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Of all the nuts out there, cashews get a lot of bad reputation for being unhealthy. Most people assume that while almonds, walnuts and even peanuts are packed with healthy fats, plant proteins, carbs and micronutrients like vitamins, minerals and antioxidants, cashews lead to unnecessary weight gain and are only ever useful in making rich gravies and dishes. But did you know that like all nuts, cashews are also quite healthy and should be a part of your daily nuts and seeds consumption?
A 2015 study published in the peer-reviewed journal, Food Science & Nutrition suggests that cashews contain very high densities of protein and fats—which is perhaps the reason why it is assumed that eating them can lead to weight gain. But the fact remains that the fats in cashews are plant-based healthy fats. Further, cashews are loaded with antioxidants like linoleic acid, palmitic acid and stearic acid, making it quite a potent immunity booster.
So, can eating cashews benefit your health just as much as other nuts do? Yes, they can, especially if you have them in their raw avatar without any added salt or fats. Here are some of the key health benefits you can gain from eating cashews every day.
Video Credit: YouTube/Banglar Rannaghor
Heart Health
As mentioned before, the fats in cashews are predominantly monounsaturated and polyunsaturated fats, which are known the world over as the good fats that aid heart health. These fats not only help lower low-density lipoprotein (LDL) or bad cholesterol levels, but also help increase high-density lipoprotein (HDL) or good cholesterol levels. Further, cashews are loaded with magnesium, a mineral that helps control blood pressure. So, overall benefits of eating cashews for heart health are quite high.
Weight Loss
Yes, cashews are calorie-dense nuts, but so are almonds and walnuts. Despite being high in calories, cashews can help with weight management and weight loss because they have the perfect combination of healthy fats, protein and dietary fibre—all of which combines to increase satiety and reduce cravings. Now if that doesn’t help with your weight loss goals then what can?
Antioxidant Boost
Cashews are not only rich in minerals like magnesium, phosphorous, copper and manganese but also contain antioxidants like vitamin E. These antioxidants and minerals are known to prevent free radical cell damage, oxidative stress and improve bone health, nerve function and the production of high energy levels. So, the overall benefit of eating cashews is to get a positive antioxidant boost.
Bone Health
If you thought only milk and dairy products help build strong bones, think again. Cashews, which are loaded with minerals like magnesium and phosphorous, are equally essential for maintaining strong bones and teeth. What’s more, they also have plenty of vitamin E, which aids calcium synthesis in the body. So, yes, eating cashews will help you get better bone density and further reduce the risk of osteoporosis.
Brain Booster
While walnuts and almonds get all the credit for boosting brain function and health, cashews are equally if not more effective in this respect. Packed with monounsaturated and polyunsaturated fats as well as bioactive compounds and antioxidants, cashews can not only improve the function of neurotransmitters but also prevent age-related cognitive decline. So, do include cashews in your diet for better brain health.
Diabetes Management
You might already know that low glycemic index foods are great for those with pre-diabetes and diabetes, but did you know that cashews are also low GI foods that diabetics can consume? Having a low GI means that eating cashews will not lead to any sudden blood sugar spikes, which means they will help with better insulin sensitivity and provide energy for a long duration.
Skin Health
Cashews, like all nuts, are loaded with micronutrients that play a huge role in skin health. This list includes vitamin E, zinc, copper and magnesium, all of which cashews are rich in. So, eating cashews can not only help reduce skin-related issues like acne but also help get a clear, radiant complexion.
Nutrient Absorption
Some foods only provide direct nutrients, while others like cashews not only help with that but also aid the synthesis of other essential nutrients. The dietary fats in cashews help absorb fat-soluble vitamins like vitamin A, D, E and K—which means eating cashews can boost your overall nutrient levels with utter ease.
