Most of us love munching on cashews. Whether or not it’s a festive bowl of combined dry fruits, a creamy korma at a marriage, or only a fast night snack, cashews someway at all times discover a manner onto our plates. However past the style, have you ever ever stopped to surprise: is cashew good for well being? Seems, cashews will not be simply scrumptious however are filled with vitamins that assist all the things out of your coronary heart to your pores and skin.
On this weblog, we break down the actual cashew advantages, why they’re price including to your weight-reduction plan (sparsely, after all), and what you could be careful for. Let’s discover cashew advantages and uncomfortable side effects, together with its dietary profile.
Cashew Nuts Well being Advantages: What Makes Them Particular?
If you’re questioning, “Is cashew good for well being?”, right here’s the reply. Moreover the style, there may be a number of goodness that cashews have to supply. Let’s have a look at the advantages of consuming cashews each day in your total well being:
Sure, cashews have excessive fats content material. However do you know that these are wholesome fat that may assist handle levels of cholesterol? It’s true. In contrast to fried snacks or processed fat, the fat in cashews assist coronary heart well being and cut back irritation. Their antioxidant content material provides one other layer of coronary heart safety, serving to to decrease the danger of cardiovascular points.
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Boosts your mind and power ranges
Cashews are naturally wealthy in magnesium and copper, that are important for correct mind operate. So, in the event you typically really feel mentally drained or low on power, just a few cashews as a mid-morning snack can provide you a much-needed enhance with out the crash that comes with caffeine.
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Stronger Bones and Joints
We regularly discuss calcium relating to bone well being, however vitamin Okay and magnesium are simply as necessary. And cashews have each in optimum portions. Consuming them usually could assist bone density and stop joint points, particularly as you age.
Cashews additionally include zinc, which is a key mineral in your physique’s immunity. Together with antioxidants, they assist your physique struggle infections higher and recuperate sooner. Enjoyable reality: Even the cashew fruit advantages your immunity, as it’s loaded with vitamin C and antioxidants. Although much less generally eaten, it’s used to make juices and jams in some elements of India.
Cashew Nuts Advantages for Feminine Well being
Cashews may be particularly useful for girls, due to their magnesium and zinc content material.
- Temper and PMS assist: Magnesium is understood to ease signs of PMS, together with cramps and temper swings.
- Hormonal stability: Zinc helps regulate hormones and likewise contributes to clearer pores and skin.
- Throughout being pregnant: In small quantities (after physician session), cashews can present important vitamins like iron and wholesome fat, that are necessary for the newborn’s improvement.
Cashew Nuts Advantages for Male Well being
Males can even profit from together with cashews of their each day routine.
- Improved fertility: Zinc is understood to assist testosterone ranges and sperm well being.
- Muscle and power assist: Cashews present protein and magnesium, each of which may support muscle operate and assist in bettering power ranges.
- Stress administration: Magnesium can also be recognized to assist regulate temper and cut back anxiousness, making cashews an awesome stress-busting snack to munch on.
Cashew Dietary Worth
Right here’s a fast breakdown of the important thing vitamins and their values for 1 ounce (28.35 g) of uncooked cashew nuts (*DV = Each day Worth primarily based on a 2,000-calorie weight-reduction plan):
| Nutrient | Quantity (in 28.35 g) |
| Energy | ~155 kcal |
| Protein | 5.1 g |
| Complete Fats | 12.4 g |
| Carbohydrates | 9.2 g |
| Fibre | 0.9 g |
| Magnesium | 83 mg (20% DV) |
| Copper | 0.6 mg (70% DV) |
| Zinc | 1.6 mg (15% DV) |
| Phosphorus | 168 mg (13% DV) |
| Vitamin Okay | 9.7 mcg (8% DV) |
Cashews are way more than a high-calorie snack, and their wholesome fat, principally unsaturated, are nice for coronary heart well being when eaten sparsely. They’re additionally loaded with important vitamins: the standout ones embrace magnesium, which helps muscle and nerve operate, and copper, which helps your physique take up iron and preserve wholesome bones and blood vessels.
In addition they include a great quantity of zinc, recognized for its position in immunity and hormone regulation, which are essential for each women and men. To additional improve nutrient absorption, you may as well soak the cashews in water for just a few hours or in a single day. Soaked cashews’ advantages additionally embrace improved digestion, particularly for these with a delicate abdomen, as soaking breaks down phytic acid and enzyme inhibitors, making them simpler to digest.
Cashew Nuts Aspect Results
Like all good issues, cashews are greatest loved sparsely. Consuming in giant portions could have potential uncomfortable side effects corresponding to:
- Weight acquire, as cashews are calorie-dense. If you’re watching your weight, keep away from or restrict your consumption to a small handful, like 3–5 cashews.
- Digestive points or constipation, particularly if eaten uncooked in giant quantities.
- Allergic reactions, in those that are delicate to tree nuts.
So, cashews can provide quite a few well being advantages, from supporting your coronary heart to balancing hormones, however moderation really issues to keep away from any sick results.
Individuals Additionally Ask
Q. What number of cashews can I eat a day?
Ans. Consuming 5 to eight cashews a day as a part of a nutritious diet is usually thought-about secure. Nevertheless, cashews are nutritious but in addition calorie-dense, so it’s best to take pleasure in them sparsely. If you’re on a weight-loss journey, it is suggested to keep away from or restrict your each day consumption.
Q. Are cashews excessive in protein?
Ans. Cashews do include a average quantity of protein, about 5 grams per ounce (28 grams). Whereas they might not be as excessive in protein as lentils or rooster, they’re thought-about a great plant-based supply, particularly for vegetarians and vegans.
Q. Who mustn’t eat cashew nuts?
Ans. Individuals with tree nut allergy symptoms ought to keep away from cashews utterly. Additionally, if you’re on a low-sodium or low-fat weight-reduction plan or have a delicate digestive system, it’s best to eat them in small quantities after consulting a health care provider first. At all times keep away from consuming uncooked, unprocessed cashews, as they are often poisonous and will worsen allergic reactions.
Q. Are cashews good or unhealthy fats?
Ans. Cashews are a supply of fine fats. They include principally unsaturated fat, which might help decrease unhealthy ldl cholesterol and assist coronary heart well being. Simply don’t overdo it, as an excessive amount of fats, even the wholesome sort, can result in weight acquire.
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