There are many types of nuts, including Almonds, Brazil nuts, Cashew Nuts, Chestnuts, Filberts (also known as hazelnuts), Macadamia nuts, Peanuts (technically a legume, but often referred to as a nut), Pecans, Pine nuts, Pistachios, Walnuts and a lot more. Nuts are a good source of nutrients, including healthy fats, protein, and various vitamins and minerals. They are a tasty and convenient snack. You can use them in a variety of recipes, such as nut butters, baked goods, and savory dishes. So, in today’s article we’ll talk about benefits of cashew nuts, one of the best cashew nuts brands on market, delicious ways to add cashew nuts to your diet and some other topics you’d love to hear about cashew nuts.
Cashew nuts are the seeds of the cashew tree, which is native to Brazil. But now they are cultivated in many tropical regions around the world. They have a kidney-shaped, creamy white appearance and are usually sold shelled. This is because the outer shell of the nut contains a toxic resin that must be removed before the nut is safe to eat.
Cashew nuts are a popular snack. They are often roasted and salted or processed into products such as cashew butter or cashew milk. They also feature in a variety of dishes, including salads, stir-fries, and desserts.
Benefits of Cashew Nuts
Cashew nuts are a good source of protein, healthy fats, vitamins, and minerals. They are believed to have a number of health benefits. Overall, these nuts are a healthy snack that can be enjoyed as part of a balanced diet. So, here some the benefits it offers you:
- Helps lose weight
- Enhances heart health
- Helps with diabetes
- Benefits skin
- Benefits brain
- Good for eyes
- Offers dietary fibers
- Helps get healthy hair
Curious about these benefits? Simply keep reading to get to know them better.
1. Helps Lose Weight
Cashew nuts are a healthy and nutritious snack that can help with weight loss in a few different ways. First, cashew nuts are high in protein. This can help keep you feeling full and satisfied for longer periods of time. This can help you avoid the temptation to snack on unhealthy foods that can cause weight gain.
These nuts are also low in calories, which means you can enjoy a satisfying snack without consuming a lot of calories. According to the FoodData Central database of the United States Department of Agriculture (USDA), cashews provide 157 calories per 1-ounce (28-gram) serving. However, according to a recent study, only about 84% of these calories may be digested and absorbed by humans. This is probably due to the fact that some of the fat contained in them is trapped within the cashew’s fibrous wall and is not absorbed during digestion.
Additionally, the healthy fats found in cashew nuts can help regulate your metabolism, which can aid in weight loss. Overall, incorporating these nuts into a balanced diet can be a helpful strategy for weight loss.
2. Enhances Heart Health
Cashew nuts are a good source of healthy unsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. Cashew nuts also contain antioxidants and other nutrients that can help protect against oxidative stress and inflammation, which are two factors that can contribute to heart disease. Additionally, cashew nuts are a good source of magnesium, a mineral that is essential for maintaining a healthy heart. Overall, incorporating these nuts into a healthy diet can help support heart health.
3. Helps with Diabetes
These nuts are a good source of healthy unsaturated fats. This can help regulate blood sugar levels and improve insulin sensitivity. This can help manage the symptoms of type 2 diabetes and prevent complications. Cashew nuts are also high in fiber. This can slow the absorption of sugar in the body and help regulate blood sugar levels. Additionally, the antioxidants and other nutrients found in these nuts can help protect against oxidative stress and inflammation. These are two factors that can contribute to the development of type 2 diabetes. Overall, incorporating cashew nuts into a healthy diet can be a helpful strategy for managing type 2 diabetes.
4. Benefits Skin
Cashew nuts are a good source of nutrients that may have a number of potential benefits for the skin. They are a rich source of antioxidants. This can help protect the skin against oxidative stress and may help to reduce the appearance of fine lines and wrinkles.
These nuts are also a good source of essential fatty acids, including linoleic acid and oleic acid. As a result, this can help to maintain the skin’s natural barrier function and improve its overall appearance. They are also a good source of vitamin E. It is important for maintaining healthy skin and may help to reduce the appearance of scars and stretch marks.
5. Benefits Brain
Cashew nuts are a good source of nutrients that may have a number of potential benefits for brain health. They are a rich source of antioxidants. As a result it can help protect the brain against oxidative stress and may help to improve cognitive function.
