13 Health Benefits Of Cashew Nuts
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1: Help boost brain functions
The brain is the most active organ of our body that requires a steady supply of fatty acids through diet to stay active. Cashew nuts contain brain booster nutrients that may help boost brain functions and keep your memory sharp. To improve brain function, you can eat overnight soaked cashews.
2: Helps control weight
Cashews are consumed as a snack and also used in nut mixes. Cashew nuts are high in calories, proteins, and fibres that make you fuller for a longer time and kill your cravings. But since nuts are high in calories, it’s essential to consume them in moderation.
3: It Improves Skin health
Cashew nuts contain a natural oil that is rich in selenium, zinc, iron, and antioxidants. It keeps your skin young and fresh. Copper improves the production of elastin and collagen. Collagen is an integral structural protein that is responsible for the elasticity of your skin.
4: It’s Beneficial for hair growth
Copper present in cashew helps produce hair pigment-melanin that enhances hair colour. The essential fatty acids also keep your hair shiny and healthy.
5: It Helps prevent cardiovascular diseases
Unlike other misconceptions, cashew nuts are beneficial for our heart health. Cashew nuts are rich in essential fatty acids, potassium, and antioxidants that are beneficial for heart health. It contains phytosterols, phenolic compounds, and oleic acid for heart health and makes blood vessels stronger.
Cashew nuts help reduce bad cholesterol (LDL) and improve good cholesterol (HDL) in the body. It also has anti-inflammatory properties that reduce the internal inflammation that may cause a risk of getting heart disease.
6: It Helps to lower the blood pressure
Cashew nuts are rich in healthy unsaturated fats and minerals like magnesium, potassium, and L-arginine. It helps reduce blood pressure drastically by dilating your blood vessels.
7: It Helps to prevent and control diabetes
For people with type 2 diabetes, adding cashew to their diet can essentially control the blood sugar level. It is a good source of fibre, a nutrient that helps prevent blood sugar spikes. However, due to high-calorie content, it is recommended to have only 3-4 cashews per day.
8: It serves as an Immunity booster
Cashew nuts are rich in zinc and vitamins that keep you healthy. Zinc is an immune-boosting compound that is vital for basic cell processes. Regular intake of zinc may provide you with the required amount of zinc and vitamins that ultimately enhance your immunity.
9: It helps strengthen bones
For healthy bones, we need a lot of minerals, and cashew nuts have them all. Cashew nuts are rich in copper and calcium that gives strength to our bones and make them stronger. Copper helps in keeping your joints flexible by synthesizing collagen.
10: It Improves eye health
Cashews contain zeaxanthin and lutein which are antioxidants that protect from UV rays. The antioxidant pigments naturally occur in the eyes and are an essential defence against damaging light and may reduce the risks of developing age-related macular degeneration (AMD) and cataracts.
11: It increases male fertility
Cashew nuts are rich in zinc which is essential to improve sperm count in males and fertility chances. Also, regular intake of cashew may help control weight and diabetes which increases male fertility drastically.
12. It Supplies Nutrients to the body when added to your diet
Cashews are super easy to add to your diet and can be consumed roasted, salted or raw. They can be added to a variety of dishes, both savoury and sweet either whole, grounded or in paste-like consistency. Additionally, you can also enjoy cashews in the form of cashew butter and just spread it on your toast, add to your pancakes, oatmeal or parathas. You can even make energy balls using cashew butter, roasted oatmeal, fried fruits and honey or jaggery.
Those who are vegans can use cashews to make vegan cream cheese by blending it with apple cider vinegar and lemon juice. You can use it to make cheesecakes and other kinds of cream cheese-based desserts.
13. It Prevents Blood-Related Disorders
Copper deficiency in the body is the main source of iron deficiency which then leads to anaemia. Consuming cashews regularly in moderation can effectively increase the level of copper in your body and fight free radicals as cashews nuts are enriched with copper.
Drawbacks of Having Too Much Intake Of Cashew Nuts:
There are downsides to everything in life and so it is with having too many cashews. Some potential health factors you need to keep in mind are:
- Roasted or salted cashews often contain high amounts of oil or salt which may be damaging to your health. For optimal benefits, best advised to consume cashews in their raw form may be dry roasted without any oil or salt. Roasting cashews without oil has been scientifically proven to release antioxidants which is great for your health.
- If you are considering adding cashews to any dishes it is advised by experts to soak them overnight. This is because cashews contain phytates that make it challenging for your body to extract minerals and vitamins. Soaking the cashews lowers the phytates content and improves digestibility.