A daily intake of cashew nuts will surely keep the doctor away as it will amp your immune system, is kind to your heart and help keep your weight healthy.
Cashew nuts have a wide array of nutrients. You can have them raw, roasted or garnished in your dishes to enhance the taste. Cashew puree is extensively used to make thick and creamy gravies with a distinct flavour.
But why stick to a daily consumptions of this superfood?
Eating Nuts Lowers Risk of Weight Gain
Don’t let concerns about gaining weight prevent you from enjoying the delicious taste and many health benefits of nuts!
People who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts.
A 28-month study involving 8,865 adult men and women in Spain, found that participants who ate nuts at least two times per week were 31% less likely to gain weight than were participants who never or almost never ate nuts.
And, among the study participants who gained weight, those who never or almost never ate nuts gained more (an average of 424 g more) than those who ate nuts at least twice weekly.
Cashews Are Rich in Heart-Healthy Fatty Acids
Not all fats are bad for you, and some types of fat can actually help your heart health. Cashews contain heart-healthy monounsaturated fats. Consumption of the monounsaturated fats in cashews is associated with decreased risk of cardiovascular disease
Cashews are an excellent vegetarian source of copper, providing more of the mineral than most other non-meat sources. In fact, eating a quarter-cup of cashews every day gives you 98 percent of your recommended daily intake of copper, which may decrease your risk of chronic disease
Failure to get enough copper has been associated with poor immune system functioning; higher risk of cardiovascular disease; increased risk of neurodegenerative diseases, such as Alzheimer’s or Parkinson’s; and impaired bone health.
Cashews Are Protein Rich
Like all nuts, cashews provide an excellent source of protein. Protein is one of three macronutrients your body uses for energy, and it is particularly important for rebuilding muscle tissue and creating new cellular compounds. Plus, eating protein prevents you from getting hungry between meals, which can help you stick to a healthy eating plan.
Although many nuts are good sources of protein, cashews stand apart from the pack because of their particularly well-balanced nutritional profile. Each ounce of cashews (about 16 to 18 nuts) contains 160 calories, 5 grams of protein, and 13 grams of fat (most of it heart-healthy monounsaturated fats.) This makes them less calorie dense than other nuts such as macadamia nuts, which contain 200 calories but only 2 grams of protein per ounce. Thus, eating cashews is an excellent snack choice for people following a low-calorie or high-protein diet.
Eating Cashews Could Boost Your Immune System
In addition to containing high amounts of copper, cashews are a great source of zinc. Failing to get enough zinc compromises your immune system functioning, since this mineral is important for the development of immune system cells, production of antioxidant enzymes and activity of immune system regulators
Cashews Are an Excellent Source of Antioxidants
Antioxidants, the compounds that counteract oxidative damage in the cell. Antioxidants sweep through the cell, neutralizing free radicals that can cause cellular damage. Some of the most potent antioxidants include vitamins E and K. Cashews contain both of the vitamins, helping your body fight off oxidative damage.
Cashews Contain No Cholesterol
Cholesterol is a waxy compound that accumulates in the blood, leading to plaque that can restrict cardiovascular functioning. Avoiding cholesterol in your diet can be a healthy choice that promotes optimal blood circulation. Cashews contain no cholesterol, making them an extraordinarily heart-healthy choice.
Eating Cashews Lowers Your Risk of Gallstones
Gallstones are made up of hardened cholesterol or a compound called bilirubin, and they can be extremely painful. In a study of more than 80,000 women, eating nuts such as cashews was associated with a 25 percent lower risk of developing gallstones. Thus, enjoying cashews every day could lower your risk of painful gallstones.