Amazing Cashew Nuts Health Benefits, enough to make your day!

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The Kidney-shaped seed sourced from the cashew tree is Cashew nut – sweet in taste with a creamy flavour. Like most nuts, cashews also health-friendly. Weight loss, blood sugar control, a healthier heart, prevention of diabetes, makes it awesome nutrition food.

It’s a versatile addition to any diet like eating directly or add to favourite dishes or in cashew-based sauces and desserts. The health benefits of cashews centre on its excellent nutritional value. Today we will know all about Cashew Nuts health benefits, nutrition, origin, the reason for being its expensive and so on. So, are you ready? Here we go …

Read 2X Faster with important points covered: Amazing Cashew Nuts Nutrition Facts! (Read 2X Faster)

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Where does cashew nut come from and where is it found?

Cashew Nut attached at the bottom of large juicy apples hanging from the tree branches. It’s native to Brazil and now found in subtropical climate but is widely available across the globe. Made available round the year, the nut has a long life if stored properly. The nut is previously often known as the poor man’s plantation. Now all are the past and sold in very expensive category.

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Why are Cashew Nuts so expensive?

The cashew nut goes through very intensive processing. From seed collecting to final processing, all consume time, investments, labour. That’s why it becomes expensive for having high demand against low supply. Let’s look in details …

Each cashew tree produces relatively a small number of cashews and harvesting those is labour intense.
Cashew nut covered with the tough outer shell; roasting and cracking it to make eatable takes both money and time. Though somewhere it’s cracked by human hands (takes more money) somewhere by machines.
Special care needed to erase toxic resin from its shell or skin.

All the above reasons enough to make it an expensive but full nutrition package.

How much Cashew Nuts to eat per day?

The fat present in cashew nuts increases good cholesterol (HDL) and decreases bad cholesterol (LDL). It gives a lot of energy and keeps you filled for a long time. Therefore, you can take around 3-4 cashew nuts daily for proper weight management.

It’s recommended not to go over that amount. It may be for various reasons. Like some people may sensitive to amino acids tyramine and phenylethylamine in the nut, cause them headaches. So, don’t overeat it! As cashews are calorie-dense, moderation recommended.

[*LDL = Low Density Lipoprotein; *HDL = High Density Lipoprotein;]

What makes it different from other nuts?

Cashew nuts have lower fat and higher protein and carbohydrate than most other nuts. The fat in it (about 65%) derived from oleic acid, a monounsaturated oil (HDL) protect many heart diseases and cancer. Although lower in vitamin E and calcium than most nuts, it’s a good source of magnesium, potassium, iron, and zinc.

It’s also rich in protein and fibre are known to reduce hunger and promote the feelings of fullness, which is great for weight loss.

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Roasted Cashew Nut vs Raw Cashew Nut

However, recent research suggests that the human body may only digest and absorb around 84% of calories (about 157 calories per 1 ounce) in raw cashews. Because fat portion remains trapped within the cashew’s fibrous wall rather than being absorbed during digestion.

Likewise, Here come two options –

Roasted cashews are better than raw cashews as roasting or grinding nuts increase our body’s ability to fully digest them. Thus, It makes our body to absorb around 100% of calories.

Where …

Raw cashews are better than roasted, as roasting can destroy the good omega3 fatty acids, lower the bad cholesterol. These acids may protect from heart disease. [Cite]

As a result, both of them contain merits and demerits. So, just keep in mind that some roasted and salted cashews can contain a significant amount of added oils and salt. For limiting excess salt or added fats, consider choosing dry roasted or raw unsalted cashew varieties whenever possible.

Weight Gain Myth about Cashew Nuts!

There is a myth that goes over some of the people Cashew Nuts cause weight gain. But is it true? Well, Yes, and No! As per Nutritionists, Cashew nuts do not cause weight gain unless they are eaten in excess.[Cite] So, “No” if you take it in moderation and “Yes” if it’s excessive!

