Health Benefits of Cashew Nuts

Cashews are kidney-shaped seeds with various nutritional components. Let us examine their nutritional value per 100 grams:

Nutrients available in cashews can be an excellent addition to a balanced diet with good fats, vitamins and minerals. Due to this, cashews have various benefits for hair, skin and other organs. Some of the common cashew nut benefits for males and females are:

Cashew Nuts And Weight Loss

One significant cashew nut health benefit is that it helps in weight management. Cashews are a source of healthy fats, fibre and protein, which is crucial for weight loss. These nutrients present in cashews reduce hunger pangs by keeping you full for a longer time.

Further, these nuts are packed with plant-based protein, which helps maintain muscle mass. High muscle mass means high metabolic rate, which causes burning of calories even in rest.

Cashew Nuts Promote Heart Health

Another crucial cashew nut benefit for females and males is reduced risk of heart disease. It is swamped with polyunsaturated and monounsaturated fats, which help lower triglyceride and cholesterol levels.

This reduces the risk of various heart diseases, such as heart attacks, strokes, etc. In addition to this, cashew nuts are rich in potassium, antioxidants and magnesium, which promote heart health.

Cashew Nuts Support Bone Health

The high nutritional value of magnesium in cashews also makes it suitable for bone health. The high amount of magnesium in cashews assists in the absorption of calcium and supports bones.

Furthermore, cashews also contain vitamin K, which is important for maintaining bone density and reducing the risk of osteoporosis. Apart from this, copper in cashews helps in collagen synthesis, which offers structural support and flexibility to bones.

Cashew Nuts Regulate Blood Sugar

Regular consumption of cashew nuts is also helpful in controlling blood sugar levels. It enhances insulin sensitivity and glucose metabolism and reduces the risk of type 2 diabetes.

Cashews have a glycemic index of around 20, which means they gradually release glucose into the bloodstream. Further, they prevent sudden glucose spikes, thus helping in managing diabetes.

Cashew Nuts Improves Eyesight

Another popular health benefit of cashew nuts is that they improve eyesight. Research has found that those who consume zeaxanthin and lutein have a lower risk of age-related macular degeneration.

The zinc content present in cashew nuts helps in the production of rhodopsin, which further improves night vision. Furthermore, vitamin E present in cashew nuts protects from free radical damage and various eye diseases, such as cataracts.

Cashew Nuts Improves Brain Functioning

Cashew nuts are packed with vitamin B, magnesium, copper and healthy fats, which are essential for improving cognitive function. The healthy fats help regulate blood sugar levels, offering sustained energy that further helps improve concentration and focus throughout the day.

Furthermore, the antioxidants present in cashew nuts reduce the risk of illness like Parkinsons and Alzheimers. Additionally, the tryptophan present in cashew nuts alleviates the symptoms of anxiety and depression.

Cashew Nuts Reduce Inflammation

Another benefit of cashew nuts is reduced inflammation. They are rich in vitamin E, a potent antioxidant that helps reduce oxidative stress and inflammation.

Regular consumption of cashew nuts also lowers the risk of various chronic diseases, such as leprosy, warts, sore teeth, ringworm and elephantiasis.

Cashew Nuts for Hair

Some prominent benefits of cashews for hair include stronger and darker hair, a shiny appearance, etc. The copper content in cashew nuts helps produce melanin, which makes hair stronger and darker.

Further, the monounsaturated and polyunsaturated fats present in cashews help maintain a natural oil in the scalp, keeping hair moisturised and glossy.

Cashew Promotes Healthy Skin

Another significant cashew benefit for the skin is increasing collagen production and preventing premature ageing. It is rich in copper, which helps boost collagen production and maintain skin elasticity.

Furthermore, the selenium and vitamin E present in cashew nuts are antioxidants that prevent the skin from damage caused by free radicals and thus prevent premature ageing.

Cashews can be enjoyed in a variety of ways. Whether roasted as a snack, paired with fruits and veggies, or incorporated into savoury dishes for added nutrients and texture, the possibilities are endless. Here are some creative and delicious cashew nut recipes to try at home:**

Cashew Nut Curry

Ingredients

• Cashew nuts

• Onion

• Tomatoes

• Coconut milk

• Fresh cilantro

• Cumin

• Turmeric powder

• Red Chilli powder

• Coriander powder

• Garam masala

• Vegetable oil

• Salt

How to Prepare

Step 1: In a pan, add one tablespoon of vegetable oil. Once the oil is warm, add cumin seeds, garlic, onion and tomatoes until they are tender.

Step 2: Once the aroma of roasted garlic, onion and tomatoes starts coming, add curry spices such as red chillies, turmeric, salt and coriander powder and simmer it.

Step 3: Now blend cashew nut with coconut milk to make a smooth paste.

