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Health And Nutritional Benefits Of Cashews

Cashews are kidney-shaped seeds derived from the cashew tree, a tropical tree native to Brazil that is currently grown in a variety of warm areas across the world.

Although “raw” cashews are widely available, they are not safe to eat because they contain urushiol, a chemical found in poison ivy. Because urushiol is harmful, some people may have a skin problem if they come into contact with it.

At last processing, the toxic liquid is eliminated from cashew kernels, and the resulting product is labeled “raw.”

Cashews, while usually referred to as tree nuts and nutritionally similar to them, are seeds. They’re high in nutrients and plant components, and they’re simple to include in a variety of recipes.

Cashews, as with most nuts, may provide health benefits. Weight loss, better blood sugar control, and a stronger heart have all been linked to them. To see if it is good for you, this article examines their nutrients, benefits, and drawbacks.

Why add cashews to your healthy diet?

Cashews are packed with vitamins and minerals. One ounce (28 grams) of unsalted, unroasted cashews yields about. Unsaturated fats, which are found in cashews, have a link to a lower risk of early death and heart disease.

They’re also low in sugar, full of fiber, and have nearly the same amount of protein as cooked meat.

It also contain a considerable quantity of copper, which is necessary for energy production, brain development, and a healthy immune system. They’re also high in magnesium and manganese, which are crucial minerals for bone health.

Health and nutritional benefits

The cashew is famous all around the world for its flexibility and rich flavor, whether as a snack, a garnish, or in sauces and butter. Cashews are high in protein, good fats, and antioxidants like polyphenols, and they have a long list of health and nutritional advantages.

  • Botanical compounds that are useful
  • Could aid in weight loss
  • Essential for heart health
  • Beneficial for type 2 diabetes

Botanical compounds that are useful

Cashews, like other nuts and seeds, are antioxidant powerhouses.

Antioxidants are plant compounds that assist your body stay healthy by neutralizing harmful free radicals. As a result, there is a reduction in inflammation, and your body’s ability to stay healthy and disease-free improves.

Polyphenols and carotenoids, two types of antioxidants present in cashews and other tree nuts, are abundant. Antioxidants found in nuts, including walnuts, pecans, and almonds, help to lower levels of reactive cell damage in studies.

Cashews may have similar oxidation-fighting advantages due to their similar antioxidant composition. This is especially true with roasted cashews.

Could aid in weight loss

Nuts are high in fat and calories. As a result, those who want to reduce weight have typically been advised to limit their intake of nuts. Nut-rich diets, on the other hand, are now being linked to greater weight loss and overall lower body mass than nut-free diets.

This could be since cashews appear to offer fewer calories to the body than previously thought. It provide 157 calories per 1-ounce (28-gram) serving, according to the United States Department of Agriculture’s Food Data Central database.

However, new research reveals that only about 84% of these calories can easily digest in the stomach and absorbed by the human body.

Essential for heart health

Nut-rich diets, such as cashews, have repeatedly been related to a lower risk of diseases like stroke and heart disease. Cashews are part of studies for their heart health advantages in a few research.

People with type 2 diabetes who ate 10% of their caloric intake from cashews had lower LDL (bad) cholesterol to HDL (good) cholesterol levels than those who ate no cashews at all, according to one study.

A low LDL/HDL ratio is commonly regarded as a sign of good heart health. Other research has linked cashew nut consumption to greater HDL cholesterol levels, lower blood pressure and lower total and LDL cholesterol levels.

Beneficial for type 2 diabetes

Cashews may be beneficial to those with type 2 diabetes. This is since it is high in fiber, a vitamin that helps avoid blood sugar increases and is thought to protect against type 2 diabetes.

There have been few studies on the impact of cashews on blood sugar levels.

Patients with type 2 diabetes who ate 10% of their caloric intake from cashews had lower total insulin levels — a sign of blood sugar control — than those who ate no cashews at all, according to one study.

Furthermore, it has only 8 grams of net carbs per serving, with less than 2 grams of sugars. As a result, the total number of carbs in a food is subtracted from the amount of fiber it contains, yielding a value for the net amount of carbohydrates your body can absorb.

Substituting cashews for foods high in net carbohydrates and sugar is likely to help lower blood sugar levels.

Simple to incorporate into your diet

Cashews are simple to incorporate into your diet. They are a convenient portable snack and you can eat them “raw” or roasted. Cashews, whole or ground, are vital in a range of meals, from scramble tofu and stir-fries to soups, salads, and stews.

Another option to incorporate cashews into your diet is to make cashew butter. Furthermore, It can be spread on toast or mixed into yogurt or porridge. To make handmade, bake-free energy balls, combine cashew butter, oats, and your favorite dried fruit in a food processor.


To conclude, fiber, protein, and healthy fats abound in cashews. They also include a range of vitamins, enzymes, and essential plant chemicals that safeguard your health.

Cashews, like other nuts, may aid weight loss, blood sugar control, and heart health. Cashews, on the other hand, have received less research than other nuts. To confirm these advantages, more cashew-specific studies are necessary.

You can contact some authentic cashew nut manufacturers, they provide flavored and roasted. Equally important, there are a few drawbacks to increasing your cashew intake. Always choose unsalted dry-roasted or unroasted kinds if at all feasible.

Read more:   Top Foods To Gain Weight In A Healthy Way

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