For a surprise, consistent nut-lovers have a lower *BMI than non-nut-lovers. Means, Cashew Nuts in the diet leads to little or no weight gain. Moreover, cashews packed with Omega 3 fatty acids help to boost our metabolic process to burn excess fat. Being nutritious and tend to keep full energy for a longer time, it’s a great snack for losing weight. Above all, it should always be eaten raw and unsalted to make it beneficial for weight loss efforts.

[*BMI (Body Mass Index) measures proper healthy height and weight according to one’s age, gender etc.]

Cashew Nuts Calories & Nutritional Facts

Although many nuts like Hazelnuts, Pecans, Macadamia nuts good sources of protein, cashews are far away from them being a well-balanced nutritional package. Each ounce (28.3g) of cashews (about 16-18 nuts) contains about 157 calories, 5g protein, and 13g fat (most of the heart-healthy monounsaturated fats). This makes it less calorie-dense with greater nutrition-dense than other nuts. For instance, Let’s see some of its nutrition value:

Calories: 157
Protein: 5.17 grams
Fat: 12.43 grams
Carbohydrate: 8.56 grams
Fibre: 0.9 gram
Sugar: 1.68 gram

Other Important Nutrition Like Copper, Magnesium, Manganese, Zinc, Phosphorus, Iron, Selenium, Thiamine, Vitamin K, Vitamin B6 etc. are also found in it.

It lows the sugar level, and a good source of fibre, and contain almost the same amount of protein as an equivalent quantity of cooked meat.

Copper, zinc in it are essential mineral for energy production, healthy brain development, and a strong immune system. Magnesium, manganese, in it also important for bone health.

Amazing Cashew Nuts Health Benefits:

Very good source of Copper, prevent ageing

Cashew nuts are rich in copper, plays an important role in the elimination of *free radicals from the body. As we get older, our body loses its ability to fight the effects of free radicals.[Cite] The result – more free radicals, more oxidation, more damage to cells in our body.

Copper deficiency can also lead to iron deficiencies such as anaemia. Hence, our diet should contain the recommended quantity of copper. cashew nut is a very good source of it.

[*In chemistry words, If any atom’s outer shell not full, it bonds with another atom using electrons to complete its outer shell. These are known as free radicals.

Atoms with a full outer shell are stable. But free radicals are unstable atom and stay hungry to fill up the number of electrons in the outer shell. So they react quickly with other substances. But these can damage our body cells, cause many diseases and symptoms of ageing like wrinkles.]

Very good source of Zinc improves Immune System and produces more Antioxidants

Like copper, cashews also a great source of zinc. Zinc is an important mineral for the development of immune system cells, production of antioxidant enzymes and activity of immune system regulators. Each 1 ounce of cashews provides 1.6 mg zinc, help you to fulfil the recommended daily amount of 11 mg for men and 8 mg for women.

Very good source of Selenium protects from cancer

The high percentage of selenium in cashews is not only good for our skin but helps to prevent cancer. Proanthocyanidins from Cashew Nuts [Cite] is a type of flavonol which stop the tumour cells growing and prevents cancer.

Very good source of Magnesium maintains nerve health

The deficiency of magnesium not only affects our nerves and bone functioning but also increases our blood pressure. Eating cashews regularly will ensure a proper balance of magnesium.

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Source of Dietary Fibres, boosts our Tummy (Belly)!

Cashews are rich in *dietary fibre, neither digested nor absorbed with our body. For this, our body doesn’t accumulate many fats or even no fats at all. For which it keeps us healthy, helps in the digestion process and provides food for the gut-friendly bacterias. Thus, it boosts our tummy!

[*Dietary Fibres: Dietary fibre found mainly in fruits, vegetables and whole grains. Our body can’t digest or absorb Dietary fibre unlike other food components such as fats, proteins or carbohydrates. Then what its advantage?

Well, absorbing above food components brings more bodyweight while fibre doesn’t. Instead, it passes out of our stomach, small intestine and body with almost no contact. Thus, it helps to lower cholesterol levels, control blood sugar levels, healthy weight, live longer preventing cardiovascular or similar diseases.]

