7 Reasons to Add Cashew Nut to Your Diet Today

Are you also a fan of Cashew nuts in dry fruits? YES! Everyone loves cashew nuts more than any dry fruits.  Did you know India is the world’s largest consumer of cashews, which processes almost half of global cashew kernels and consumes 40% of the global output? Well, these tasty nuts are more than just a delicious snack. The minerals like magnesium, copper, manganese, and cashew nuts are a powerhouse of vitamins and antioxidants and offer many health benefits. These healthy cashew nuts are a great source of monounsaturated fats, keeping your cholesterol levels in check to maintain good heart health. Plus, they’re a good source of fiber and protein, help repair tissues, and keep you full and satisfied. 

You can add a handful of raw or roasted cashews throughout the day to reap the benefits of it without exceeding your calorie intake. Besides this, vitamin C and zinc in cashews boost your immunity and combat viral infections like colds and flu. So, go ahead and embrace the creamy goodness of cashews. They are not just a tasty treat but a powerful ally for your health and well-being. In this blog, we will understand the nutritional value and health benefits of cashew nuts. 

Nutritional value in Cashew Nuts

Nutritional value in Cashew nuts per ounce serving is-  

Macronutrients

• Fats- 12 g
• Protein- 5 g
• Carbohydrates – 9 g
• Calories- 157 g

Micronutrients

• Copper- 622% of the DV per ounce
• Magnesium- 8% of the DV per ounce
• Phosphorus- 18% of the DV per ounce
• Vitamin B6- 7% of the DV per ounce
• Zinc- 15% of the DV per ounce
• Manganese- 8% of the DV per ounce

7 Surprising Health Benefits of Cashew Nuts You Must Know

Cashew nuts have a lot of benefits. Nutrients and minerals in Cashews help regulate blood glucose levels, help manage weight, and more. Let’s understand how cashew nuts benefit your health- 

Heart Health

Studies show that cashews help reduce the risk of stroke and heart disease. Cashews are packed with monounsaturated and polyunsaturated fats, so they lower bad cholesterol (LDL) and raise good cholesterol (HDL). This reduces the risk of atherosclerosis, which can lead to heart attacks and strokes. Improve your blood lipid profile by lowering bad cholesterol and raising good cholesterol. It also helps to maintain healthy blood pressure and blood vessel function. However, take preventive heart health checkups like the HsCRP test to keep your heart healthy. 

Good for Skin

This powerful antioxidant protects your skin from free radical damage and helps to lock moisture that keeps your skin hydrated and plump. The cashew nuts contain monounsaturated fatty acids like oleic that nourish your skin and prevent dryness. The collagen in cashew nuts keeps your skin firm and elastic, combats wrinkles, and maintains a youthful glow. It also protects the skin from sun damage and prevents premature aging and wrinkles. 

Strengthen Bones

Cashew nuts are rich in magnesium, which helps in calcium absorption and bone mineral density. It helps to reduce the risk of fractures and osteoporosis. The copper in cashew nuts helps collagen synthesis, ensures strong bones, and provides structural support and flexibility. In addition, antioxidants like vitamin E combat free radicals that damage bone cells and contribute to bone loss. To reduce the risk of osteoporosis and bone fractures, take a bone density test from Redcliffe Labs and know the status of your bones. 

Improves eyesight

Studies have shown that people who consume more lutein and zeaxanthin have a lower risk of developing age-related macular degeneration (AMD). The zinc in cashews helps improve your night vision by supporting the production of rhodopsin. Vitamin E protects your eye cells from free radical damage and protects against cataracts and other eye diseases. Besides, the copper in cashews helps keep your cornea healthy, essential for clear vision.

Regulates blood sugar levels

Regular cashew consumption may lower the risk of developing type 2 diabetes by enhancing insulin sensitivity and glucose metabolism. Diabetic patients must consume cashews to manage blood sugar levels more effectively. Along with this, cashews have a GI of around 20, falling into the low-glycemic category. This means they slowly release sugar into your bloodstream, preventing spikes and crashes that help prevent and manage diabetes. Consult your doctor and take a regular blood glucose test to regulate blood sugar levels. 

Improves Brain Functioning

The combination of healthy fats, copper, magnesium, and B vitamins in cashews.can improve cognitive function, memory, and learning. These healthy nuts are rich in healthy fats that help regulate blood sugar levels, provide sustained energy, and improve focus and concentration throughout the day. The antioxidants reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Moreover, these cashews contain tryptophan, which helps to combat depression and anxiety and promote feelings of well-being.

Good for weight loss

Cashew nuts are rich in fiber and protein, promote satiety, control cravings, and help manage weight efficiently. These nuts are a good source of plant-based protein, which helps build and maintain muscle mass. Increased muscle mass leads to a higher metabolic rate, burning more calories even at rest. 

What makes cashew nuts an excellent choice?

Besides being a delicious snack, cashew nuts are packed with essential minerals and nutritious properties, making them an excellent choice for various reasons. Here are some of these reasons-

• Cashews are loaded with minerals like magnesium, copper, and manganese. 
• These healthy nuts are a good source of vitamins B6 and K. 
• It contains heart-healthy fats, i.e., monounsaturated and polyunsaturated fats,
• Cashew nuts are a good source of plant-based protein.
• Rich in antioxidants
• Cashews have a low glycemic index
• The fiber content in cashews promotes healthy digestion and gut bacteria balance.
• It may have anti-cancer properties. 
• It has anti-inflammatory properties.

Cashews: The Ultimate Snack Hack for Your Health

So, there you have it! Next time you seek a healthy and tasty snack, choose cashews instead of processed food. Your health will thank you later as you give your body a delicious and nutritious treat. However, always consult your doctor before adding cashew nuts if you have any health issues or are allergic to cashew nuts or dry fruits. Get a cashew nuts allergy test if you feel uncomfortable after having it. These healthy nuts are perfect for maintaining good health and can enhance the taste of your everyday snacks and meals.