The Benefits of Cashews
The benefits of cashews are plentiful. They can be included in diets to make substitutions for unhealthy foods, and this includes both the regular consumption of cashews as well as their inclusion in recipes for healthier versions of common dishes. The health benefits include protection against cardiovascular disease, cancer, anemia, kidney problems, high blood pressure, diabetes, and osteoporosis.
The benefits of cashews are plentiful. They can be included in diets to make substitutions for unhealthy foods, and this includes both the regular consumption of cashews as well as their inclusion in recipes for healthier versions of common dishes. The health benefits include protection against cardiovascular disease, cancer, anemia, kidney problems, high blood pressure, diabetes, and osteoporosis.
The following are the top 10 health benefits of cashews:
1. High in many vitamins and minerals Cashews are a great source of manganese, copper, phosphorus, magnesium, zinc, iron protein, dietary fiber, and vitamin K. These nutrients work together to help protect the body against infection, support brain function, provide energy, help muscles contract, and promote bone health.
2. Protection against cardiovascular disease A study in the American Journal of Cardiology found that when individuals combined cashews with a low-sodium diet they were able to achieve dramatic improvements in heart risk factors pertaining to cardiovascular disease. The study also found an excellent reduction in total cholesterol, LDL cholesterol (bad cholesterol), and triglyceride levels.
3. Tasty nuts that can help you lose weight Cashews are low in carbohydrates and high in protein. Protein is the nutrient required by the body to maintain lean muscle, which means cashews can also help manage weight because they support metabolism and the body’s ability to burn calories.
4. Healthy fats that can help lower bad cholesterol The unsaturated fatty acids found in cashews can help lower LDL cholesterol, which is also known as “bad” cholesterol because it contributes to the buildup of plaque inside arteries and increases the risk for cardiovascular disease. Unsaturated fat can even have a positive effect on triglyceride levels.
5. Can help prevent cancer Cashews are considered healthy fat because they are low in saturated fat and high in unsaturated fatty acids, particularly oleic acid which is believed to have anti-cancer effects. Oleic acid is also known for its anti-inflammatory properties, which may reduce the risk of cancer.
6. Anemia-fighting benefits Iron deficiency can lead to anemia, which causes fatigue and weakens the body’s ability to fight infection. Cashews are one of the greatest food sources of iron, with just 3 ounces supplying more than 50 percent of the daily value for this nutrient.
7. Help prevent kidney problems Cashews can help prevent kidney problems due to their high levels of magnesium, which has been shown to regulate blood pressure by relaxing or tightening smooth muscle tissue. People who do not consume enough magnesium are at an increased risk for high blood pressure and kidney problems.
8. Can lower blood sugar levels Cashews contain many antioxidants including polyphenols, a type of antioxidant known to protect against cardiovascular disease and cancer. These antioxidants also help reduce inflammation that can lead to high blood sugar levels.
9. Helps fight diabetes Cashews are a great source of magnesium, which has been shown in studies to help regulate blood pressure due to its relaxing or tightening effects on smooth muscle tissue. Magnesium can also help lower elevated blood sugar levels.
10. Can reduce the risk of osteoporosis Phosphorus, magnesium, and calcium in cashews can help maintain strong bones and prevent osteoporosis. Together these minerals promote bone mineral density and healthy teeth and gums.
Benefits of cashew nuts for the Brain:
Cashew nuts are famous for their nutritional profile. Cashews are rich in nutrients, minerals, and vitamins to fuel our body systems. They are good brain-boosting foods that have the ability to boost memory power, the health of skin/ hair, eyesight, etc.
These nuts contain antioxidants that protect our cells from damage ie., fight cancer cell growth. The nuts are packed with minerals like manganese, copper, potassium which work together to form beautiful nails and shining hair. The nut is also rich in antioxidants namely Vitamin E which works by protecting brain cells from damage due to its anti-inflammatory properties.
