So are you health conscious? Hmm me too! (having 999kgs lol 😆 ).
Apart from this shit joke, the tiny kidney-shaped, sweet taste cashew nut is very healthy for us. Having just 3 or 5 of it can make your day active and fit.
However, today will know about two facts of cashew nuts. First will be Cashew Nuts General Facts and the Last will be Cashew Nuts Nutrition Facts. So are you ready to eat cashew? Here we go …
Read the article in detail: Amazing Cashew Nuts Health Benefits, enough to make your day!
Already Know about it? Let’s Participate in Quiz: Cashew Nuts Quiz – Dare to answer these questions!
Cashew Nuts General Facts
Cashew Nuts Origin & Availability: Cashew Nut 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.
Cashew Nuts are expensive: The cashew nut goes through very intensive processing. From seed collecting to final processing, all consume time, investments, labour. Like, Relatively a small number of cashews production proportion to its trees, its tough outer shell roasting and cracking to make eatable takes both money and time. Thus, all the above reasons enough to make it more expensive.
Eating habit per day: The fat in cashew nuts increases good cholesterol (HDL) and decreases bad cholesterol (LDL). It gives a lot of energy to keep you filled for a long time. Around 3-5 cashew nuts daily for proper weight management is best. But it’s recommended not to go over that amount. As excess cause headaches, weight gain instead of loss, etc.
The difference from other nuts: Cashew nuts have lower fat, in contrast to, 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. Having protein and fibre, 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: 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.
But 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] So, actually both them helpful and can be implemented easily in your diet.
Weight Gain or Weight Loss? 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! But at most, Cashew Nuts in the diet leads to little or no weight gain. Omega 3 fatty acids in it help to boost our metabolic process to burn excess fat.
Cashew Nuts Nutrition: Each ounce (28.3g) of cashews (about 16-18 nuts) contains –
- 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 included.
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Cashew Nuts Nutrition Facts (Health Benefits):
Rich in 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.
[*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.]
Rich in 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 the immune system, 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.
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.
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.
Stay Healthy with these Cashew Nuts!
Source of Dietary Fibres, boosts our digestion: Cashews are rich in *dietary fibre which neither digested nor absorbed (almost) by the 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.
[*Dietary Fibres: Dietary fibre found mainly in fruits, vegetables and whole grains. It not digested 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.]
Source of Protein which is very diet-friendly: Like all nuts, cashews provide an excellent source of protein. Protein is one of three macronutrients of our body important for rebuilding our muscle tissue and creating new cellular compounds. Eating protein prevents you from getting hungry between meals and help stick to healthy eating. Amazing about Cashews that it contains almost the same amount of protein as an equivalent quantity of cooked meat.
Source of Antioxidants, prevents cell damage: Nuts and seeds considered antioxidant powerhouses. Cashews also no exception. Antioxidants counteract oxidative damage to our cell and reduce the signs of ageing. That said, Having polyphenols and carotenoids in cashews helps reduce inflammation and boosts our body’s immune.
Onward, Combination of copper and antioxidants make our skin look glowing and increase the skin elasticity.
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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 but with very lesser fat and calories.
Cashews Contain No Bad Cholesterol: Cholesterol, a waxy thing accumulates in the blood can restrict cardiovascular functioning. For which it may cause a heart attack or high blood pressure or similar things. Avoiding bad cholesterol, Cashew Nuts is an extraordinarily heart-healthy choice.
Prepare a healthy heart lowering LDL & highering HDL: Cashews heart-healthy monounsaturated fats lower unhealthy LDL cholesterol highering healthy HDL cholesterol. As a result, it decreases cardiovascular disease risks.
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.
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, the strength of our eyes declines with age. With a regular intake of cashew help to slow that too!
Great for to prevent blood diseases: Meanwhile, Cashews also fight with infections preparing red blood cells in our body. It increases the value of oxygen in our body. Which increases our body as well as brainpower to think to fight against infections. [Little Ironman!]
Great for our skin and hair health: Cashews are rich in selenium, iron, phosphorus, zinc, and magnesium wonderful for the skin. It promotes new cells to grow to ensure skin’s elasticity remains uncompromised.
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. 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 to burn excess fat.
Strengthens our bones: Minerals like calcium, magnesium extremely crucial for healthy bones and cashew is a great source of it. Both of them better nerve regulation and muscle toning. To the fact, Calcium gives strength to bones where magnesium keeps calcium check-in.
Prevent Diabetes: Surprisingly, Cashews having fibre helps to prevent blood sugar spikes or *type 2 diabetes.[Cite] In a 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’s 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.]
Downsides of Cashew Nuts
Every coin has its dark side. Likewise, Cashew Nuts also not the exception too! So, let’s know some of those …
Don’t eat shelled cashews: Unprocessed Raw cashews (shelled cashews*) can be risky to consume for having a toxic resin (like in poison ivy).[Cite] Contact with this toxic, one may have to face skin reactions (may damage skin cells badly). However, raw or roasted cashews can easily put into food, having no toxicity.
Don’t overeat: Since cashews high in calories and fat, control is important otherwise you will become fatty instead of healthy.
Not suitable for Kidney Patients: Taking cashews in large amount which have anti-nutrients**(like phytic acid) may not suitable for kidney patients. Though Soaking nuts overnight before adding them to dishes will help reduce their phytate content. Oxalic acid in it may also cause a risk of getting kidney stones.
Not suitable for Allergic Patients: Overall, allergic people to tree nuts, recommended not to take cashews.
[*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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Finally, 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!
At last, Hope you enjoyed this post and get all the details you need about Cashew Nuts Facts. Thanks for reading! See you soon 😉
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