Health Benefits of Cashews
Cashew nuts are originally from Brazil, where they have long been regarded as a delicious food item. Quite lately, cashews have gained worldwide popularity for their delicate taste and exceptional medical benefits. Manufacturing companies often market cashews in their shelled form, since part of the shell includes a resin not suitable for use.
That being said, fresh cashews, ground cashews, or cashews that have been flavoured with different spices, may be bought. That implies you can use them as a treat or as a complement to salads, milkshakes, stir-fries and several other recipes. You leverage unique health advantages with every helping of cashews, which sets them apart from most other nuts.
Health Benefits of Cashews
Cashew nuts are loaded with useful components that serve some significant health benefits that have been listed below:
Presence of Beneficial Compounds
Nuts and seeds are called superfoods which are brimming with antioxidants, and cashews are no different. Antioxidants are promising chemical compounds which keep your body fit and active by counteracting particles called free radicals, which cause significant damage. This, in turn, helps to reduce the inflammatory response and enhances the ability of your body to remain healthy and sickness free.
Cashews are a valuable supplier of polyphenols and carotenoids that are two types of antioxidants present in many other tree nuts, as well. Experiments connect antioxidants to a reduced rate of oxidant cellular harm in nuts such as hazelnuts, pistachios, and almonds. Cashews could be anticipated to give comparable oxidation-fighting advantages because of their similar antioxidant pattern.
This can be especially true for roasted cashews, which tend to have an improved antioxidant activity relative to their raw equivalents. That said, there is a small amount of cashew-specific reports, and further research is required before firm inferences can be drawn.
Promotion of Weight Loss
Nuts are healthy and calorie-dense. Consequently, people who want to lose weight have been generally recommended to reduce the number of nuts in their eating habits. Research is therefore beginning to associate nut-rich diets with higher weight management and lower body weights generally than nut-free diets. This can be mentioned in part due to the fact that cashews tend to give the body fewer calories than previously believed.
This is presumably because a part of the fat they possess remains stuck in the fibrous layer of the cashew, instead of being consumed during digestion. On the other side, heating or crushing nuts will increase the capacity of your body to digest them entirely, thus raising the number of calories consumed.
As a result, the effects of weight loss could be greatest for the whole, raw cashews, but further testing is required to validate this. And you could lose the antioxidant advantage that originates with heating cashews. Nuts are also found to be rich in proteins and fibre to decrease hunger and foster feelings of contentment, both of which can additionally prevent weight gain.
Boosts Cardiovascular Health
Diets high in nuts, particularly cashews, have historically been associated with reduced disease incidence such as stroke and cardiovascular disease. A few experiments have concentrated on the particular advantages of cashews for cardiovascular health. One observed that people eating cashews had reduced ratios of LDL or bad cholesterol to HDL or good cholesterol than those who did not eat any cashews at all.
Usually, a lower LDL to HDL ratio is used as a sign of healthy cardiac health. Investigators argue that these contradictory findings may be attributed to a large number of experiments and the small scale of their samples. They suggest that while cashews are just as probable as other nuts to support heart health, further research is required to validate this.
Improved Bone Health
Cashews are one of the few extremely copper-rich food sources. An extreme deficit in copper is linked to the reduced mineral density of the bone and boosted the risk of fractures. That being said, further research is required on the implications of minimal copper deficiency, and the possible advantages of copper enrichment for osteoporosis treatment and control.
In addition, copper plays a significant part in preserving our bodies' key structural elements, collagen and elastin. Without enough copper, the body cannot repair weakened connective tissue or the collagen that constitutes the bone scaffolding. This can lead to a number of complications, particularly joint stiffness as body tissues start breaking down.
Improves the Well-being of People with Type 2 Diabetes
Individuals with type 2 diabetes can gain from supplementing their diet with cashews. It's partially since cashews are a decent source of fiber, a vitamin it helps reduce increases in blood glucose and is thought to provide support against type 2 diabetes. There are limited researches examining the effects of cashews on blood glucose levels.
That being said, in one research, people with type 2 diabetes who consumed cashews generally reported reduced levels of insulin — a blood glucose regulation measure — than those who consumed no cashews at all. In comparison, cashews produce just eight grams of net carbs per serving, less than two grams of which are derived from sugars.
Net carbs apply to the gross amount of carbohydrates in a meal, minus the amount of fiber it contains — giving a value for the net amount of carbs the body can actually consume. Replacing foods that are greater in net carbs and cashew sugar is effective to assist to lower blood glucose levels.
Nutritional Value of Cashews (1 cup)
21.3 g of protein
Calories in Cashew Nuts and their Recommended Daily Intake
One portion of cashews weighs an ounce and typically contains 18 nuts. Note that less is generally better when we talk about nuts. Try to combine up a balanced trail mix, use it as a salad topping or consume cashew milk. There are 553 calories in a hundred grams of cashew nuts. 4 to 5 cashew nuts are usually recommended to be consumed on a daily basis.
Ways to Consume Cashew Nuts
The Cashews are incredibly customizable, making them a common ingredient in worldwide recipes. From flavorful blends of butter to cashew-based cookies, here are some of the easiest ways to start consuming these tasty nuts:
Cashews are a perfect replacement for dairy. Dairy-free cheeses can be produced from such nuts — and cashews are among the easiest kinds to use. Cashews can be used for producing a delicious cheese dip or a cube of paleo cashew cheese with its mild flavour.
Cashew nuts are widely utilized as a decoration and primary component in desserts. For instance, by using the cashew butter for a healthy dessert, you can produce mouth-watering healthy caramels. Or you can dissect the Nutella and also make your own cashew spread and chocolate pudding. Cater to your next office party with these salted caramel cashew treats, and you will surely amaze your colleagues.
If you like sugar in your treats, cashews filled with honey are sure to hit the mark. In case you want to take things up a notch taste-wise, Cashew nuts combined with honey and coconut make a tasty, guilt-free snack that can be eaten anytime, wherever you want.
By dipping them in chocolate, you can even turn your cashews into a nutritious snack.
While being marginally softer than other nuts, cashews also have a wonderful texture to them. They make excellent contributions to stir-fry dishes and salads because the main dish does not overshadow its taste. In the last few minutes of preparation, introduce them to your stir-fry so that they are coated with sauce and maintain their pleasing crumble.
Side Effects of Cashew Consumption
Cashews consist of fat, but these are mainly unsaturated, relatively balanced fats. Very raw cashews are not safe to consume because they contain a compound called urushiol that is contained in poison ivy. Urushiol is poisonous, and in some individuals, interaction with it can cause a severe reaction.
Cashew kernels are commonly marketed in supermarkets as "unprocessed," although these have been steamed. That destroys the toxins. These are healthy Cashews. Salted and baked cashews can include higher concentrations of salt and fat, which may not be safe, depending on the manufacturer. It is ideal to first read the label and eat those nuts in small amounts.
People with an allergic reaction to the nut can avoid cashews since they produce strong allergens that may contribute to reactions, such as life-threatening respiratory arrest. In general, eating a diet of diversity is healthier than relying on particular foods as the path to healthy health.
Cashews are abundant in fiber, protein and healthy fats. They also produce a number of advantageous bioactive substances, including vitamins, minerals and health-protective substances. Likewise, cashews can support weight reduction, blood sugar management and heart protection, as well as almonds.
There is less literature on the cashews, though than on other nuts. Consequently, to validate those advantages, more cashew-specific research is required. That said, the addition of more cashews to your diet has little disadvantages. Just note to choose dried roasted or raw varieties from unsalted, if necessary.