Is cashew useful for you? What are the nutritional value and benefits of cashews? in 2022

Is cashew useful for you? What are the nutritional value and benefits of cashews? in 2022

Is cashew useful for you? What are the nutritional value and benefits of cashews? in 2022


Cashews are kidney-shaped seeds sourced from the cashew tree  a tropical tree native to Brazil, but now grown in different warm climates around the world.

Although commonly referred to as the tree nut, and nutritionally comparable to it, cashews are truly seeds. They are rich in nutrients and beneficial plant compounds and are easy to add to many dishes.

Like most nuts, cashews may also help improve your overall health. They've been linked to benefits like weight loss, improved blood sugar control, and heart health.

This article reviews the benefits of cashews to determine if they are good for you.


*** Cashews are rich in nutrients


Cashews are rich in a range of nutrients. One ounce (28 grams) of raw, unsalted cashews provides you with about:

Calories: 157

Protein: 5 grams

Fat: 12 grams

Carbs: 9 grams

Fiber: 1g

Copper: 67% of the recommended daily value

Magnesium: 20% of the Daily Value

Manganese: 20% of the daily value

Zinc: 15% of the daily value

Phosphorous: 13% daily value

Iron: 11% of the Daily Value

Selenium: 10% of the daily value

Thiamine: 10% of the daily value

Vitamin K: 8% of the Daily Value

Vitamin B6: 7% of the Daily Value

Cashews are especially rich in unsaturated fats a class of fats linked to a lower risk of premature death and heart disease.

They're also low in sugar, a source of fiber, and contain roughly the same amount of protein as an equivalent amount of cooked meat.

In addition, cashews contain a large amount of copper, a mineral necessary for energy production, healthy brain development, and a strong immune system. They are also a great source of magnesium and manganese, which are important nutrients for bone health.


Abstract


Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant-based protein. Cashews are also a good source of copper, magnesium and manganese - nutrients important for energy production, brain health, immunity, and bone health.


*** Cashews contain beneficial plant compounds


Nuts and seeds are a powerful antioxidant, and cashews are no exception.

Antioxidants are beneficial plant compounds that keep the body healthy by neutralizing harmful molecules known as free radicals. This, in turn, helps reduce inflammation and increases the body's ability to stay healthy and free of disease.

Cashews are a rich source of polyphenols and carotenoids  two types of antioxidants also found in other nuts.

Studies link antioxidants in nuts such as walnuts, walnuts, and almonds to reduced oxidative cell damage.

Cashews have anti-oxidant benefits. This may be particularly true of roasted cashews, which appear to have increased antioxidant activity compared to their raw counterpart.

However, the number of studies on cashews is limited and more research is needed before strong conclusions can be drawn.


Abstract


Cashews are rich in carotenoids and polyphenols, two classes of antioxidants that help reduce inflammation and provide protection from disease. However, more research specific to cashews is needed.


***Helps you lose weight Benefits of cashews for slimming


Nuts are rich in calories and fat. Thus, people who want to lose weight traditionally are advised to limit the amount of nuts in their diet.

However, research is beginning to link nut-rich diets to greater weight loss and a lower overall body weight than nut-free diets.

This can be partially explained by the fact that cashews seem to provide the body with fewer calories than previously thought.

According to the FoodData Central of the United States Department of Agriculture (USDA), cashews provide 157 calories per 1 ounce (28 grams).

However, recent research indicates that the human body may digest and absorb about 84% of these calories. This is likely because part of the fat in cashews remains trapped within the cashew's fibrous wall rather than being absorbed during digestion.

On the other hand, grinding or roasting nuts may increase your body's ability to fully digest them, thus increasing the number of calories that are absorbed.

As a result, the weight loss benefits may be even stronger for raw, whole cashews, although more research is needed to confirm this. Therefore, you may sacrifice the antioxidant benefit that you get if you roast cashews, but if you want cashews to lose weight, eat them raw.

In addition to fewer calories, nuts are also rich in protein and fiber, which are known to reduce hunger and promote feelings of fullness, both of which can promote even greater weight loss.


Abstract


Cashews seem to provide fewer calories than previously thought. The rich fiber and protein content can help reduce hunger and increase feelings of fullness. Together, all of these factors may help you lose extra pounds.


*** Cashews improve heart health


Diets rich in nuts, including cashews, have consistently been linked to a lower risk of diseases, such as stroke and heart disease.

Some studies have focused on the heart health benefits of eating cashews.

One research found that people with type 2 diabetes who consumed 10% of their daily calories from cashews had a lower ratio of bad cholesterol (LD) to good cholesterol (HDL) than those who didn't eat cashews at all.

A lower LDL compared to HDL is usually seen as a sign of good heart health.

