The health benefits of cashews include supporting blood production, supporting heart health, preventing cancer, increasing blood pressure, fighting migraines, preventing gallstones and supporting weight loss.
What is cashew?
Cashew nuts are very popular all over the world because of their buttery and slightly salty, sweet taste and make this dish a real treat? Scientifically known as Western Anacardium, the cashew nut is not really a nut, but rather a seed, because it grows attached to the fruit.
Originally grown in the Portuguese colony of Brazil, they were quickly exported and are now grown in many places with subtropical climates. They are widely available and offer great flexibility to be included in many dishes, and can also be processed into cashew butter; an excellent alternative to peanut butter.
Nutritional information on cashew nuts (per 100 g serving)
Cashew nuts are extremely high in calories and provide more than 500 calories in a portion of 100 grams. However, they are very nutritious, delicious and have many health benefits from which we can benefit.
Total Carbohydrates -33g 11% RDA
Fibre -3.5g 13% RDA
Total Fat -44g 67% RDA
Single unsaturated fat-24g
Multiple unsaturated fat-8g
Protein -18.5g 36% RDA
Vitamin E 1mg 4% RDA
Vitamin K -34mcg 43% RDA
Thiamin -0.4mg 28% RDA
Riboflavin -0.1mg 3% RDA
Niacin -1mg 5% RDA
Vitamin B6 -0.4mg 21% RDA
Folic acid -25mg 6% RDA
Pantothenic acid -0.9mg 9% RDA
Calcium -37mg 4% RDA
Iron -6.5mg 37% RDA
Magnesium -292mg 73% RDA
Phosphorus -595mg 59% RDA
Potassium -660mg 19% RDA
Zinc -5.8mg 39% RDA
Copper -2.5mg 110% RDA
Manganese -1.5mg 83% RDA
Selenium -20mg 28% RDA
13 The incredible medical benefits of cashew nuts
1. Cashew nuts help with blood formation
Cashew nuts are rich in copper and iron, which is an important condition for the formation of red blood cells. Red blood cells carry haemoglobin, a protein to which oxygen binds and which ensures the supply of oxygen to the cells throughout the body. Regular use of cashew nuts is beneficial for the blood balance and leads to an increase in energy levels.
2. Heart Healthy Cashew
Although cashew nuts can be considered rich in fat, they are not rich in fat, which is generally bad for you. On the contrary, they contain many monounsaturated and polyunsaturated fats, which are beneficial for the health of the heart because they lower cholesterol levels, keep the blood vessels healthy and more. Studies consistently show that a Mediterranean diet rich in beneficial monounsaturated fats is better for heart health and helps prevent heart disease.
3. May help prevent cancer
Cashews contain compounds known as proanthocyanins, a class of flavonols that inhibit the replication of cancer cells. This is an important feature, because once cancer cells start multiplying, they quickly become difficult to target. This is why a shotgun approach is often used in cancer treatment, which even damages the good cells in the process. Cashew nuts are also rich in copper, a mineral that reduces the tendency of cells to mutate and is particularly promising for the treatment and prevention of intestinal cancer.
4. To help improve blood pressure
Cashew nuts contain two important minerals that are involved in the regulation of blood pressure: Potassium and magnesium, which help relax blood vessels and counteract the effects of excess sodium. Too high a sodium level promotes water retention, which increases blood volume and blood pressure. Potassium is also involved in the contraction of the heart muscle through nerve conduction.
5. Can help you control migraine
In recent years, the potential of magnesium to treat migraine has greatly increased, simply because it is very effective in reducing the symptoms and frequency of attacks. Although it is not precisely known why, magnesium appears to play a role in relieving spasms of the blood vessels under the scalp and in reducing the sensitivity of the nerves to painful stimuli.
6. Help in the prevention of gallstones
For years, experts believed that gallstones were caused by high serum cholesterol levels, but that wasn’t entirely true. Gallstones can actually be caused by low cholesterol, but usually by high levels of circulating triglycerides. The high monounsaturated fat content of cashew nuts can significantly reduce the formation of gallstones or the risk of gallstones and lower your bad cholesterol profile, turning them off as a trigger.
7. Cashews can help you lose weight
Yes, although cashew nuts are naturally high-calorie foods, they can really help you lose weight in moderation. This is mainly due to the large amounts of monounsaturated fats, which help to mobilise stored fats into free fatty acids where they can be burned, and the presence of copper, a trace element that has an important effect on your metabolism. A shortage of copper can adversely affect thyroid function and the metabolism of macronutrients, fats and carbohydrates. Copper is also an important element in the synthesis of many coenzymes and factors, many of which are involved in critical biochemical processes in the body.
8. Important for increasing bone density
Although we know that calcium is an important and essential part of bone health, there are many micronutrients whose function is not mentioned. Among them is copper, which can actually help increase bone mineralization, making the bones structurally denser and less prone to fractures or osteoporosis. There are cases where copper deficiency is a limiting factor for healthy bones because the need for calcium and other minerals is met, but the bones are still weak.
9. Maintaining healthy skin
While vitamin C is known to increase collagen synthesis in the body, copper is a mineral involved in the preservation of collagen and elastin. This is important because a shortage of this mineral leads to increased renewal of this type of tissue and can cause premature sagging of the skin. Be sure to eat foods rich in vitamin C and cashew nuts for extra self-confidence and younger looking skin.
10. May help increase testosterone levels.
Many minerals play a positive role in testosterone levels, but selenium is not often mentioned. However, this should not be the case as studies have shown that selenium increases testosterone levels. Selenium also reduces the risk of prostate and testicular cancer and is particularly beneficial for men’s sexual health.
11. Can help maintain visibility
Although cashew nuts do not contain vitamin A, they do contain a small amount of zeaxanthin, an antioxidant that prevents damage to the macula in the eye. This antioxidant also has an ultraviolet filtering effect that helps reflect these rays without damaging the eyes.
12. Can provide liver support
The liver is responsible for recycling and breaking down waste every day of our lives, and although it usually does this very well, it can become stressed from time to time. In this case, it is important to support the liver by promoting its natural antioxidant potential. Cashews contain copper, which promotes the production of liver enzymes and superoxide dismutase, powerful molecules that reduce the harmful potential of free radicals.
13. May help improve fertility
Sometimes fertility can be improved simply by improving the diet and its density. In this case, micronutrients such as zinc and selenium can provide excellent support by increasing sperm count, increasing testosterone levels and improving sperm quality.
Now, do you need more excuses to eat cashew nuts? We didn’t think so. Cashews are already delicious, but now you know they’re very nutritious. Whatever your goals, cashew nuts can be added to your diet if you have a little control over the size of the portions. Take the ones that aren’t salty and experience everything they can do for you. They are available all year round, so buying one of these products should not be a problem. Just eat it, chop it into pieces and sprinkle it over candy or other food, or eat it as a meal – the choice is yours. Don’t miss the chance to taste this delicious nut.