Cashew nuts are also a good source of essential fatty acids, including omega-3 fatty acids. They are important for maintaining brain health and may help to improve memory and cognitive function. They are also a good source of vitamin E, which is important for maintaining healthy tissues, including brain cells.
Additionally, these nuts are a good source of magnesium, which is important for maintaining healthy brain function and may help to reduce the risk of certain brain disorders. They are also a good source of zinc, which is important for maintaining healthy brain function and may help to improve memory and cognitive function. To increase your mental capacity, try eating cashews that have been soaked overnight.
6. Good for Eyes
Cashew nuts are a good source of nutrients that may have a number of potential benefits for eye health. They are a rich source of antioxidants, including lutein and zeaxanthin. They are important for maintaining healthy eyes and may help to reduce the risk of age-related eye conditions, such as cataracts and macular degeneration.
These nuts are also a good source of vitamin E, which is important for maintaining healthy tissues, including the tissues of the eyes. They are also a good source of zinc, which is important for maintaining healthy eyesight and may help to reduce the risk of certain eye conditions.
7. Offers Dietary Fibers
One ounce (28 grams) of cashew nuts contains about 1.6 grams of dietary fibers. Dietary fibers are types of carbohydrates that are found in plant-based foods and are not digested by the body. They are important for maintaining a healthy digestive system and can help to regulate bowel movements, lower cholesterol levels, and control blood sugar levels.
These nuts contain both soluble and insoluble fibers. Soluble fibers dissolve in water and form a gel-like substance in the digestive tract. It can help to slow down digestion and absorb water, while insoluble fibers do not dissolve in water and help to add bulk to the stool, which can help to prevent constipation.
8. Helps Get Healthy Hair
Cashew nuts are a good source of several nutrients that are important for hair health, including protein, vitamins E and B6, and minerals such as zinc and iron. These nutrients can help nourish the scalp and promote healthy hair growth.
Protein is an essential building block of hair, and a deficiency in protein can lead to dry, brittle, and weak hair. The protein in these nuts can help strengthen hair and prevent breakage. Vitamin E is an antioxidant that helps to protect the hair from free radical damage, which can lead to dryness and breakage. It can also help to nourish the scalp and promote healthy hair growth.
Vitamin B6 plays a role in the production of melanin, which gives hair its color. It can also help to prevent dry, itchy scalp and promote healthy hair growth. Zinc is important for the production of collagen, which helps to strengthen hair and keep it looking healthy. It can also help to prevent dry, flaky scalp. Iron is essential for the production of red blood cells, which carry oxygen and nutrients to the hair follicles. A deficiency in iron can lead to hair loss and slow hair growth.
Overall, including cashew nuts in your diet may help to promote healthy hair growth and prevent dryness, breakage, and other hair-related issues.
Bonus – Easy Recipes to Try using Cashew Nuts
Here are a few easy and tasty recipes that feature cashew nuts:
1. Cashew Butter Energy Bites
Mix together 1 cup of cashew butter, 1/2 cup of honey, 1/2 cup of old-fashioned oats, and 1/2 cup of raisins. Roll the mixture into balls and refrigerate until firm.
2. Cashew Chicken Stir-Fry
Heat 1 tablespoon of vegetable oil in a wok or large frying pan over medium-high heat. Add 1 pound of diced chicken breast and stir-fry until cooked through. Add 1 cup of diced vegetables (such as bell peppers, onions, and carrots) and 1 cup of unsalted roasted cashew nuts. Stir-fry until the vegetables are tender. Add 1/4 cup of hoisin sauce and 1 tablespoon of soy sauce and stir to coat. Serve over rice or noodles.
3. Cashew Cream Pasta
Bring a pot of salted water to a boil and add 8 ounces of pasta. Cook according to the package instructions. Meanwhile, blend together 1 cup of unsalted, roasted cashew nuts, 1 cup of water, 1 clove of garlic, and 1/4 cup of nutritional yeast until smooth. Drain the pasta and return it to the pot. Add the cashew cream sauce and heat over medium heat until warmed through. Top with chopped fresh herbs and grated Parmesan cheese.
4. Cashew Nut Smoothie
Combine 1 cup of unsweetened almond milk, 1 banana, 1/2 cup of unsalted, roasted cashew nuts, 1 tablespoon of honey, and 1 teaspoon of vanilla extract in a blender. Blend until smooth and serve.