Disadvantages of cashew nuts:
1) Causes Allergy Cashews are known to cause serious allergies, sometimes referred to as cashew-nut anaphylaxis. Cashews are actually related to poison ivy and if one is allergic to poison ivy they will most likely be allergic to cashews too.
2) Bad for Your Skin A study was done at Harvard University on more than 22,000 nurses with the dietary information of more than 125,000 women. The results showed that those who ate one or more servings of nuts per week were 14 percent less likely to develop sagging skin associated with aging.
3) Bad for Your Heart Cashews are very high in fat, so they can contribute to coronary heart disease. They have also been known to raise cholesterol and triglyceride levels in the blood.
4) Breading Hazard Cashews, along with other nuts such as peanuts, pistachios, and pecans, contain trace amounts of proteins that can be harmful to your health if injected during a medical procedure such as an X-ray or MRI. Always ask before eating these types of nuts if you’re about to have an exam.
5) May Contain Aflatoxin Cashews are often stored in warm climates, which may cause the growth of a toxic mold that produces Aflatoxin; this toxin has been known to cause liver damage and even death. Though there is not enough proof that it is completely detrimental, it is advised to not eat too many at a time or eat them raw.
6) Can Cause Serious Allergic Reactions Cashews are known to cause serious allergies, sometimes referred to as cashew-nut anaphylaxis. The nuts are actually related to poison ivy and if one is allergic to poison ivy they will most likely be allergic to cashews too.
7) Not Safe for Pregnant Women Cashews are believed to be unsafe for pregnant women because they can trigger uterine contractions and lead to preterm labor. Unless you’ve talked with your OB about eating them, it’s best not to risk it.
8) May Cause Nausea and Stomach Upset There are reports that cashews may cause nausea or stomach upset if eaten by people with gastritis.
9) May Cause Nausea and Vomiting The presence of nickel in raw cashews can lead to both nausea and vomiting, so it is advised to avoid eating too many at once or consuming them raw.
10) May Contain Salmonella Cashews may contain salmonella, which can cause serious illness if consumed by the elderly, children under the age of 5, pregnant women, or individuals with a weakened immune system.
cashew benefits for females:
1) Increases Fertility Cashews contain very high levels of Iron, which is important for producing red blood cells in your body. Iron is often recommended to women who suffer from irregular menstruation or infertility because it enhances fertility by increasing iron storage in the body.
2) Good For Pregnant Women Including cashews in your diet is good for pregnant women because they are a rich source of Iron which boosts fertility, maintains healthy skin and hair, and builds the immune system.
3) Prevents Heart Diseases In cashews, there is a large number of minerals such as calcium, magnesium, manganese, and potassium that not only regulate heart beating but also help in lowering the risk of heart disease.
4) Prevents Cancer Cashews are rich in antioxidants that help reduce the formation of free radicals which cause cancer. Again, making them an excellent choice for pregnant women to eat frequently in order to prevent certain types of cancers such as breast or ovarian cancer later on in life.
5) Prevents Osteoporosis Cashews have a high content of minerals such as magnesium, calcium, and phosphorus that are responsible for strengthening the bones. These minerals also help in preventing osteoporosis.
6) Maintains Healthy Blood Sugar Levels The unsaturated fatty acids present in cashews help in regulating the synthesis of the hormone insulin which is very important for maintaining healthy blood sugar levels.
7) Good For Skin And Hair Cashews are a rich source of Vitamin E, a powerful antioxidant that not only prevents the formation of free radicals but also imparts a glow to your skin and hair.
8) High In Energy Nuts such as cashews are very high in energy because of their nutritional value. Thus, they can be added to other ingredients and used as a replacement for other calorie-rich foods such as fatty snacks or desserts.
9) Prevents Anemia The presence of Iron and folic acid (A b vitamin) makes them an excellent choice for pregnant women to eat frequently in order to prevent anemia from developing.
10) Improves Nervous System Cashews are a rich source of copper, a mineral that is responsible for the production of neurotransmitters such as serotonin and dopamine that help improve mental health and maintain a positive outlook on life. A lack of adequate Copper can cause depression, anxiety, and other mental disorders.