free radicals and reduce oxidative stress in your body18. They may also protect against diseases like Parkinson’s, Alzheimer’s, and multiple sclerosis18.
Cashews have good fats that add to their antioxidant power18. Vitamin E in them helps keep your skin safe from damage18. Zinc and selenium in cashews help your skin grow, repair, and stay elastic18.
Cashews are also packed with flavonoids, phenolic compounds, and ellagic acid. These have strong antioxidant effects18. They protect your skin from damage, inflammation, and early aging18. Eating cashews can make your skin healthier and improve your overall well-being18.
The antioxidants in cashew nuts also help lower blood pressure and heart disease risk19. They can even lower the chance of getting type 2 diabetes19. Magnesium, selenium, and vitamin E in cashews are good for your bones, muscles, and immune system19.
So, eating cashew nuts is a tasty way to increase your antioxidant intake. They help fight oxidative stress and protect your body from free radicals1819.
Additional Health Benefits of Cashew Nuts
Cashew nuts are more than just a tasty snack. They also have many health benefits. These nuts can help with weight management, reduce inflammation, and lower the risk of osteoarthritis and stroke.
They are good for weight management because of their protein20, fiber20, and healthy fats20. Their nutrient-rich profile keeps you full and satisfied. This makes them a great snack choice20.
Cashews have anti-inflammatory properties. This is thanks to their vitamin E21 and antioxidants. They can help those with osteoarthritis21 by reducing inflammation and joint pain.
- Cashews are full of magnesium20. This is important for healthy bones and preventing osteoarthritis.
- The copper20 in cashews helps make collagen. This supports joint and skin health.
Magnesium in cashews may also help prevent strokes. Magnesium is key for a healthy heart. Studies show that more magnesium can lower stroke risk.
Adding cashew nuts to your diet is easy and tasty. They offer benefits for weight, joints, and more. These nuts are a nutritional powerhouse202221.
Supports Healthy Weight Management
Many think cashew nuts are bad for weight loss. But, they can actually help when eaten in small amounts. They have protein, fiber, and unsaturated fats that make you feel full longer.23 Research shows nuts, like cashews, can help you not gain weight and lower obesity risk23.
Cashews have a lot of calories, but they might make you feel full longer than other fatty foods5. One ounce (28 grams) of cashews has 157 calories, 5 grams of protein, 12 grams of fat, 9 grams of carbs, and 1 gram of fiber5. This mix of nutrients can help you feel full and support a healthy weight when eaten right.
Cashews also have vitamins and minerals like copper, magnesium, and phosphorus24. These are key for your body’s functions24. Adding cashew nuts to your diet can bring health benefits and help you keep a healthy weight24.
Reduces Inflammation and Osteoarthritis Risk
Cashew nuts are great for fighting inflammation and lowering osteoarthritis risk. They have lots of antioxidants and anti-inflammatory properties. A 2021 study in BMJ Open Sport & Exercise Medicine found turmeric helps with knee osteoarthritis pain and function, like NSAIDs25. Extra-virgin olive oil’s polyphenols also fight inflammation and help arthritis symptoms25.
Cashew nuts help with osteoarthritis by reducing inflammation26. Studies show cashew extracts have antimicrobial and antioxidant activities26. They also showed anti-inflammatory effects in a mouse model of colitis27. Eating foods rich in magnesium, l-arginine, and vitamin E, like some nuts, can lower inflammation-causing molecules27.
Cashew nuts have many good compounds for osteoarthritis management25. Vitamin C antioxidants may slow osteoarthritis progression and reduce symptoms25. Green tea’s EGCG is a powerful antioxidant that may stop joint cartilage breakdown.
Eating cashew nuts can help manage inflammation and lower osteoarthritis risk27. A 2023 review in Nutrients found nuts, including cashews, are good for heart health. This is great for people with inflammatory arthritis.
Add these versatile and nutritious nuts to your meals and snacks. Your joints will appreciate it!
Conclusion
Cashew nuts are great for a balanced diet. They help your heart, bones, blood sugar, and brain. Adding them to your meals in the right amount can make you healthier28.
Talk to your doctor about how many cashews are right for you. They are good for you, but eating too many can make you gain weight28. Eating them in balance helps you stay healthy and feel good.
Adding cashew nuts to your meals is easy and good for you. They help your heart and bones, and more. Enjoying them in the right amount can make you feel great.