5. Cashew Nuts and Fruit Snack Mix
Mix together 1 cup of unsalted, roasted cashew nuts, 1/2 cup of dried apricots, 1/2 cup of dried cranberries, and 1/2 cup of dark chocolate chips. Store in an airtight container for an easy snack.
We hope these recipes give you some inspiration for incorporating cashew nuts into your cooking!
PLANTERS Deluxe Lightly Salted Whole Cashews
You might be curious about where to find high-quality and delicious cashew nuts now that you are aware of their benefits and a few delightful methods to enjoy almonds. So, we will now discuss one of the top manufacturers of excellent cashew nuts on the market.
Planters sells a vast variety of exquisite nuts. You can rely on Planters, which has been around since 1906 to satisfy your needs with their wholesome snacks. After all they have established their name on quality, variety, and, of course, taste for all these years.
Each scrumptious ounce of Planters cashew nuts has 4-5 grams of protein. A favorite among the whole family, Planters Deluxe Lightly Salted Whole Cashews have a wonderful crunch. For an appealing treat, these rich, nutty cashews are roasted in peanut oil and sprinkled with a little sea salt. These roasted cashews will satisfy your cravings whether you need a pleasant snack after dinner or some sustenance in between meals. These lightly salted cashews are excellent for anyone trying to reduce their sodium intake because each 1 oz. serving has only 50 mg of sodium.
Planters has a cashew snack for you, whether you like your cashews heavily salted or lightly salted. Even honey-roasted cashews are available! You can pick from a variety of cashews, including raw, sea salt-coated, gently salted, honey-roasted, deluxe whole cashews, and even fancy whole cashews.
Cautions related to Cashew Nuts
There are a few cautions to consider when it comes to consuming cashew nuts. Here are a few things to keep in mind:
Portion size: While cashew nuts are a healthy snack, they are high in calories and fat, so it is important to watch your portion sizes. It is generally recommended to consume nuts in moderation as part of a balanced diet.
Roasting and processing: Some cashew nuts may be roasted in oil or processed with additives such as salt or sugar, which can add extra calories and potentially decrease the nutritional value. If you are trying to watch your salt or sugar intake, it is a good idea to choose unsalted, unroasted cashew nuts.
Contamination: Cashew nuts, like other nuts, can be contaminated with bacteria or other pathogens if they are not handled or stored properly. It is important to purchase cashew nuts from a reputable source and store them in a cool, dry place to help prevent contamination.
Interactions with medications: Some medications may interact with nuts, including cashew nuts. For example, if you are taking blood thinners or medications for diabetes, it is important to speak with a healthcare professional before consuming nuts as they may interfere with the effectiveness of these medications.
Side Effects related to Cashew Nuts
In general, cashew nuts are considered safe for most people to consume when taken in moderation as part of a healthy diet. However, like all foods, they can cause side effects in some people, especially if consumed in large amounts. Here are a few potential side effects of consuming cashew nuts:
Allergic reactions: Some people may be allergic to cashew nuts, and consuming them can cause symptoms such as itching, swelling, difficulty breathing, and anaphylaxis. If you have a nut allergy, it is important to avoid cashew nuts. If you are unsure about your allergies, please consult with a healthcare professional.
Weight gain: Cashew nuts are high in calories and fat, and consuming too many of them can contribute to weight gain. It is important to watch your portion sizes and consume nuts in moderation as part of a balanced diet.
Digestive issues: Consuming large amounts of cashew nuts, or any type of nut, can cause digestive issues such as bloating, gas, and diarrhea in some people.
If you experience any side effects after consuming cashew nuts or if you have any concerns about your health, it is important to speak with a healthcare professional.
Conclusion | Cashew Nuts
In conclusion, it is clear that adding cashew nuts to your diet can offer a wide range of health benefits. From improving heart health to aiding in healthy skin and hair, these versatile and tasty nuts are a great choice for anyone looking to boost their nutrition. In addition, there are many easy and delicious recipes that incorporate these nuts, making it easy to add them to your meals. Finally, when it comes to finding the best cashew nuts on the market, it’s important to look for a brand that is committed to sourcing high-quality ingredients and producing products that are sustainable and ethically-sourced. With all of these factors in mind, you can confidently incorporate these nuts into your diet and enjoy all of their nutritious benefits.
