The Benefits Of Eating Cashew Nuts are many!
Cashews are indeed the ultimate vegan ingredient! Their creaminess is the reason why it can be used in so many different recipes; from Vegan cheeses, vegan creamy sauces and ice cream, not to mention that they can easily be added to salads, stews and much more!
Cashew nuts are native to Brazil, where they have long been viewed as a delicacy. More recently, cashews have become popular throughout the world for their delicate flavor and extraordinary health benefits. Manufacturers always sell cashews in their shelled state, as part of the shell contains a resin that is not safe for consumption. However, it is possible to purchase raw cashews, roasted cashews, or cashews that have been seasoned with various flavorings. This means you can use them as a snack or as an addition to salads, smoothies, stir-fries, and other meals. With each serving of cashews, you harness incredible health benefits that set them apart from other nuts.
How To Eat Cashews?
Cashew nuts are tasty and highly sought-after nuts. They can be enjoyed either roasted or plain, and with or without salt. They are added to various delicacies and a range of confectionery food items like cookies, biscuits, and ice cream. Cashews are also used to make creamy vegan sauces and vegan milk. Each ounce of cashews contains around 160 calories, so it’s best to limit yourself to a handful (16-18 nuts) a day.
Cashews Nutrition Facts
Cashews are good for you as they are a powerhouse of proteins and essential minerals, including
Sodium is also present in very small quantities. According to the National Nutrient Database, cashews also contain vitamin C, B- vitamins, thiamin, riboflavin, niacin), folate, and vitamin E (alpha-tocopherol), and vitamin K (phylloquinone). They are a source of oleic acid and provide a good quantity of monounsaturated fat and low amounts of polyunsaturated fats with no total cholesterol content when consumed in moderation.
Like any other nut, they are high in calories but are really filling. So just make sure you consume them in moderation so that you can get the most of them without going overboard!
Let’s have a look at a couple of other benefits:
1. Cashews Are Rich in Heart-Healthy Fatty Acids
Not all fats are bad for you, and some types of fat can actually help your heart health. Cashews contain heart-healthy monounsaturated fats, including oleic and palmitoleic acids.
These are essential fatty acids that have been associated with lower levels of unhealthy LDL cholesterol and higher levels of healthy HDL cholesterol. As a result, the consumption of monounsaturated fats in cashews is associated with decreased risk of cardiovascular diseases. Cashews provide nearly 100 percent of your recommended daily Copper Intake.
Copper is a trace mineral that we get in very small amounts, mostly from animal sources such as crab, mussels, liver, and oysters. The presence of copper is required for a variety of physiological reactions in the body, including reactions needed for energy production, the metabolism of iron, and neurotransmission.
Failure to get enough copper has been associated with poor immune system functioning; higher risk of cardiovascular disease; increased risk of neurodegenerative diseases, such as Alzheimer’s or Parkinson’s; and impaired bone health.
Cashews are an excellent vegetarian source of copper, providing more of the mineral than most other non-meat sources. In fact, eating a quarter-cup of cashews every day gives you 98 percent of your recommended daily intake of copper, which may decrease your risk of chronic diseases.
2. Cashews Are Good For The Skin
“Cashew oil does wonders for your skin,” Cashew nut oil is rich in selenium, zinc, magnesium, iron and phosphorous. Also, they are great sources of phytochemicals, proteins, and antioxidants. The high percentage of selenium in cashews is not only good for your skin but “helps prevent cancer as well,” says nutritionist Anju Sood.
3. Boost Immune System
Cashews contain zinc, which plays a vital role in the strengthening of the immune system against microbial infections, and the healing of wounds. It is extremely important during pregnancy for the growth of the baby and the developmental years of childhood to maintain a healthy body.
4. Healthy Muscles & Nerves
Cashews are a good source of magnesium, which is vital for the healthy development of bones, muscles, tissues, and the body’s organs. Magnesium helps maintain blood pressure, boost immunity, maintain nerve function, and keeps the bones strong. It’s also involved in metabolic functions and helps regulate the blood sugar levels of the body (via insulin activity). A deficiency of magnesium can alter the metabolism of calcium and the hormones responsible for its regulation.
5. Aids In Weight Loss And Maintenance
Cashews contain less fat than other popular nuts including peanuts, pecans, almonds, and hazelnuts.
Magnesium in cashew nuts is essential for regulating the metabolism of fat and carbohydrates, which may further help you lose weight. Cashews are relatively good sources of protein, which is key to losing weight because protein makes you feel fuller for longer, which means you will be less likely to consume more calories during the day, which will bring you to a calorie deficit. A calorie deficit is how the weight goes down.
You can try some of our yummy recipes with Cashews! See Below: