Health Benefits of Cashews

Health Benefits of Cashews: Rich in protein, healthy fats, and antioxidants such as polyphenols, cashews offer a variety of noteworthy health benefits.

The Healthiest The Healthiest
Aug 18, 2023 - 00:01 Updated: Aug 18, 2023 - 00:30
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Health Benefits of Cashews

Health Benefits of Cashews: Cashews are adored all over the world for their versatility and rich flavour, as they are delicious as a nibble, topping, or in sauces and butter. 

Many people regularly consume cashews without understanding their origins. When sold as a snack, the nut may appear unadulterated and natural, but in its freshly-harvested state, it is actually poisonous. It cannot be ingested safely until it is roasted. 

Even after necessary heat treatment, the exterior of the cashew must be removed in order to access the delicious product within. This labor-intensive procedure is not only responsible for the cashew's high price, but also for its status as a prized nut even among its peers.

Cashews are indigenous to Central and South America and a number of Caribbean islands. They have been relished in these locations for thousands of years. 

In the late 1500s, Europeans first encountered the seed. Then, they spread rapidly to India and portions of Africa. In the 1920s, when the General Food Corporation began shipping them in quantity, they gained popularity in the United States. Today, however, Americans are among the most devoted cashew consumers in the world. Here are given Health Benefits of Cashews.

Rich in protein, healthy fats, and antioxidants such as polyphenols, cashews offer a variety of noteworthy health benefits.

Reduced Cholesterol

In the past, cashews have been criticised for containing saturated fat, but this may not be as problematic as the saturated label suggests. The majority of the fat in cashews is stearic acid, which, according to experts, has no effect on blood cholesterol. Research indicates that individuals who consume a modest portion of cashews daily experience a slight reduction in LDL "bad" cholesterol. 

Heart Disease Prevention

Due to their high magnesium content, cashews may also prevent heart disease in addition to moderating LDL cholesterol levels. Magnesium consumption may reduce the risk of ischemic heart disease, which is frequently caused by inadequate blood flow to the heart.

Stroke Prevention

Cashews' magnesium content may reduce the risk of stroke. This association is most notable for hemorrhagic strokes, which are caused by a compromised vessel that ruptures and leaks blood into brain tissue.

Diabetes Prevention or Management

Cashews have a low carbohydrate content, particularly when compared to other popular snacks. This reduces their impact on blood sugar, making them an excellent choice for those with type 2 diabetes and those seeking to prevent the disease.

Cashews are an excellent source of both monounsaturated and polyunsaturated healthy lipids. Additionally, these almonds are a moderate source of protein. As a result, they are a common staple in the diets of vegetarians and vegans.

Cashews are also an excellent source of:

  • Magnesium
  • Manganese
  • Phosphorus
  • Zinc
  • Vitamin B6
  • Vitamin K

Nutrients per Serving

A 1-ounce serving of cashews contains:

  • Calories: 165
  • Protein: 4 grams
  • Fat: 14 grams
  • Carbohydrates: 9 grams
  • Fiber: Less than 1 gram
  • Sugar: 1 gram

Things to Look Out For

Due to their high caloric content, cashews should be consumed in moderation. When serving these nuts, keep in mind that they may induce severe allergic reactions in some individuals.

Also read: Nine Surprising Benefits Of Banana Juice

Throughout the year, cashews are available at nearly all grocery stores and co-ops. They are also available in numerous specialty food stores. 

Cashews should be transferred to an airtight container if purchased in volume. Regardless of how they are stored, they must be kept away from significant heat sources. Short-term storage is permissible at room temperature. Long-term storage options for cashews include the refrigerator or freezer. 

 Cashews are frequently consumed as a snack, but they can also be incorporated into a variety of dishes. In addition to having a deliciously nutty flavour, they also have a satisfying crunch. This makes them a great option for incorporating texture into a variety of dishes and baked products.

Here are a few convenient ways to include cashews in your favorite meals and snacks:

  • Combine cashews with dried fruit, chocolate chips, and other nuts to create a trail mix.
  • Toss cashews with romaine lettuce, tomatoes, and a hint of olive oil for a healthy and satisfying salad.
  • Add to a wrap featuring cubed chicken, mustard, and mayonnaise. 
  • Combine with coconut, maple syrup, and rolled oats. Mix these ingredients before baking to form granola.
  • Sprinkle salted cashews on top of roasted green beans.
  • Enjoy with yogurt, granola, and fruit in a tasty parfait.
  • Prepare with rice, soy sauce, chicken, and red pepper flakes in a slow cooker.
  • Toss with lo mein noodles coated in oyster sauce and soy sauce.

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