Source of Protein, is very diet-friendly

Like all nuts, cashews provide an excellent source of protein. Protein is one of three macronutrients of our body, uses for energy. It’s important for rebuilding our muscle tissue and creating new cellular compounds. Eating protein prevents you from getting hungry between meals, help stick to healthy eating.

Source of Antioxidants, prevents cell damage

Nuts and seeds considered antioxidant powerhouses. Cashews also no exception. It’s a rich source of polyphenols and carotenoids helps reduce inflammation and increases our body’s ability to free from diseases.

That said, Antioxidants counteract oxidative damage to the cell. It neutralizes free radicals which can cause cellular damage. Some of the most powerful antioxidants are vitamins E and K.

Hence, Combination of copper and antioxidants help to make our skin look glowing. Antioxidants reduce the signs of ageing where copper along with other enzymes produces collagen increase the skin elasticity.

Cashew Nuts are Alternative of meat!

Cashews are an excellent vegetarian source providing more copper than most other non-meat sources. In fact, eating a quarter-cup of cashews every day gives almost your recommended daily intake of copper. For which it can decrease chronic disease risks.

To frank, copper met our required daily energy production, iron metabolism, neurotransmission etc. Lack of it can cause poor immune system functioning; higher risk of cardiovascular disease; increased risk of neurodegenerative diseases, such as Alzheimer’s or Parkinson’s; impaired bone health etc.

Cashews are a Fantastic Cream Source (Deserts or Creamy Foods)!

Do you think that choosing vegan means you have to give up all your favourite creamy foods and desserts? Think twice! Cashews rich fat content (mostly heart-healthy!) makes a perfect substitute of heavy whipping or dairy cream.

To make Cashews cream, wet a cup of raw cashews with ½ cup water overnight. Then blend in the mixture until completely smooth. To sweeten the cashew cream, add 2 tablespoons of sugar. Therefore, you’ll be shocked looking at how rich and creamy it is! That’s it! Your Cashew Cream ready! It’s nearly alike from dairy cream but with very lesser fat and calories.

Cashews Contain No Bad Cholesterol

Cholesterol is a waxy thing accumulates in the blood can restrict cardiovascular functioning. Avoiding cholesterol in our diet can be a great healthy choice, makes optimal blood circulation. Cashew Nuts contain no bad cholesterol making it an extraordinarily heart-healthy choice.

Cashew Nuts prepare a healthy heart lowering LDL & highering HDL

It has been proven by multiple studies that nuts like cashews, Almonds, Brazil Nuts are full of nutrients like antioxidants, fibre, vitamins, minerals, etc. Cashews also contain heart-healthy monounsaturated fats. It lowers unhealthy LDL cholesterol and highers healthy HDL cholesterol. As a result, it decreases cardiovascular disease risks. Moreover, it helps in providing anti-carcinogenic, anti-inflammatory, and heart-protective characteristics.

Great for eye-protection naturally

Due to pollution, harmful UV rays from the sun and for increasing our screen time by the times, the stress on our eyes getting a lot. For excessive urban air pollutions, our eyes often also suffering from various infections. Then what to do? What to do??? Well, here Cashew Nuts enters!

To face it, powerful antioxidants called Zeaxanthin and lutein from Cashews, super beneficial for our eye health. These antioxidants form a protective layer over our retina which prevents the harmful UV rays.[Cite] Besides, as per a study, The strength of our eyes declines with age. With a regular intake of this nuts help to slow that down too!

Great for to prevent blood diseases

Cashews combat infections preparing red blood cells in our body. It increases the value of oxygen in our body. So, intake of cashews on a regular basis in a limited manner may help in avoiding blood diseases.

Great for the health of our skin and hair

Cashews are rich in selenium, iron, phosphorus, zinc, and magnesium which are wonderful for the skin. It also a source of protein, antioxidants, and plant-based chemicals, aid in keeping your skin healthy and avoid any wrinkles. Antioxidants in cashews promote new cells to grow to ensure skin’s elasticity remains uncompromised.

