Cashews are rich in iron, selenium, phosphorus, magnesium, and zinc. Provided here is information about the various health benefits of these nuts.
Native to Brazil, these nuts are kidney-shaped seeds that sprout at the bottom of the cashew fruit. These nut come from the cashew fruit found on small evergreen trees.
The fruit is popularly known as cashew apple. It is sweet-smelling, tasty, and edible just like the nut it bears. Although, it is known as a nut, botanically it is a seed. Because of its high level of mono-unsaturated fats and antioxidants, health benefits of these nuts are wide ranging.
Health Benefits
Heart Health
Cashews abundantly contain unsaturated fatty acids and oleic acid (mono-unsaturated fat) which promote good cardiovascular health. High triglyceride levels are often associated with an increased risk for heart disease, and mono-unsaturated fat reduces the levels of triglyceride.
Diabetes
Diabetics too have found the high levels of mono-unsaturated fat to work beneficially for their lipid profile. Cashews also help to reduce the triglyceride levels in diabetics, thereby protecting them from further sugar and cholesterol-related complications. These nuts when used in the diet can significantly reduce the risk of developing type 2 diabetes.
Antioxidants
They are a rich source of antioxidants. Antioxidants are essential in the body as they help in elimination of free radicals which cause harm to the cells of the body. Free radicals and damaged cells may cause some form of cancer, hence, it is important to remove them from the body.
Copper
High levels of copper in these nuts help in energy production. It produces melanin which is a skin and hair pigment. Copper aids in a number of physiological processes in the body; elimination of free radicals, iron utilization, development of bone and connective tissue, and cross-linking of collagen and elastin, which provides flexibility in blood vessels.
Magnesium
In its raw form, they contain 82.5 mg of magnesium per ounce. An adequate level of magnesium is essential in the body to help it cope against high blood pressure, muscle spasms, migraine headaches, fatigue, etc. Another important role that magnesium plays is that of balancing calcium levels.
Magnesium controls the level of calcium infused in the nerves, thereby ensuring that the nerves are relaxed and are functioning smoothly. Relaxed nerves support healthy muscles and bones.
Weight Control
These nuts are often recommended for various diets, that are a part of weight loss programs. They have 0 % cholesterol in them. As they are high on energy density and dietary fiber, when eaten in moderation they can be filling and satisfying.
Gallstone Prevention
A handful of nuts, eaten every day can lower the risk of developing gallstones considerably. This has been proved according to the research undertaken by the Nurses' Health Study, after conducting an extensive study of nearly 80,718 women. In this study, women were put up on a diet of one ounce of nuts a week and follow up was done for 20 years.
Dental Care
Cashew helps maintain healthy gums, teeth, and other aspects of dental care, by destroying bacteria responsible for tooth decay, gum disease, acne, tuberculosis, etc.