Satisfying as a snack and an integral ingredient of a few dishes, the cashew nut is a plant originating from Brazil and is high in minerals. They are viewed as a delicacy in Brazil, but recently, they have become popular throughout the world because of their distinct flavor and extraordinary health benefits.
These kidney-shaped nuts have a rich, buttery taste and a creamy texture. Just a handful of these nuts carries a healthy punch and is rich in minerals like copper, magnesium, phosphorous, zinc, iron, and selenium. They are also a great source of healthy fats, proteins, fiber, and vitamin K.
You can find raw, roasted, or seasoned states of cashews in bulk in any part of the world. They can be used as a snack or as an addition to stir-fries, salads, and other meals. Each serving of cashew nuts harnesses health benefits that set them apart from other nuts and make them popular with people around the world.
Maintaining Heart Health
These nuts keep a check on various health conditions, with the most prominent being heart disease. Plenty of studies have proved that a continuous intake can bring down the cholesterol levels in the body, and emerging evidence suggests their beneficial effects on inflammation, oxidative stress, and vascular reactivity.
In a low-fat diet, a fistful of nuts a day can reduce the risk of heart disease. It is due to the presence of high magnesium content, which helps the heart in receiving enough blood, that the risk of ischemic heart disease is reduced. The fatty acids found in these nuts are good for the health of your heart.
Copper is a trace mineral found in small amounts from various non-meat sources, but cashew nuts are an excellent source of it. Eating a quarter cup of cashew nuts gives you 98% of the recommended daily intake of copper, and this decreases the chances of developing chronic heart disease.
Preventing the Blood Disease
A deficiency of copper in your body can lead to anemia – a condition in which the red blood cell count of a person goes down. Just a single serving of cashew nuts contains enough copper and iron that can help in the formation and utilization of red blood cells in the body.
If you are consuming them on a regular basis but in limited quantities, you’ll be able to avoid all types of blood diseases. The copper found in these nuts plays an integral role in eliminating free radicals from the body. Along with iron, it also increases the oxygen-carrying capacity of our red blood cells.
This regulates that the billions of cells in the body get oxygenated blood without any disruption and prevent you from feeling tired. Incorporating cashews in your diet also prevents blood pressure problems because of the presence of magnesium in them. Magnesium is also involved in the treatment of hypertension.
Managing Weight Issues
Nuts have become an integral part of various diet plans that aim to reduce excess body weight. This might be surprising for a few people as cashews seem to be calorie-high foods. However, when consumed in moderation, they help in managing weight because of containing monounsaturated fat.
Cashews are also a good source of omega-3 fatty acids that help in boosting the metabolism and burning body fat. A single serving contains enough amount of copper that can regulate the metabolism and assist in the production of energy within your body. A handful of these nuts contains 6 grams of carbs that is healthy and fulfilling.
Eating nuts can leave you feeling full for hours and curb the cravings or the urge to eat unhealthy snacks. However, since these nuts are high in calories, this only works when they are consumed in moderation. Also, they should always be consumed in raw and unsalted forms so that they become beneficial for weight loss efforts.
Protecting Eye Health
In the urban environment, where the pollution is ever-increasing, the health of our eyes is compromised as they are susceptible to various infections. Your eyes are very sensitive and the harmful UV rays can affect your vision if they stay unprotected for long periods in the polluted environment.
There is a powerful antioxidant pigment called zeaxanthin in cashew nuts. It is readily absorbed by our retina and forms a protective layer over it. This layer protects it from harmful UV rays. It also prevents age-related macular degeneration that plays a vital role in maintaining eye health.
The zinc present in these nuts boosts your immune system which, in turn, protects you further from any kind of foreign body. This means that cashews can help in fighting off many infections and save you from serious illnesses that can compromise your quality of life.
Improving Bone Health
Copper, magnesium, phosphorous, and zinc are found abundantly in cashews and all of them are required for bone health. The manganese in these nuts assists the body in maintaining a healthy bone structure by producing such enzymes that are needed to build strong bones.
The phosphorous and magnesium found in cashew nuts also have a pivotal role in the formation of bones and teeth. Vitamin K helps in building bones, maintaining bone density, regulating calcium levels, and supporting overall bone health. Copper makes the bones less prone to breakage or osteoporosis.
All the minerals found in cashews work together in promoting bone health. Each of them has an integral role in supporting the overall musculoskeletal structure of the body. By making cashews a regular part of your diet, you can enhance the strength of your bones and make them less susceptible to wear and tear.
Better Skin and Hair
Cashews come in high quantities of selenium, zinc, magnesium, phosphorous, and iron that work wonders for your skin and hair. They are also a great source of proteins, antioxidants, and phytochemicals that improve the radiance of your skin and contribute to hair health.
The high percentage of selenium in these nuts not only protects your skin but also prevents cancer. The copper present in these nuts helps in the production of melanin, the pigment that gives your hair, eyes, and skin their color. Healthy melanin not only enhances the color of your hair but can also act as a natural sunscreen.
Cashews also combat free radicals in the body that cause cellular damage and have a role to play in the aging process. The copper, zinc, and iron keep the health of your hair and save them from premature graying. Vitamin B3 promotes proper blood circulation in the scalp area and this improves your hair health to a great extent.
Conclusion
As mentioned earlier, cashews are packed with nutrients and vitamins. Whether you consume the nuts or incorporate cashew flour in your diet, your body is going to receive tremendous health benefits because of this nut. When combined with other nutrient-rich foods, they act like medicines that can improve overall body functioning.
If you have any of the health issues listed above, it is better to consult your general physician before making cashew nuts a regular part of your diet as a treatment of the problem. Determine the health requirements of your body with the help of an expert before taking any steps.