Two other studies link consumption of cashew nuts to higher levels of HDL cholesterol and lower blood pressure, as well as lowering levels of total and LDL cholesterol.

However, a recent review shows conflicting results. One included study suggests that eating cashews regularly may lower blood pressure and triglyceride levels. However, it finds no effect on total cholesterol levels.

Similarly, another review failed to find any significant changes in cholesterol or triglyceride levels after consuming 1-3 ounces (28-108 grams) of cashews daily for 4-12 weeks.

The researchers suggest that these inconsistent results may be due to the limited number of studies and small participant sizes. They concluded that although cashews are just as likely to benefit heart health as other nuts, more research is needed to confirm this.

There may also be differences based on whether participants in these studies replaced unhealthy snacks with cashews or added cashews to their current eating patterns.


Abstract


Diets rich in nuts have been consistently shown to be beneficial for heart health. Cashews seem to offer some benefits for lowering blood pressure, triglycerides, and cholesterol. However, more studies are needed before strong conclusions can be made.


*** Benefits of cashews for people with type 2 diabetes


People with type 2 diabetes may benefit from adding cashews to their diet.

This is partly because cashews are a good source of fiber, a nutrient that helps prevent hyperglycemia and is thought to offer protection against type 2 diabetes.

Studies looking at the effects of cashews on blood sugar levels.

Furthermore, cashews contain only 8 grams of net carbs per serving, of which less than 2 grams come from sugars.

Net carbs refer to the total amount of carbs in a food, minus the amount of fiber it contains providing a value for the net carbs your body can actually absorb.

Replacing foods high in carbohydrates and sugar with cashews is likely to help reduce blood sugar levels.

However, more research is needed to examine the effects of diets rich in cashews in people with type 2 diabetes.


Abstract


One of the benefits of cashews is that they are low in sugar and rich in fiber – two factors that, when combined, help reduce blood sugar levels and protect against the development of type 2 diabetes. However, more research is needed to confirm these benefits.


Easy to add to your diet


*** It is very easy to add cashews to your diet.


It can be eaten raw or roasted, and is an easy snack.

Whole or ground cashews can also be incorporated into a variety of dishes, from scrambled tofu and stir-fries, to soups, salads, and stews.

Cashew butter is another way to add cashews to your diet. Spread it on toast or mix it with yogurt or oatmeal. You can also process cashew butter with your favorite oats and dried fruits to make homemade candy balls.

Cashews can also be soaked and mixed with apple cider vinegar or lemon juice to make sour cream or dairy-free cream cheese. Use it to add flavor to meals or to make dairy-free versions of your favorite desserts.

Just keep in mind that some roasted and salted cashews can have significant amounts of oils and added salt. If your goal is to limit excess salt or added fat, consider choosing dry roasted or unsalted cashew varieties whenever possible.


Abstract


Cashews are a versatile addition to any diet. You can eat them on their own, add them to your favorite dishes, or use them to prepare cashew-based sauces and desserts. Choose dry roasted or unsalted varieties whenever possible.


*Potential downsides


Cashews are generally considered a safe addition to most people's diet.

Keep in mind that roasted or salted cashews can contain high levels of added oils or salt. For this reason, it may be best to opt for dry roasted or salted unsalted varieties instead.

Some research suggests that roasted cashews may contain higher levels of health-promoting antioxidants than raw cashews. Consider roasting raw cashews yourself at home without additional oils.

To do this, simply spread the raw cashews in a single layer on a baking sheet. Then dry it at 350 F (188 C) on the middle rack of the oven for 8-15 minutes. Remember to flip the cashews at 3-5 minute intervals to avoid burning.

Alternatively, toss the cashews in a skillet over medium heat for 3-5 minutes, or until the cashews are slightly brown.

Furthermore, cashews contain phytates which makes it difficult for your body to absorb the vitamins and minerals it contains. Soaking nuts overnight before adding them to dishes will help reduce their vegetable content and improve their digestibility (37Trusted Source).

Finally, cashews are classified as nuts. Therefore, people who are allergic to nuts such as almonds, Brazil nuts, pecans, pistachios, walnuts, or hazelnuts may be more likely to develop an allergy to cashews as well.


Abstract


Cashews are generally considered safe. To get the most benefits, consider buying raw, unsalted cashews and soaking them before eating, whenever possible. Dry roasted cashews improves antioxidant activity.


*In the end


Cashews are rich in fiber, protein and healthy fats. It also contains a variety of vitamins, minerals and plant compounds that are beneficial for health prevention.

Similar to nuts, cashews may promote weight loss, blood sugar control, and heart health. However, there is less research on cashews compared to other nuts. Therefore, more studies of cashews are needed to confirm these benefits.

However, there are quite a few downsides to adding more cashews to your diet. Just remember to choose unsalted roasted or dry varieties whenever possible.


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