With a smooth buttery texture and exceptionally rich flavor, it’s no surprise that cashews are among the most popular and well-loved nuts. It is not just an addictive and easy-to-eat snack, cashew nuts are rich in protein, fiber, healthy fats, and contain a wide variety of vitamins and minerals that can benefit the body in many ways. Cashews can also be made into non-dairy milk, cream and butter alternatives.
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According to the USDA, one serving (28 grams) of raw cashews contains:
157 calories
12.4 grams of fat
7.8 grams of saturated fat
8.6 grams of carbohydrates
0.9 grams of fiber
1.7 grams of sugar
5.2 grams of protein
1.9 milligrams of iron
82.8 milligrams of magnesium
1.6 milligrams of zinc
9.7 milligrams vitamin
5.6 micrograms of selenium
12 effects of eating cashew nuts
Support the healthy functioning of the immune system. “28 grams of cashew nuts provide 10 percent of the recommended daily amount of iron. This mineral contributes to the proper functioning of the immune system,” says Tobi Amidor, nutrition expert.
Help reduce inflammation. “Cashews are rich in polyphenols and carotenoids, antioxidants that help reduce inflammation and may ultimately reduce the risk of several chronic diseases,” says Sarah Garron, nutritionist. “Studies show that roasted cashews contain more antioxidants.”
Cashew nuts (Photo: ingimages.com)
Cashew nuts (Photo: ingimages.com)
Promote bone health. “One ounce of cashews provides eight percent of the daily recommended amount of vitamin K,” says Amidor. Studies show that the vitamin in question is the key in protecting and maintaining strong and healthy bones. “Calcium and vitamin D are undoubtedly important nutrients for bone health, but the Foundation for Osteoporosis Bones and Health also lists vitamin K as an important nutrient for bone health and recommends eating sources of vitamin K with every meal or snack,” adds Amidor.
can protect your cells from damage. Nuts and seeds are known for their impressive antioxidant content. Antioxidants are compounds that can neutralize free radicals that cause damage in your body, thus protecting our body from disease and reducing inflammation. Cashews are an excellent source of two types of antioxidants: Polyphenols and carotenoids.
Good for eye health. Cashews are good for eye health because they are a rich source of antioxidants such as lutein and zeaxanthin. Studies have shown that a diet rich in lutein and zeaxanthin can help reduce the risk of age-related macular degeneration, cataracts and other eye diseases.”
Good for brain health Because they are rich in vitamin E – a powerful antioxidant that helps protect brain cells from oxidative damage,” says Best. “Studies have shown that vitamin E may help reduce the risk of cognitive decline and Alzheimer’s disease. Cashews are also a good source to magnesiumwhich is essential for healthy brain function and can help improve mood and reduce symptoms of anxiety and depression.”
may help with weight loss. A 2017 study in Nutrients found that people who regularly eat nuts are more likely to maintain a healthy weight than those who don’t. This could be because nuts are incredibly filling – thanks to the combination of protein, fiber and fat, thus promoting weight loss. Cashews have less fat and calories than many other popular nuts, such as almonds, peanuts and walnuts. One serving of cashews contains an average of 137 calories, but a 2019 study published in “Nutrients” found that the human body may only absorb about 84 percent of those calories.
improve cholesterol. There are two types of cholesterol: LDLof the type that causes harmful fatty deposits to accumulate in the arteries, andHDL, the kind that can protect the heart by carrying LDL cholesterol away from the arteries. Ideally, the ratio between the two should show lower levels of LDL cholesterol and higher levels of HDL, which is where cashews come into play. A 2017 American study found that including cashews in the diet can reduce LDL. A diet rich in cashews increases the levels of “good” HDL cholesterol.
may reduce blood pressure. Eating cashews is associated with lowering blood pressure. Cashew consumption is also associated with lower levels of triglycerides, a type of blood fat that can increase the risk of stroke, heart attack and heart disease when levels are high. However, not all cashews are created equal in this regard. Many packaged cashews come with salt, and foods with excess salt have been linked to high blood pressure.
can help heart health. The risk of heart disease is 37 percent lower for those who eat nuts more than four times a week. Cashews are associated with a reduced risk of cardiovascular disease – a good source of monounsaturated and polyunsaturated fatty acids, which can help reduce LDL cholesterol levels.
A healthy dose of copper. Copper plays an important role in various functions throughout the body, including the regulation of heart rate and blood pressure, the production of red blood cells, the development of bone, blood vessels and connective tissues and the activation of the immune system. 28 grams of cashews contain 70 percent of the daily value for copper.
can help regulate and control blood sugar. Adding cashews to your diet can significantly affect your blood sugar level. This may be because cashews are so rich in fiber, which can help prevent blood sugar spikes by releasing glucose more slowly and steadily into the bloodstream.