As per experts, eating or applying cashew nut oil to one’s skin help in the production of pigment – melanin. Moderation amount of it is very good for our skin. It protects the skin from UV rays, skin bacterias and many similar harmful things. Certain oleic and linoleic acids in Cashew Nuts [Cite] lend a silky finish to the hair and improve hair colour.

Aids in weight loss

Regular intake of cashew nuts can regulate weight loss and even make it faster. Omega 3 fatty acids in it can boost a person’s metabolism rate (converts energy what we eat and drink) which helps in getting rid of any excess fat. Cashew nuts in rich fibre helping you to stay active and fulfil for all day long. In addition, research remarks, a nut-rich diet brings greater weight loss than a nut-free diet on average.[Cite]

Strengthens our bones

Minerals like calcium, magnesium extremely crucial for healthy bones and cashew a great source of it. Both of them better nerve regulation and muscle toning. Calcium gives strength to bones where magnesium keeps calcium check-in.

Prevent Diabetes

People with *type 2 diabetes may consider cashews in their diet. Because having fibre in cashews, helps to prevent blood sugar spikes.[Cite]

In one study, people with type 2 diabetes eating 10% of their daily calories from cashews had overall lower insulin levels than eating no cashews at all. That said, it is proven effective. But more research needed to see the effects of cashew-rich diets with type 2 diabetes people.

[*In type 2 diabetes our body doesn’t produce enough insulin as it should. Which simply means high levels of sugar in the blood – in this body insulin sometimes produce sometimes not.]

Amazing Cashew Nuts Health Benefits, enough to make your day

Downsides of Cashew Nuts

While we have praised cashews immensely for being a storehouse of vast nutrients and minerals; don’t forget the dark side of it too! So, let’s know some of those …

Unprocessed Raw cashews (shelled) can be risky to consume for having a toxic resin (like in poison ivy).[Cite] If contact made with this toxic, one may have to face skin reactions (damage skin cells badly). Hence, recommended not to eat *shelled cashews. However, raw or roasted cashews can easily put into food, having no toxicity.
Since cashews high in calories and fat, control is important otherwise you will become fatty instead of healthy.
Besides, as cashews have anti-nutrients** (like phytic acid), may not suitable for kidney patients if taken in a large amount. However, Soaking nuts overnight before adding them to dishes will help reduce their phytate content.
People usually allergic to tree nuts can be allergic to cashews too! So, recommended for them not to take any nuts even if it cashew.
Meanwhile, Cashews have a noticeable amount of oxalic acids. Without moderate amounts, it can be an issue for kidney illnesses people. They may at risk of getting kidney stones.

[*Why isn’t there a reaction when people eat processed cashew nuts? Well, the reaction happens when there is shell oil in cashews but it itself not poisonous at all. So, handling or eating a nut with shell oil can then cause a reaction.

This is why most cashews aren’t sold shelled, but roasted! Why? Roasting at high temperature destroys the shell oil, so commercially sold nuts have no reaction. Where roasting at home with lower temperature may contaminate with shell oil which has similar toxicity to poison ivy.]

[**Anti-nutrients (like phytate or phytic acid) interfere nutrients (protein, fat, carbohydrate, vitamins) to absorb in our body]

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Conclusion,

You may know too much of anything is bad and cashews aren’t an exception to it. On heavy consumption, It causes health hazards. But in Moderation, you are ready to go!

In short, It’s a super nutritious food providing amazing health benefits from our heart to the gut. With just a regular intake of cashews, you can make sure of receiving enough nutrients, you required daily. Storing properly in an air-tight container can be enjoyed these tasty snacks throughout the year.

Hope you enjoyed this post and get all the details you need about Cashew Nuts and its Health Benefits. Thanks for reading! See you soon 😉

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Amazing Cashew Nuts Health Benefits, enough to make your day!