A Spoonful of Cashews a Day Will Keep the Doctor Away!
Cashews are beloved all around the world
for their rich taste and versatility. Native to Central and South
America, as well as several Caribbean Islands, these kidney-shaped seeds
are sourced from the cashew tree Anacardium occidentale. Originating
from Brazil, this topical tree produces large juicy fruits, with small
cashew nuts attached at the bottom.
In their raw form, cashews are actually
toxic. They contain a substance known as urushiol that's also found in
poison ivy. Cashew kernels are processed to remove this toxic substance
and access the tasty nuts inside. This is a labor-intensive process,
which is the reason why these nuts are so expensive.
Cashews have been enjoyed for thousands of
years for their rich nutty flavor and ease of storage. They’re consumed
raw, roasted, or salted, and they're full of many beneficial nutrients
too!
The Nutritional Profile of Cashews
Curiously, there’s a perception among many that cashews are very high in
fat, possibly because of their ultra-rich taste. However, these nuts
are actually highly nutritious and have slightly less fat and calories
than many other popular nuts, like almonds, peanuts, and walnuts.
Cashews are rich in a variety of nutrients.
According to the US Department of Agriculture (USDA), 1 ounce of raw
cashews (28.35 grams) contains:
* 157 calories
* 8.56 grams (g) of carbohydrate
* 1.68 g of sugar
* 0.9 g of fiber
* 5.17 g of protein
* 12.43 g of total fat
* 10 milligrams (mg) of calcium
* 1.89 mg of iron
* 83 mg of magnesium
* 168 mg of phosphorus
* 187 mg of potassium
* 3 mg of sodium
* 1.64 mg of zinc.
Cashews also contain vitamins C and B and are high in monounsaturated
and polyunsaturated fats.
Health Benefits of Eating Cashews
1. Can promote weight-loss
Cashew nuts are high in calories, proteins, and fiber that make you feel
fuller for longer. Studies show that people who follow a nut-rich diet
have more success with weight loss and a lower body weight overall
compared to those with a nut-free diet. They're also packed with Omega 3
fatty acids that provide a boost to the metabolism.
Furthermore, while one serving of cashews may be high in calories, the
human body can absorb only around 84% of these calories, research shows.
This is because some of the fat these nuts contain stays wrapped within
their fibrous walls. This means that eating raw cashews can help
maintain a healthy weight.
2. May improve heart health
Research says that cashew nuts are
beneficial for our heart health. One study found that people with type 2
diabetes who ate 30 grams of raw, unsalted cashews daily for 12 weeks
had lower LDL (bad) cholesterol to HDL (good) cholesterol ratios than
those who didn’t consume these nuts at all. HDL is responsible for
absorbing the cholesterol from the heart and transferring it to the
liver where it can be broken down. Having a low LDL to HDL ratio is
considered good for heart health.
Another study published in The American Journal of Clinical Nutrition
found that adding cashews to your diet reduces total and LDL cholesterol
levels. It’s believed that the presence of monounsaturated and
polyunsaturated fatty acids in cashews helps reduce LDL cholesterol
levels, which makes them ideal for reducing the risk of cardiovascular
disease.
3. Can help people with diabetes
For people with type 2 diabetes, adding cashews to their diet can be
really helpful. We already explained above how these nuts help lower LDL
cholesterol levels. In addition, the fiber-rich nut helps prevent blood
sugar spikes by releasing glucose more slowly and steadily into the
bloodstream.
A 2019 study in the International Journal of Endocrinology and
Metabolism revealed that people with type 2 diabetes who consumed 10% of
their daily calories from cashews had overall lower insulin levels
compared to those who didn’t eat these nuts. Keeping insulin levels
down, as you might know, helps with blood sugar management. Hence,
adding cashews to your diet might be a good idea.
4. Great for the bones and prevents blood disease
Having cashews daily can be great for your
bones and can also help in avoiding blood diseases. This is because
cashew nuts are rich in copper – one ounce (about 18 nuts) contains 622
micrograms of the nutrient. Copper deficiency is linked with lower bone
mineral density and iron deficiencies like anemia. Also, copper helps in
keeping your joints flexible by synthesizing collagen, a protein
responsible for healthy joints and skin elasticity.
The magnesium in cashews is also important for bone formation, as it
promotes the absorption of calcium by the bones.
Our diet should contain the recommended daily amount of copper (900
micrograms), and cashews can take care of almost 70% of it!
5. Protects the eyes
Cashews contain zeaxanthin and lutein, powerful antioxidants that can
protect the eyes. Health experts say that zeaxanthin is a pigment that’s
directly absorbed by our retina and is a vital defense against damaging
light. These two compounds also inhibit the growth of cataracts and
prevent age-related macular degeneration along with cellular damage to
your eyes due to unstable molecules called free radicals. Thus, you must
try and eat cashews daily for better eye health.
How to add cashews to your diet
Benefits Of Eating Cashews, diet
Cashews are very easy to add to your diet.
- Toss cashews in scrambled tofu, stir-fries, soups, and stews.
- Add them to your salad, along with lettuce, tomatoes, and olive oil.
- Soak them overnight with almonds and raisins and enjoy in the morning
as a filling and healthy snack.
- Prepare with rice in a slow cooker. Add chicken and soy sauce if you
want.
- Get cashew butter and spread it on toast. Or stir it into yogurt or
oatmeal.
- Combine cashew butter with oats and other dried fruits to prepare
yummy energy balls.
Cashews are easily available in grocery stores and should be stored in
an airtight container at room temperature. Do remember that these nuts
are high in calories. Hence, they're best enjoyed in moderation. Also,
roasted and salted cashews have considerable amounts of added oils and
salt. So, if your goal is to keep your fat or sodium intake low, then
your best option is to go with dry roasted or raw unsalted cashew
varieties.