Discover the surprising health benefits of cashew nuts, ranging from heart health, blood sugar control and more!
Introduction
The cashew nut is a popular snack around the world, but its origins are often surprising. Unlike most other nuts we eat, this one does not grow exactly on a tree. Rather, the cashew nut is actually the seed of an Anacardium occidental cashew apple. Taste a bit sweet and juicy; this cashew apple is a tropical fruit. Underneath the cashew apple, there is a nut that grows, which is like the shape of a kidney. This nut is covered by a hard shell that we can’t eat, but inside that shell is the delicious cashew nut that we enjoy in our food.
Although these nuts can be small, they contain a greater amount of nutrients than you can imagine. Another easy way to improve your general wellness is to include them in your snacks or meals.
Nutritional Value of Cashew Nuts
Here’s a closer view of the amazing nutritional value included in one ounce (approximately 28 grams) of cashew nuts:
- Calories: 157 – This tells you how much energy your body can get from eating cashew nuts.
- Fat: 13 grams (including healthy monounsaturated and polyunsaturated fats) – Fat gives our bodies energy and helps us feel satisfied after eating. Cashew nuts have mostly beneficial fats, which are important for heart health.
- Protein: 5 grams – Protein helps build and repair tissues in our body, like muscles and bones.
- Fiber: 1 gram – Fiber helps keep our digestive system healthy and can also help us feel full for longer.
- Carbohydrates: 9 grams – Carbohydrates give our bodies energy.
- Copper: 55% of the Daily Value (DV) – Daily Value (DV) is a general guideline for how much of a nutrient we need each day. Cashew nuts are a fantastic source of copper, which is important for many things in our body, including making red blood cells.
- Manganese: 83% of the DV – Manganese helps our bodies use other nutrients and is important for bone health.
- Magnesium: 20% of the DV – Magnesium helps our muscles and nerves work properly.
- Phosphorus: 13% of the DV – Phosphorus is a mineral that is important for strong bones and teeth.
- Zinc: 5% of the DV – Zinc helps keep our immune system strong and helps wounds heal.
Health Benefits of Cashew Nuts
1. Heart Health Boosters
Our body requires different kinds of fat for normal operation. Particularly the types known as monounsaturated and polyunsaturated fats, cashew nuts are rich in beneficial fats, particularly monounsaturated and polyunsaturated fats. Our hearts crave for these “good fats.” They increase the beneficial HDL cholesterol that maintains our hearts’ health while helping to reduce the harmful LDL cholesterol that can block our arteries. In simpler terms, the beneficial fats in cashew nuts help our hearts work better and stay strong.
2. Blood Sugar Management Aid
For our blood sugar, cashew nuts contain a group of amazing nutrients that provide beneficial fats, protein, and fiber. Fiber slows down our body’s absorption of food-derived sugars. Protein and healthy fats help us feel satisfied and keep us from getting too hungry too soon, which can lead to blood sugar spikes. So, having a handful of cashew nuts as a snack can help our bodies manage blood sugar levels in a healthy way. Those with diabetes or those who want to control their blood sugar should give this a special priority.
3. Support for Strong Bones and Muscles
Our bones and muscles are the foundation of our body, allowing us to move and stay active. Cashew nuts are a fantastic source of three important minerals for keeping this foundation strong: magnesium, phosphorus, and copper.
- Magnesium: Imagine magnesium as the architect of your bones. It helps your body use calcium, another important bone mineral, to build strong bones.
- Phosphorus: Think of phosphorus as the main building block of your bones and teeth. It combines with calcium to make them rigid and sturdy.
- Copper: Copper plays a vital role in the production of collagen, a protein that gives structure and support to both bones and muscles. Collagen is like the glue that holds everything together, making your bones and muscles flexible and strong.
4. Weight Management
While cashew nuts are a good source of fat, they can be a useful tool for weight control. Cashew nuts’ protein and fiber levels can help you feel full for longer, as well as help lower hunger. Furthermore helping to lower blood sugar are the beneficial fats included in cashew nuts, which can assist in weight management.
5. Immune System Support
Cashew nuts contain zinc, a mineral essential for a healthy immune system. These minerals, along with other nutrients in cashew nuts, can support your immune system in several ways:
- Mineral Support: Magnesium and copper play essential roles in immune system function. Magnesium helps activate immune cells that fight off bacteria and viruses, while copper contributes to the production of white blood cells, which are critical for immune defense.
- Antioxidant Power: Cashew nuts contain antioxidants, such as vitamins E and K, which help protect your cells from damage caused by free radicals. Free radicals can weaken your immune system’s ability to fight off infections and diseases.
- Zinc Contribution: While not as abundant in cashew nuts as some other minerals, zinc also plays a role in immune function. Zinc helps support the development and function of certain immune cells, and deficiencies in zinc can weaken the immune response.
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Caution:
Cashew nuts are a fantastic health food, but there are a couple of things to keep in mind. First, they’re packed with energy, which means they have a lot of calories in a small serving. To reap the benefits without going overboard on calories, eat them in moderation. Second, some people have allergies to cashew nuts. If you’re unsure if you have a nut allergy, it’s always best to be cautious and try a tiny amount first to see if you have any reactions.
Conclusion
Cashew nuts are an excellent and simple way to add some major health benefits to your daily diet. Heart-healthy fats concentrated in these small strongholds can help reduce harmful cholesterol and maintain a healthy heart. Cashews are a nutritious snack because their fiber, protein, and nutritious fats cooperate to control blood sugar. Additionally, cashews provide protein for healthy muscles and calcium for strong bones. Not to mention the immune system boost either! Cashew nuts contain minerals and antioxidants that help your immune system function optimally, protecting you from disease.
