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Why Should We Eat Cashews?

Why Should We Eat Cashews?

Cashews can help improve cholesterol, lower blood pressure, protect bones, and support weight loss.

Why should we eat cashews?
Why should we eat cashews?

According to Eat This, cashews are one of the most popular nuts and are processed into products that can replace milk, cream, and butter. Cashews are not only rich in protein, fiber, and healthy fats, but they also contain a variety of vitamins and minerals.

According to the U.S. Department of Agriculture, a 1-ounce (28-gram) serving of raw cashews provides the body with approximately 157 calories, 12.4 grams of fat, 7.8 grams of saturated fat, 8.6 grams of carbohydrates, 0.9 grams of fiber, 5.2 grams of protein, and 1.9 milligrams of iron (equivalent to 11% of the recommended daily intake).

Here are 12 benefits of cashews for the body:

Supports Immune Function

According to nutrition expert Toby Amidor, 1-ounce of cashews provides more than 10% of the daily recommended iron intake. This mineral contributes to the normal functioning of the immune system

Reduces Inflammation

Sarah Garone, a nutrition and diet expert, notes that cashews contain a variety of polyphenols and carotenoids, which are antioxidants that help prevent inflammation and reduce the risk of chronic diseases. Roasted cashews, in particular, have higher antioxidant content.

Bone Health

Amidor explains, “A 1-ounce serving of cashews provides 8% of the recommended daily intake of vitamin K. Research has shown that this vitamin plays an important role in protecting and maintaining strong bones.”

Calcium, vitamin D, and vitamin K are all essential for bone health. Amidor suggests that people should incorporate these vitamins into their main meals or snacks.

Cellular Protection

Cashews are known for their high levels of antioxidants. Antioxidants are compounds that can neutralize harmful free radicals in the body, protecting it from diseases and reducing overall inflammation. Cashews, in particular, are rich in two types of antioxidants, polyphenols, and carotenoids.

Good for Eye Health

Trista Best, a nutrition and environmental health expert, shares that cashews benefit eye health because they contain lutein and zeaxanthin. These compounds are essential for maintaining healthy vision and protecting the eyes from the harm caused by free radicals.

Studies suggest that a diet rich in lutein and zeaxanthin can reduce the risk of age-related macular degeneration, cataracts, and other eye diseases. It’s important to note that cashews are best consumed without added salt.

Brain Health Support

According to Best, cashews are rich in vitamin E and have powerful antioxidants. This helps protect brain cells from oxidative damage and is good for brain health.

Research has shown that vitamin E may reduce the risk of cognitive decline and Alzheimer’s disease. Additionally, magnesium in cashews promotes healthy brain function, improves mood, and reduces anxiety and depression symptoms.

Weight Management

A 2017 study published in the journal Nutrients revealed that people who regularly consume nuts are more likely to maintain a healthy weight than those who do not. This may be due to nuts being high in protein, fiber, and healthy fats, which help promote satiety and facilitate weight loss.

Cashews have fewer calories and fats compared to many other nuts like almonds and peanuts.

Improves Cholesterol Levels

A 2017 study in the American Journal of Clinical Nutrition found that incorporating cashews into the diet can reduce levels of LDL “bad” cholesterol. Moreover, a 2018 study published in Nutrients showed that a diet rich in cashews can increase levels of HDL “good” cholesterol.

Lowers Blood Pressure

A 2019 nutrition study found that consuming cashews is associated with lower blood pressure. Consumption of these nuts is also related to lower triglyceride levels. High triglycerides are a type of fat in the blood that, when elevated, can increase the risk of stroke, heart attack, and heart disease.

It’s important to note that not all types of cashews have these effects, especially salted and packaged varieties.

Cardiovascular Health

A 2007 review published in the British Journal of Nutrition found that individuals who consumed nuts more than four times a week had a 37% lower risk of heart disease.

Additionally, a 2018 study showed that when individuals with type II diabetes consumed 30 grams of raw, unsalted cashews daily for 12 weeks, they experienced improvements in heart health, including reduced blood pressure and increased “good” cholesterol levels.

Rich in Copper

Copper plays a crucial role in various functions of the body, including regulating heart rhythm, blood pressure, red blood cell production, bone development, blood vessels, and connective tissue, as well as activating the immune system. A 1-ounce serving of cashews contains up to 70% of the recommended daily intake of copper.

Blood Sugar Control

A 2019 study published in the International Journal of Endocrinology and Metabolism found that individuals with type II diabetes who consumed 10% of their daily calories from cashews had lower insulin levels compared to those who did not consume cashews.

Cashews are high in fiber, which helps prevent spikes in blood sugar levels by slowly releasing glucose and stabilizing blood sugar.

Nam Giao

Source: Zing News

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