You may eat cashews every day but still don’t know the health benefits of cashews very well. There are numerous benefits of cashew nuts for human health. Here you will come to know some of them.
Cashews are native to South America, especially Brazil. Africa and India are the largest producers of cashews today. Cashews are available as raw or roasted and salted or unsalted.
Cashew nut is now more popular throughout the world for its delicate flavor and extraordinary health benefits. They aid in cancer, heart disease, obesity, and diabetes, etc.
Cashews are rich in selenium, zinc, magnesium, and iron, and phosphorous. They are also great sources of phytochemicals, proteins, and antioxidants.
You can use them as a healthy snack or in salads, smoothies, and other meals. These days’ cashews are also used to make dairy alternatives, such as cashew milk.
In India, cashews are commonly known as Kaju. So, from here you will come to know Kaju Benefits also.
Let’s start to find out the 7 most power-packed cashew nuts health benefits.
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Benefits of Cashews for Skin
Cashews work great for the skin. Cashew nuts oil is amazingly beneficial for the skin. This oil is rich in zinc, magnesium, iron, and selenium. The high percentage of selenium in cashews has the ability to protect you from skin cancer also.
Cashews are also a great source of proteins and antioxidants. These elements keep your skin remains healthy and wrinkle-free. Antioxidant keeps your skin hydrated and it also reduces inflammation.
Cashews are very well known for their acne-fighting nutrients. The presence of zinc in cashews promotes immune function for healing and cell growth. This in turn renews and replenishes infected or damaged acne zones.
Cashews are rich in antioxidants. This enables your skin to maintain its elasticity of the skin. Eating cashews daily can also help you to fight against free radicals in the skin.
Cashews are rich in vitamin C. This vitamin lowers the chances of stretch marks also. It also reduces blemishes and tans from the skin.
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Benefits of Cashews for Heart
YES, fats are bad for your health but not all fats. Some types of fat can actually help you to improve heart health. Cashews contain monounsaturated fats which are very good fats for the heart. Consumption of monounsaturated fats will help you a decreased risk of cardiovascular disease.
Cashews are rich in oleic and palmitoleic acids. These are essential fatty acids that can lower unhealthy LDL cholesterol. It can also increase the levels of healthy HDL cholesterol.
Cholesterol is a waxy compound. When LDL cholesterol accumulates in the blood it generates plaque. A higher level of plaque restricts cardiovascular functioning.
Avoiding bad cholesterol is a healthy choice that promotes optimal blood circulation. Cashews are cholesterol-free; hence they are an extraordinary heart-healthy food.
The presence of copper is needed for energy production and the metabolism of iron. Failure to get recommended copper intake has been associated with a higher risk of heart disease.
Cashews are an excellent vegetarian source of copper which provides nearly 100 percent of daily copper intake. So, start adding cashews to your daily diet for better heart health.
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Benefits of Cashews in Pregnancy
Cashew nuts can provide great health benefits for pregnant women if consumed in moderation. Avoid eating unhealthy food which may harm your baby and you also.
For the healthy development of the baby in the womb, a pregnant woman needs to increase the vitamins and minerals intake during pregnancy. Cashews are rich in minerals such as iron, calcium, zinc, etc.
They are also a great source of protein, carbohydrates, fiber, and vitamins. So, cashew nuts will fulfill the requirement of all these necessary nutrients.
Cashew nuts are a rich source of magnesium, which is good for bone health along with calcium. They provide relief from muscle spasms, high blood pressure, fatigue, and migraine in pregnancy.
Cashews are a good source of copper. The copper in cashews helps to accelerate the development of fetus blood cells. Cashews have antibacterial properties that help fight infections.
The fiber quantity in cashew nuts helps fight constipation. They are also known to prevent gum and tooth decay during pregnancy. Cashew nuts are rich in Iron thus help fight anemia.
Including cashew nuts in your pregnancy diet helps to maintain your lipid profile levels, especially if you are prone to gestational diabetes.
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Benefits of Cashews for Eyes
It is commonly believed that low eyesight is an inevitable result of aging or eye strain. This is not true for many people. In truth, a healthy diet can significantly reduce the risk of eye problems.
The Age-Related Eye Disease Study found that zinc, copper, vitamin C, vitamin E, and beta carotene may reduce the risk of age-related decline in eye health.
Cashews contain omega-3 fatty acids, copper, lutein, and zeaxanthin are helpful in eyesight problems. Early consumption of cashew nuts is best for the eyes which can prevent them from getting worse.
Getting the right balance of nutrients can slow the progression of eye diseases. This is particularly true for people who have a family history of macular degeneration, and diabetes.
The combination of antioxidants and zinc in cashews reduces the risk of age-related macular degeneration. Also adding cashews to the daily diet can slow down the progress of cataracts.
Cashews contain a powerful antioxidant pigment, Zea Xanthin. This pigment is directly absorbed by your retina and forms a protective layer. A protective layer on the retina prevents harmful UV rays.
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Benefits of Cashews for Bones
Cashews are a good source of many minerals such as copper, zinc, magnesium, and phosphorous. These minerals are very important for bone building.
Severe copper deficiency can lead to lower bone mineral density. It also increases the risk of osteoporosis. Copper is also important in the maintenance of collagen and elastin. These are the major structural components of bones.
Without sufficient copper, the body cannot replace the collagen that makes up the scaffolding for bone. This can lead to joint dysfunction as bodily tissues begin to break down.
The magnesium in cashews is also very important for bone formation. It will help the assimilation of calcium into the bone.
Manganese, another mineral in cashews, will help to prevent osteoporosis in combination with calcium and copper.
Phosphorous in cashews are also helpful in building strong bones. All the minerals in cashew nuts help to release enzymes that are needed to build strong bones.
Cashew Nuts Benefits for Depression
The main symptoms of depression are feeling sad, fatigued, and sleeping disorders. At least one out of every twelve people suffers from depression in a lifetime.
Anxiety is one of the reasons for depression. Chronic anxiety can affect your mental and emotional well-being. It is commonly believed that women are more prone to anxiety than men.
Unhealthy foods like saturated fats and a lot of caffeine can increase the symptoms of depression. Adding healthy fats through diet has a positive impact on depression.
Cashews are natural antidepressants. Magnesium in cashews, calm down your nervous system. It also reduces cortisol.
Cashews are also high in amino acid tryptophan. Tryptophan releases serotonin. This is the chemical responsible for the happy or high-spirited feeling in your brain. The happy feeling obviously would help someone battling depression.
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Cashew Nut Benefits for Diabetes
Diabetes is a chronic disease where the pancreas is not able to produce enough insulin. This results in unstable blood sugar levels. With a healthy diet, you can easily manage diabetes.
People, who regularly eat cashews, have a lower risk of developing type-2 diabetes. Adding protein and fiber-rich nuts such as cashews help a lot for a diabetic person.
Cashew nuts are low-glycemic foods. They have a limited amount of dietary carbohydrates. Therefore, it has little effect on your blood glucose levels.
Cashews are low in sugar and rich in fiber. These two factors in combination help reduce blood sugar levels. Therefore protect against the development of type-2 diabetes.
When calories from carbohydrates are replaced by monounsaturated fat such as that found in cashews, it helps to reduce the blood sugar levels as well.
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Cashew nuts are also beneficial in other health problems such as blood pressure, low immunity, gallstones, and cancer, etc.
Which health issue you will like to cure or reduce by adding cashews to your daily diet? Put your thoughts in the comment below. Also share the knowledge with others.