Did you know that cashews are high in magnesium, iron, phosphorus,? These are the compounds responsible for protecting our cells from damage. Cashew nuts also contain a significant amount of protein, fiber, and magnesium which make them a great post-workout snack!
We have compiled 16 essential nutrients and the health benefits of cashew nuts in the diet to help you see exactly why they should be included as part of your daily diet. If you’re looking for more information about how to incorporate cashews into your diet, please keep reading!
Carbohydrate contains healthy fats that are necessary for our diet because they help regulate blood sugar levels. This component can also be found in dairy products like cheese as well as nuts such as almonds and walnuts.
Carbohydrate is essential for energy and balanced blood sugar levels. It’s important to note that not all foods containing carbohydrate are healthy, so it is crucial to be mindful of your portions as well as the food choice when consuming them.
Cashew nuts can provide an even healthier option for those seeking a snack with some carbohydrates because they contain protein and fiber which make this nut even more beneficial!
Sugar level is the amount of sugar in our body at any given time. We need it for energy and balanced blood sugar levels, but we must be mindful not to overload on it because too much can lead to weight gain that is hard to control as well as type II diabetes.
Cashews are a great choice because they contain natural sugars such as glucose and fructose which make them more beneficial than other nuts like peanuts or almonds without these low-glycemic index ingredients!
Carbohydrates also help regulate blood sugar levels with their high glycemic index containing healthy fats that stabilize hormones.
Fiber is essential for regulating bowel movements, lowering cholesterol, acting as prebiotics (food for probiotics), reducing risk.
The cashew nuts are a rich source of fiber to support the digestive system, lower cholesterol levels and help prebiotics in digestion.
Protein contains amino acids which are the building blocks of muscle tissue, and cashews have an impressive amount. This helps to repair muscles while also providing essential vitamins and minerals.
The protein content in cashews is approximately 30% by weight. This will help maintain your energy levels or keep them high if you’re feeling drained after a workout. Protein is vital for every human being regardless of age, gender or activity level. Cashew nuts make it easier to consume more than needed to meet our daily requirement without adding unhealthy ingredients.
5. Total Fat
Cashews have a high level of total fat. But the good news is that they are mostly unsaturated fats, which can help improve cholesterol levels and lower your risk for heart disease. There’s also Omega-III fatty acids in cashew nuts to benefit brain function, skin health, mood stability and even healthy bones.
6. Vitamin E
Cashews are a great source of vitamin E. It’s an antioxidant that may help ward off heart disease and some cancers. The fat in cashew nuts also has the ability to absorb the nutrient, making it easier for your body to get what it needs from them.
If you’re on a diet or trying to lose weight, eating more cashew nuts could be beneficial too! A study found people who eat 100 grams per day reduced their risk of becoming overweight by 40%. This is because they contain less calories than most other types of nut while providing just as many health benefits.
The right amount of calcium can help keep your bones strong and healthy. But if you’re like most people in North America, chances are you don’t get enough each day. This is because it’s often difficult to find or afford a food that contains more than 20% of your daily recommended intake (DRI). Cashew nuts have about 14% DRI for calcium per serving! So they could be a great addition to any diet with moderate protein levels to help promote bone health and prevent osteoporosis when reached adulthood
Iron content in cashew nuts is about 20% of the daily recommended intake. Most people don’t get enough iron each day, so cashew nuts can be a great addition to any diet that contains moderate protein levels. Iron helps carry oxygen in your blood and keep you feeling energized throughout the day
Cashews are also rich in antioxidants which have been proven time and again to lower risks for heart disease, cancer, diabetes, arthritis, chronic fatigue syndrome (CFS), multiple sclerosis (MS) and other conditions linked to aging or stress
So with all these benefits it’s hard not to love Cashew nuts!
Cashews also have a good amount of magnesium, which is an important mineral that helps with more than 300 chemical reactions in your body. It’s needed for energy production and muscle movement, including heart function.
Magnesium can help prevent chronic diseases like diabetes by regulating blood sugar levels. It can also reduce the severity of asthma attacks and alleviate symptoms caused by depression or anxiety disorders such as panic attacks.
The American Diabetes Association recommends eating foods rich in magnesium to maintain healthy metabolism because it helps regulate glucose response from insulin injections or oral medications given during diabetic meals.
