Top 10 Surprising Benefits Of Cashew Nuts For Health
Cashew nuts are a common snack and ingredient in many different cuisines around the world. They are the seeds of the Brazilian-native cashew tree, which is now found in many tropical areas. From keeping your heart healthy to adding taste to food, there are immense benefits of cashew nuts. This antioxidant-rich nut is popularly known as Kaju in India.
In this blog, let us look at the various health benefits of eating cashew nuts daily, their different uses and the amazing nutritional profile of Kaju.
What Are Cashew Nuts – History & Origin
Cashew nuts or Anacardium occidentale are cultivated from the cashew tree, a tropical evergreen tree that is indigenous to the Caribbean Islands, South America, and Central America.
The word cashew is derived from the Portuguese words caju and acajú in the Tupian language, meaning "nut that produces itself". The tree produces a fruit – the cashew apple under which this wonder nut is formed.
The Portuguese colonists had brought cashews from Brazil to India in the 1550s, and the tropical climate of our country – especially in the coastal regions - proved to be the best for thriving cashew cultivation. (1)
Kaju is rich in a variety of nutrients, let’s check out the nutritional value of Kaju below:
Nutritional Value Of Cashew Nuts
Cashews are abundant in healthy fats, such as monounsaturated and polyunsaturated fats. They are a rich source of protein too. This is one of the major reasons why they are one of the most favourite nuts among vegans and vegetarians. Additionally, they are a good source of vitamins and minerals like Vitamin B6, Vitamin K, Magnesium, Manganese, Phosphorus and Zinc.
1 ounce serving of cashew nuts comprises of-
- Calorie - 165
- Protein: 5 g
- Fats - 11 g
- Carbohydrate - 10 g
- Fibre - 1 g
- Sugar - 2 g
Are you curious about the benefits of eating cashew nuts daily, well, read about them in detail below.
10 Health Benefits of Eating Cashew Nuts
There are various benefits of eating cashews. Nutrients and vitamins in cashews are helpful for the body because when added to a balanced diet it gives you an abundance of protein, good fats, vitamins, and minerals. Cashew nuts are also a strong source of antioxidants and help in lowering inflammation and enhancing cardiovascular health. But what happens if you eat cashews every day? What are the benefits of eating Kaju for skin, for females or for kids? If these are the questions on your mind, then we have answers for you. Let us take a look at the 10 surprising benefits of eating cashews.
1. Promote Heart Health
Cashew nuts are a good source of heart-healthy monounsaturated and polyunsaturated fats that can help lower cholesterol and triglyceride levels which reduces the risk of heart diseases. (2) They are also rich in antioxidants, magnesium, and potassium, which promote heart health. Consuming soaked kaju benefits your heart health when you incorporate it into your balanced diet. Roasted kaju can be a tasty and healthy snacking option for you.
You can include whole grains in your diet because they keep your heart healthy.
2. Cashews Support Bone Health
Cashews are a rich source of magnesium, which is vital for bone health. You can reap the benefits of eating cashews if you suffer from bone or joint ailments. Cashews are also rich in magnesium which works with calcium and vitamin D to keep your bones strong and healthy. Eating cashew is good for health because Vitamin K in cashews help maintain your bone density and reduce the risk of osteoporosis. (3)
Include Tofu, made from organic soybeans in your diet for stronger bones apart from cashew nuts.
3. Boost The Immune System
Zinc, copper, and vitamin E are just a few of the minerals present in cashews that maintain a strong immune system. Immune cells require the minerals zinc and copper to grow and function. Vitamin E, a potent antioxidant, can shield cells from harm and reduce oxidative stress and inflammation. Reap kaju benefits from a balanced diet that includes cashews for a stronger immune system. (4)
4. Helps in Weight Management
Because they are a good source of protein, fibre, and healthy fats, cashew benefits can be noted for good weight management. The healthy fats and nutrients in cashew nuts keep you full for longer and reduce hunger pangs. However, cashew nuts are heavy in calories, therefore it's important to eat them in moderation. (5)
5. Improve Brain Function
Cashew nuts are rich in magnesium, vitamin E, and antioxidants that can help with brain function. Vitamin E in cashews improves the cognitive function of the brain and prevents age-related cognitive decline. Magnesium, monounsaturated and polyunsaturated fats also help enhance cognition and memory. Maintaining brain health is one of the important benefits of eating cashew nuts. (6)
6. Promote Healthy Skin
Do you know there are immense benefits of eating Kaju for the skin? Cashew nuts are rich in copper and thus can help boost collagen production which is essential for skin’s elasticity. Vitamin E and selenium present in cashews are excellent antioxidants that protect the skin from damage caused by free radicals and against premature ageing. Include a moderate amount of roasted kaju for healthy skin.
7. Regulate Blood Sugar
Cashew nuts have a low glycemic index that helps to prevent spikes in blood sugar levels. While the high fibre content in kaju benefits in slowing down the absorption of sugar in the bloodstream, healthy fats improve insulin sensitivity. The benefits of eating cashew nuts along with a balanced diet can help you regulate blood sugar levels if you have diabetes or are at risk of developing diabetes. Include organic cashew nuts in your diet in moderation.
