Good News About Nutritious Cashews
After our Christmas holidays, we were anxious to get back to routine, with regards to our meal planning and snacks. One of my favorite snacks is cashews.
Often times cashews are greatly missed as a healthy snack or protein substitute for a vegetarian meal.
So many people think eating cashews will make them gain weight. Please read this article below, and see if this gives you a different perspective on these tasty nuts. I like to buy the raw cashews, soak them for 4 to 8 hours in the refrigerator, then use them in a stir fry, or put them in the blender and make a smoothie with berries and coconut milk.
Cashews are quite nutritious!
Either way, cashews are great for most diets. If you have restrictions in your diet, do check with your MD or ND or Nutritionist.
Cashew nuts are a delicately flavored snack that you can enjoy between meals or add to salads and stir-fry dishes. They also make a delicious ingredient for a nut butter. They are certainly delicious, some people ask are they good for your health? Here is a detailed look at the nutritional value and some possible health benefits for these amazing nuts.
Cashews growing on a tree.
WHAT ARE CASHEW NUTS?
Cashew nuts are in fact seeds shaped like a kidney which adhere to the fruits that grow on the cashew tree known as cashew apples. Cashew trees are native to Brazil, mainly the coastal parts of the northeast. They are very popular in many parts of the world.
Nutritional... you bet!
Like most nuts, cashews are fairly high in calories with a quarter cup or 40 grams providing you with 221 calories. However some 82% of their fat content of cashews is in the form of unsaturated fatty acids. They are very high in some minerals and cashews have quite a good amount of your recommended daily value of many essential minerals.
40 grams of cashew nuts provides you with 98% of you recommended daily intake of copper, 34% of your phosphorus, 33% manganese, 29% magnesium and 21% of your recommended zinc intake.
A. Wellness for you
Cashew nuts are lower in overall fat content than many other nuts but not only that, the vast majority the fat is in the shape of healthy unsaturated fatty acid. Over 60% of these unsaturated fats are actually monunsaturated fats which are similar to the fats found in heart healthy olive oil.
Studies have demonstrated that when monunsaturated fat is added to a diet low in fat, it can help reduce blood triglyceride levels. High levels of triglycerides are linked to an increased heart disease risk consuming mononusaturated fats from sources like cashew nuts could protect your heart from disease. (1)
The high antioxidant value of cashew nuts can also help protect the heart from disease. A study published in 2016 investigated the antioxidant potential of several types of nut.Although walnuts and pecan nuts had a higher level of antioxidants than the others tested, the researchers concluded that the very high level of antioxidants found in nuts could be key to protecting the heart from disease. (2)
A study published in 2016 demonstrated just how beneficial nuts could be for your heart. They found those who ate 4 times each week or more had a 37% lower risk of heart disease compared with those that rarely or never ate nuts. (3)
Now this study did not specifically look at the heath effects of cashew nuts, they are among the healthiest and most nutritious.
B. WEIGHT CONTROL
When it comes to weight control, nuts have a bad rap because of their high fat content. Cashew nuts are around 46% total fat but they are also nutrient dense and give you plenty of important fatty acids and minerals which can actually support weight control.
Did you know the fats found in cashews can help boost nutrient absorption of vitamins such as vitamins A & D.
Around 25% of cashew nuts are made up of healthy amino acids making them a good source of protein.
C. Healthy bones
When we think of strong, healthy bones we usually think of calcium but magnesium also plays a vital role in keeping your bones strong. Cashew nuts are a great source of magnesiumwhich plays a number of important roles in our bodies.
Magnesium helps to balance calcium which can help to regulate the muscles and more..
D. Disease prevention
Eating regular servings of nuts has been linked to a reduced risk of cancer especially cancer which happens in the digestive system like colon cancer and liver cancer.
Cashew nuts contain a great supply of antioxidant in the form of phenolic compounds and tocopherols. These antioxidants can help protect your body from the damahing effects of free radicals and oxidative stress. Free radicals can contribute to cell mutation, DNA damage and the formation of cancer cells so getting plenty of antioxidants into your system is essential to protect our bodies from oxidative stress and disease.
Cashew nuts have a low glycemic index and are suitable for people with diabetes or people at risk of developing the condition. As we have already mentioned, cashew nuts are an excellent source of monounsaturated fats which can slow down the rate in which blood gets released into your bloodstream.
F. For Your Skin
The nutritional benefits of cashew nuts extend to the skin. The healthy fatty acids found in cashews help to keep you skin well hydrated while the antioxidants found in these nuts can help protect against premature signs of aging.
Cashews are a great source of minerals like copper which help the skin produce melanin and form collagen. Collagen helps keep your skin looking healthy and feeling healthy and elastic for all ages.
REMEMBER, if you can eat raw cashews, soak in a glass bowl or jar, covered in refrigerator, for 4 hours or up to 8 hours, will allow you more absorption of these wonderful nutrients.
The main article came from the link below. Thanks healthy focus, great news to share! Cashews are amazing, check out your local wellness section in a store near you or online, for these tasty little treats, packed with nutrition!
They can also help with migrane pain.
Some of this information came from:
A wellness cranial sacral body practitioner
Reiki/Yoga/ Wellness Retreat teacher.
519 496 1888