Well being advantages of cashews | BBC Good Meals

Dietary profile of cashew nuts

30g of uncooked cashew nuts comprises:

• 166Kcal/695KJ
• 5.5g protein
• 13g fats
• 9g carbohydrate
• 1g fibre
• 2mg iron
• 88mg magnesium
• 1.7mg zinc

Nutritionally, cashew nuts are a great supply of protein and unsaturated fats. A 30g serving comprises about 160 energy, however as a result of they’re wealthy in protein and unsaturated fats, they supply a larger satiety stage. This serving dimension additionally offers about 20% of your every day magnesium consumption which is vital for hormone well being, in addition to containing manganese, selenium, iron and zinc.

Well being advantages of cashews

1. They assist defend towards narrowed arteries
2. They make it easier to to stay longer
3. They include antioxidants, to assist defend towards sure ailments
4. They scale back the danger of coronary heart illness and stroke
5. They could scale back osteoarthritis signs
6. They could assist handle colitis signs
7. They could assist wholesome weight reduction
8. They could assist handle blood sugar ranges
9. They could assist scale back the danger of stroke
10. They could assist stop reminiscence loss

Are cashew nuts good for you?

1. They assist defend towards atherosclerosis and will decrease levels of cholesterol

Cashew nuts include folate and vitamin E which assist to guard towards blocked or narrowed arteries (atherosclerosis). A 2019 research additionally discovered that every day consumption of cashew nuts might assist enhance levels of cholesterol in these with sort 2 diabetes.

2. They make it easier to to stay longer

Analysis has discovered that diets larger in unsaturated fat, as present in cashew nuts, scale back the danger of each complete and cause-specific mortality.

3. They assist defend the physique towards oxidative stress

Oxidative stress can, over time, trigger harm to organs, tissues and even cells which can lead to numerous ailments similar to Parkinson’s, Alzheimer’s and a number of sclerosis. Antioxidants assist to ‘mop up’ oxidative stress and cashew nuts are a wonderful supply of antioxidants, particularly polyphenols and carotenoids.

4. They assist to cut back the danger of coronary heart illness and stroke

Homocysteine is an amino acid, but when ranges get too excessive within the physique it will increase irritation and subsequently the danger of coronary heart illness or a stroke. Consuming cashew nuts has been linked with lowering homocysteine ranges within the physique.

5. They could assist scale back osteoarthritis degeneration

A 2020 research demonstrated that the mixed antioxidant and anti inflammatory advantages of consuming cashew nuts helps towards the unfavorable results of osteoarthritis.

6. They could assist in the administration of colitis

Colitis is an inflammatory bowel situation and analysis means that cashew nuts might assist scale back irritation and assist in the administration of colitis.

7. They could assist with wholesome weight reduction

Analysis signifies that diets that embrace a better consumption of nuts, like cashew nuts, are related to diminished weight acquire and a decrease danger of weight problems.

8. They could assist in managing blood sugar ranges

A 2019 research discovered that every day consumption of cashew nuts helped to enhance insulin sensitivity, and subsequently blood sugar administration in these with diabetes. That is in all probability because of the excessive protein and unsaturated fats content material that helps promote wholesome blood sugar regulation.

9. They could assist scale back the danger of a stroke

Cashew nuts are a great supply of magnesium, and analysis has discovered that larger blood ranges of magnesium have been linked with a diminished danger of a stroke.

10. They could assist defend towards reminiscence loss

The nice dietary profile of cashews – protein, important fat, nutritional vitamins and minerals – work collectively to assist supply attainable advantages towards reminiscence loss.

Are cashew nuts protected for everybody?

It’s attainable to have a cashew nut allergy, and if there’s any signal of an allergic response similar to problem respiration, swelling of the face, tongue or lips, then name 999 instantly, as this may be life-threatening.

These with an current nut allergy usually tend to be allergic to cashew nuts.

Is cashew cheese good for you?

In terms of vegan cheese, cashew cheese is likely one of the higher selections as it’s minimally processed and usually comprises simply cashew nuts and water, or maybe a little bit lemon juice and yeast flakes. Examine the label when shopping for cashew cheese to make sure that it doesn’t have plenty of added extras like sugar or further oil.

The underside line…

Cashew nuts have quite a few well being advantages and are a great supply of vitamins together with protein and unsaturated fat, in addition to many nutritional vitamins and minerals. As with all nuts, they’re finest eaten moderately as a part of a balanced weight-reduction plan, and all the time finest eaten uncooked reasonably than these which are salted or honey roasted, which then begins to negate their pure well being advantages.

Additional studying

Cashew recipes
Prime 10 healthiest nuts
Nut allergy: a dietician explains what to search for
Kinds of fats
Highlight on coronary heart illness

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