Phosphorus is a mineral that aids in the production of red blood cells, which carry oxygen to all parts of your body. It also contributes calcium into your bones for strengthening them.
Phosphorus helps convert food into energy as well, so it’s important for maintaining healthy metabolism. It can be difficult to get enough phosphorus from only diet alone, but cashews provide nearly 20% of the daily recommended amount per serving (about 15 nuts) – making cashew nuts an excellent way to increase one’s intake or maintain high levels.
Potassium in cashew nuts helps control the heart rate and blood pressure. It’s also important for maintaining healthy muscles, since it regulates water balance in your body
About 98% of potassium found in cashew nuts are located inside cells – so you need to eat about three or more servings per day (or 60-100g) to get enough amounts daily.
Cashew nuts contain high amounts of sodium which can be an issue for those who are on a low-sodium diet or have high blood pressure.
However, in moderation cashew nuts provide benefits to the cardiovascular system and can help maintain healthy levels of sodium within our bodies.
Zinc is known to help reduce your chances of catching the common cold, but cashew nuts actually provide you with 15% of your daily zinc needs in just one serving.
Zinc is known for helping to regulate the immune system and it also helps maintain healthy levels of blood sugar, cholesterol, and fat.
14. Vitamin B
Vitamin B is vital for normal brain function, healthy skin and hair growth, as well as a good immune system. Cashew nuts provide B vitamins in high amounts which is why many diets include cashews
in their food plans to promote both the health of your body and mind.
Cashews are easy on the digestive tract because they don’t require much chewing or stomach acid – this is one reason that doctors recommend giving them to small children who need solid foods but can’t handle other types of difficult-to-digest nuts such as almonds or peanuts.
15. Vitamin C
Vitamin C is necessary for normal growth, repair of tissues and healthy teeth. Cashew nuts provide 25% of the recommended daily intake in a single ounce serving- this is much more than most types of nuts.
Vitamin C is commonly found in citrus fruits and other types of fruit, but isn’t found in nearly the same amount as cashew nuts.
Cashews are actually more effective at providing Vitamin C than oranges because they contain a higher concentration per serving size: an ounce provides 130% DV, while one orange only provides 45%.
Vitamin C also plays a role in maintaining healthy blood vessels which is why it’s important to include vitamin-C rich foods like cashew nuts into your diet regularly.
16. Other Nutrients
Cashew nut contains the trace mineral selenium, which studies have shown to be associated with a decreased risk of chronic inflammation. Cashews also contain the amino acid tryptophan, essential for liver functioning and production of serotonin in your brain.
A single ounce serving contains approximately 65% of an adult’s daily recommended intake of copper- this is important for healthy bones since it helps them stay strong and prevents bone deterioration or osteoporosis.
How to consume cashew?
Cashew can be consumed raw, roasted or salted.
Roasted cashews are good for snacking and they’re a great topping on salads. Raw cashews should always be soaked in water first before use to remove an enzyme that may cause indigestion. Cashews also make for delicious smoothies with bananas, applesauce or other fruits of your choice!
Salted cashews– this is my personal favorite since I am not a big fan of adding salt to food when cooking but enjoy it as an afterthought. It’s so simple: just roast the whole nut until golden brown then sprinkle them generously with sea salt and you have yourself some amazingly salty snack right there! Salty crunchy goodness 🙂
Cashew Curry Recipe
Cashew curry is a famous dish from the western coastal state of Kerala in India. It has wide spread popularity all over India and other countries as well. The unique flavor comes from the cashews that are added to it which give it an interesting taste unlike any other Indian dishes. There are many variants of this dish, some made with chicken or mushrooms while others just have vegetables alone.
Cashew pakoda is a traditional Indian snack mostly eaten as breakfast. It is made with gram flour (besan), cumin seeds, salt and of course cashews which are chopped in fine pieces like noodles. The batter for the fritters must be very thick otherwise it will not stay together while frying them on high heat.
We hope that this article has helped you gain a better understanding of the many benefits cashews have to offer. If you want more information about how to incorporate cashews into your diet, please keep reading! Or if you’re looking for help with incorporating these nutrients in other parts of your lifestyle, contact us and we can send our nutritionist right over!
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