Step 4: Once the curry starts to thicken, add the coconut milk and cashew nuts paste.

Step 5: Boil the curry for 5 minutes until it is cooked.

Step 6: Once it is ready, garnish it with fresh cilantro and serve it with rice or naan.

Cashew Nut Chocolate Bars

Ingredients

• Cashew nuts

• Dried cranberries

• Dried apricots

• Dark chocolate

• Butter

How to Prepare

Step 1: In a bowl, add the dark chocolate with butter and melt it.

Step 2: Now, add cashew nuts, dried cranberries and apricots in a bowl and stir it.

Step 3: Once it is mixed properly, add parchment paper to a tray, pour the chocolate mixture, and level it out.

Step 4: Once it is levelled, keep the tray in the freezer until solidified and then serve it.

Cashew-Cauliflower Soup

Ingredients

• Raw cashews

• Low-sodium vegetable broth

• Olive oil

• Yellow onion

• Cloves

• Garlic

• Cauliflower

• Cannellini beans

• Fresh thyme leaves

• Fresh oregano leaves

• Kosher salt

• Ground black pepper

How to Prepare

Step 1: First, preheat the oven to 350°F and place a microwave-safe bowl inside it with ½ cup cashew and water.

Step 2: Next, heat the mixture in the microwave for 3 minutes. Once it is heated, let it cool.

Step 3: Blend the mixture with 1 cup broth until it becomes smooth.

Step 4: Heat the oil in a large pan over medium heat. Once the oil is heated, add the garlic and onion and cook for 3 to 4 minutes until tender.

Step 4: Next, add chopped cauliflower and let it cook for 5 minutes until it becomes golden brown.

Step 5: Add thyme, beans, oregano, pepper, salt and 2 ½ cup of broth and cook the mixture for about 10 minutes.

Step 6: Next, toast some cashews on a baking sheet until golden, and then chop them.

Step 7: Add the cauliflower mixture to the cashew mixture and blend it until it becomes smooth.

Step 8: Serve the mixture in a bowl and garnish it with toasted cashews and pepper.

Apart from various listed benefits, eating too many cashews can also cause side effects, which are listed below:

Nut Toxicity

Raw cashews contain urushiol, a toxic compound also found in poison ivy. If not properly processed, urushiol can cause skin rashes and irritation. However, commercially available cashews are typically roasted or steamed to remove urushiol.

Allergic Reactions

Some people may experience allergic reactions to cashew nuts, which can result in signs like swelling, itching and hives. Further, in rare cases it may result in anaphylaxis, a potentially fatal reaction that needs to be treated right away. Breathing difficulties, throat swelling and a drop in blood pressure are a few symptoms of anaphylaxis.

Gastrointestinal Issues

Due to their fat content and high fibre, eating too many cashews can lead to gastrointestinal issues such as bloating, constipation and diarrhoea. These issues can be particularly pronounced in individuals with sensitive digestive systems or those unaccustomed to high-fibre foods.

Weight Gain

If ingested in excess, cashew nuts can lead to weight gain due to their high calorie and fat content. Despite being a healthy snack, moderation is essential to avoid consuming too many calories. Incorporating cashews into a balanced diet, rather than consuming them in large amounts, can help maintain a healthy weight.

Kidney Stones

Cashews contain oxalates, which, in high quantities, can contribute to the formation of kidney stones in some individuals. Oxalates can bind with calcium in the kidneys to form calcium oxalate stones, a common type of kidney stone.

Those prone to kidney stones should monitor their intake of high-oxalate foods, including cashews. In case of any issue, seeking medical care is important.

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Cashew nuts offer numerous health benefits due to their rich nutrient content, including healthy fats, vitamins, and minerals. However, they should be consumed in moderation to avoid potential side effects such as weight gain, gastrointestinal issues, and the risk of kidney stones.

Additionally, individuals with nut allergies must exercise caution, as cashews can cause severe allergic reactions. Balancing their consumption within a varied diet can help you enjoy their benefits while minimising risks.

How many cashews can I eat a day?

The creamy and nutty flavour of cashew nuts can cause individuals to eat more than enough in one sitting. Hence, the ideal amount of cashews consumed is 28.35 grams, which is roughly 18 cashews and contains around 157 calories.

Who should not eat cashew nuts?

Cashews should not be consumed by individuals who have allergic reactions to cashew nuts. Further, individuals who are prone to kidney stones may need to limit their intake of high-oxalate foods like cashews.

Are cashews good for losing weight?

Cashew nuts and weight loss can go hand in hand if consumed properly. It contains essential nutrients such as protein, healthy fats and vitamins, which can help keep you satiated and reduce cravings for unhealthy snacks.

Further, the dietary fibre present in cashews promotes feelings of fullness and can help control appetite.

Disclaimer: This is a general guide on the Health Benefits of Cashew Nuts. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.