Are Cashews Good For You. | Health Benefits Of Cashews

Are Cashews Good For You? What are the health benefits of cashews? In today’s article, we are going to talk about everything about Cashews.

Why Cashews Are so Good for You?

This tree nut deserves more credit in the street when it comes to your health. Native to South America, this cream-coloured, kidney-shaped tree nut is now grown in other tropical areas around the world like India. So-called “raw” cashews (which have been cooked, but not browned or roasted), as well as roasted cashews, are commonly used in Asian cooking.

They’re also a popular snack. Thanks to the growing trend of plant-based eating, you can find cashew butter, cashew milk and vegan dishes aiming to mimic dairy-based products like cashew cheese and cheese sauce.

Cashew Nutrition Facts:

Let’s Look At The Nutrition Facts Of Cashews:

In a serving of 1 ounce or about 18 whole cashews, there are

  • 163 calories.
  • 4 grams of protein.
  • 13 grams of fat.
  • 3 grams of saturated fat.
  • 9 grams of carbohydrates.
  • 1 gram of sugar.
  • 1 gram of fibre.
  • 5 mg of sodium.

A 1-ounce portion of cashews also gives you healthy doses of vitamin K and a handful of other minerals which are essential for your daily intake routine.

These minerals include:

  • Copper (31% of your daily goal).
  • Magnesium (18% of your daily goal).
  • Phosphorus (14% of your daily goal).
  • Manganese (12% of your daily goal).
  • Zinc (10% of your daily goal).
  • Iron (9% of your daily goal).

Health Benefits Of Cashews:

Let’s Talk About Some Health Benefits of Cashews:

Compared to some other nuts like almonds, walnuts and pistachios, cashews don’t have as much research behind them. What does exist is promising, but dig a little deeper and you’ll realize that you probably won’t reap those benefits from eating cashews.

For example, there are a few published animal studies on anacardic acid – a compound in cashew nuts. Research shows that anacardic acid stimulates muscle cells to eat more glucose (a great benefit for diabetics). Another recent study found that when mice received a diet high in fats and sugars as a dietary supplement, the accumulation of fat in their liver slowed, as did their growth to resist Insulin – both of which indicate anti-diabetes benefits.

But here’s the catch: Anacardic acid is extracted from the shell surrounding the cashew nuts, which also contains a compound that can give your skin poison ivy-like a rash. There is no anacardic acid in the nuts that we eat, although some may survive depending on how nuts are treated.

One study, published in the Journal of Nutrition, did find that eating about 1 ounce of cashews each day for 12 weeks helped people with type 2 diabetes reduce their blood pressure and increase their HDL or “good” cholesterol. Other research shows copper is beneficial for our skin (it’s also involved in energy production in our bodies). Copper can encourage collagen and elastin production (which helps keeps skin looking youthful and prevent wrinkles from forming) and is essential for wound healing. But dig into those studies and it seems they’re predominantly focused on the topical use, or exposure to, copper. Eating copper-rich foods hasn’t been a research focus—at least not yet. However, none of this means that cashew nuts are not a healthy choice. They are! Make a vegetable cashew sauce and “without a doubt” you will eat less saturated fat.

Mix cashew nuts in your favourite lane mixture or granola recipe and add protein and heart-healthy fats – both of which make your recipe more satisfying. Or turn your favourite frying pan with cashew nuts for some crises.

Additionally, there is a lot of research showing that people who eat nuts are healthier and live longer (really!). So, keep going, open some cashew nuts.

Engr. Raja Abu Bakar

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