8. Reduce Inflammation
Cashew nuts are rich in Vitamin E which is a potent antioxidant. It helps to reduce oxidative stress and inflammation. Cashew nuts can also lower the risk of chronic diseases like sore teeth, ringworm, scurvy, leprosy, warts, and elephantiasis. (7) Cashews have an abundance of magnesium which also helps in reducing inflammation.
9. Improve Digestion
Due to their high fibre content, cashew nuts help in improved digestion by reducing constipation and improving regular bowel movements. Prebiotics, present in cashews, are a class of fibre that aids in the development of good gut flora. However, cashew nuts should be consumed in moderation, as consuming too much fibre can be uncomfortable for the digestive system.
10. Provide essential nutrientsCashew nuts are an excellent source of minerals like:
- Vitamin E
- Vitamin B6
- Vitamin K
- Healthy Fats like monounsaturated and polyunsaturated fats
How To Use Cashew Nuts In Your Daily Routine
Here is how you can include the vitamin-rich cashews in your diet:
- Breakfast cereal, oats, or upma might benefit from the addition of a few cashews. With Is Say Organic’s organic cashews, you truly can't go wrong.
- To add a toasted, nutty texture to your ice cream, roast a few cashew pieces and mix them with the ice-cream mix. We assure you that it ups the ante on your sundae game.
- If you want to give your gravies a smooth and creamy texture, add a few cashew pieces and grind them into the foundation of your gravy. This is one of the best ways of including cashews in your diet.
- Instead of using corn flour, try adding a little ground cashew to your soups to make them richer and thicker.
- Make your favourite halwa to satisfy your sweet tooth, and add some cashews as a garnish. Use our organic cashews to decorate your preferred Indian delicacies.
- Your milkshake or smoothie can also benefit from adding some cashews.
- Add some cashews to your chutney while you grind it to make it creamy, silky, and downright delicious.
- Consume them plain! A handful of cashews in the morning is a fantastic energy booster and includes a tonne of additional nutritional benefits.
- Do you feel that your salad is lacking in some way? To give your salad some crunch, add a few roasted cashews. The beautiful thing about cashew is that it goes with every salad, regardless of the type.
- When your favourite Netflix show is playing or you have visitors over and don't have time to make anything, dry-roasted cashews are often a great snack option.
In conclusion, the benefits of cashew nuts are aplenty because of their nutrient-rich composition. Cashew nuts are a fantastic source of heart-healthy fats, fibre, and protein, which can help with weight management by promoting fullness and lowering appetite. Additionally, minerals and vitamins in cashews are crucial for bone health and immune system performance. The benefits of eating cashews can be seen in overall improved health and well-being. Try including organic foods in your regular diet that is free of chemicals, preservatives or pesticides for a healthy lifestyle.
FAQs for Benefits Of Cashew Nuts
What makes cashews good for heart health?
Cashew nuts are full of heart-healthy fats like monounsaturated and polyunsaturated fats that lower LDL cholesterol and triglyceride levels. The magnesium content of cashews may reduce heart diseases.
Can cashews help with weight management?
Cashew nuts have rich magnesium content that regulates the metabolism of fat and carbohydrates. The benefits of eating cashews can also be noted for being a good source of proteins which is the key to weight loss. Moreover, the healthy fats in cashew nuts can keep you full for longer.
How can cashews improve brain function?
Vitamins in cashews like Vitamin E and B vitamins and minerals like magnesium, are key ingredients for energy production and regulating mood and improving cognitive brain functions.
Can cashews help regulate blood sugar levels?
Yes, because of their low glycemic index, high fibre content, and healthy fat profile, cashew nuts may help regulate blood sugar levels.
How can cashews benefit skin health?
Cashew nuts are rich in Vitamin E which is a potent antioxidant and also reduces the oxidative stress on skin caused by free radicals. These key nutritional values of cashews are vital for good skin.
Are cashews good for digestion?
Yes, cashews can help with digestion thanks to their high fibre content and prebiotic properties, which encourage the growth of good gut bacteria.
What nutrients do cashews provide?
Cashews provide essential nutrients like
- Vitamins B6, E and K
Which vitamins are present in cashews?
Cashews are a rich source of Vitamin B6, Vitamin K and Vitamin E.
Can you list some soaked Kaju benefits?
Consuming soaked kaju benefits in easing digestion, and vitamin intake and enhances the flavours of the dish while giving them a creamy texture.
What are the benefits of eating cashew nuts daily?
Eating cashew nuts daily helps in promoting heart health, immune system, muscle development, weight loss and regulating blood sugar levels.
Do cashews provide good fat?
Cashews are a rich source of healthy unsaturated fats that help in lowering cholesterol and maintaining the health of body cells.
What is the glycemic index of Kaju?
Cashews have a low glycemic index of 25 making them safe to be consumed by individuals having diabetes.
How many calories are present in 1 bowl of kaju?
Approximately there are a total of 165 calories present in 1 bowl of Kaju.