Delicately sweet yet crunchy and delicious cashew nut is packed with energy, antioxidants, minerals and vitamins that are essential for robust health. Cashew, or “caju” in Portuguese, is one of the popular ingredients in sweet as well savory dishes worldwide.
Cashews are high in calories. 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers.
They are rich in “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet which is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
Cashew nuts are abundant sources of essential minerals. Minerals, especially manganese, potassium, copper, iron, magnesium, zinc, and selenium are concentrated in these nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and may help prevent deficiency diseases.
Proanthocyanidins are a class of flavonols which fight against tumor cells by stopping them to divide further. These proanthocyanidins and high copper content in cashew nuts help fight against cancerous cells and keeps you away from colon cancer. This is one of the major cashew nut benefits.
Cashews contain low fat content when compared to other nuts and that too in the oleic acid form which is very healthy for heart. They are cholesterol free and the antioxidants present keeps you away from heart diseases.
Lowers High Blood Pressure:
Cashew nuts lower your blood pressure with the help of magnesium present in them.
Copper is the mineral which helps your hair get that color. So if you take cashews which are full of copper content, you can get that black hair that you always wished for.
Like calcium, magnesium is also important for bone health which is the main content in cashew nuts.
Magnesium is stored on the bones surface which prevents calcium from entering the nerve cells and thus keeps the blood vessels and muscles relaxed. Insufficient amount of magnesium can lead calcium to enter the blood vessels leading them to contract. It also leads to high blood pressure, migraine headache etc.
Daily intake of cashewnut can reduce the risk of developing gallstones up to 25%.
Helps in Weight Loss:
Even though cashew nuts are considered as fats, it contains good cholesterol. So contrary to popular belief, those who eat cashews at least twice a week gain less weight when compared to those who eat less.
Cashew nuts help in growth and development, nucleic acid synthesis and digestion.
High on Vitamins:
Cashew nuts are rich in vitamins like riboflavin, pantothenic acid, thiamin, niacin etc. These vitamins keep you safe from sideroblastic anemia, pellagra, etc
Healthy Gums and Teeth:
As mentioned before, the magnesium content present in cashew nuts is very good for bones. So it gives healthy teeth as well as strong gums to hold them.