What Eating Cashews Every Day Does to Your Body? Know here

Nutritional value of Cashew nuts:

Cashews are a Powerhouse of your Daily Dose of Nutrients.

One ounce (28 grams) of Cashews or Kaju provides:
(Source- FoodData Central)

• Calories: 157
• Protein: 5 grams
• Fat: 12 grams
• Carbs: 9 grams
• Fiber: 1 gram
• Copper: 69% of the Daily Value (DV)
• Magnesium: 20% of the DV
• Manganese: 20% of the DV
• Zinc: 15% of the DV
• Phosphorus: 13% of the DV
• Iron: 11% of the DV
• Selenium: 10% of the DV
• Thiamine: 10% of the DV
• Vitamin K: 8% of the DV

Cashews are high in unsaturated fats which are essential to lower the risks of heart-related chronic diseases.

They’re also low in sugar and a rich source of fiber, copper, manganese, phosphorus, zinc, and iron, contributing to bone health, immune function, and energy metabolism.

Health Benefits of Eating Cashew Nuts Daily:

Cashew nuts have a lot of benefits, including:

1. Boost Your Heart Health:

Cashews have traditionally been considered heart-healthy, lowering your risk of stroke and heart disease.

They are packed with monosaturated and polyunsaturated fats, which help lower bad cholesterol (LDL) and raise good cholesterol (HDL), particularly for people with Type-2 diabetes.

Research has shown that the regular consumption of cashews may lead to lower triglyceride levels and improved blood lipid profiles, contributing an overall good health.

Cashew nuts are low-glycemic foods and contain abundant amounts of folate and vitamin E, which may help you protect against blocked or narrowed arteries.

Additionally, the magnesium and fiber content in cashews plays a crucial role in maintaining healthy blood pressure and preventing sugar spikes.

Note: It is always advised to consult a healthcare professional before making any changes in your diet, particularly for people suffering from chronic diseases.

2. Achieve Radiant, Glowing Skin:

Cashews are highly beneficial for the skin due to their rich nutrient profile and antioxidant properties.

This powerful antioxidant protects your skin from free radical damage and helps to lock moisture that keeps your skin hydrated and plump.

Cashews contain monosaturated fatty acids such as oleic acid, which are known to function as a skin barrier and prevent dryness.

The copper found in cashews or Kaju promotes Collagen production, which is essential for skin elasticity and reducing the signs of aging.

Read more: Transform Your Health: Top 10 Healthy Eating Rules for a Balanced Diet.

3. Stay Energized All Day:

Daily consumption of Cashews can help you stay energized throughout the day due to their unique nutrient composition.

The monosaturated fats in Kaju or Cashews have been linked to sustained energy levels throughout the day.

Cashews contain complex carbohydrates that take longer to digest, providing a steady energy supply.

Cashew nuts or kaju are also excellent snack options due to their protein content, which supports muscle health and endurance.

4. Strengthen Your Bones Naturally:

Cashews are rich in essential nutrients that play a crucial role in bone health.

Research indicates that abundant magnesium is required for sound bone health, as it helps convert vitamin D into its active form, facilitating calcium absorption in the bones and preventing conditions like osteoporosis.

Cashews contain another key element - Phosphorus crucial for forming the structural foundation of bones, working with calcium to ensure bone integrity and strength.

Copper, an element sufficiently found in cashews also supports the synthesis of collagen and elastin which are vital for maintaining bone strength and flexibility.

Note: It is always advised to consult a healthcare professional before making any changes in your diet, particularly for people suffering from chronic diseases.

5. Enhance Your Eyesight:

Cashews can significantly contribute to eye health due to their rich nutrient content, particularly zinc, vitamin E, and carotenoids such as lutein and zeaxanthin.

Cashews are a good source of zinc, which is essential for maintaining the health of the retina and supporting the production of rhodopsin, a pigment crucial for night vision.

Consuming anti-oxidants like Vitamin E, such as cashews, can help reduce oxidative stress and overall inflammation in the body.

6. Your Brain Functioning would get better:

Eating Nuts, including cashew or kaju is linked to a 17% lower risk of depression.

A good combination of healthy fats, magnesium, and Vitamin B, in cashews or kaju can help improve cognitive function, learning, and memory.

Cashews are rich in healthy fats that regulate your blood sugar levels and provide sustained energy, thereby improving focus and concentration throughout the day.

Inflammation is the root cause of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Cashews are rich in antioxidants that help fight oxidative stress and work on reducing overall inflammation.

Moreover, these cashews contain tryptophan, which helps to combat depression and anxiety and promote feelings of well-being.

Ways to consume cashews daily:

Here are several ways to include Cashews in your breakfast, snacks, lunch, and dinner.

1. Enhance your morning breakfast by adding a handful of crushed cashews or whole nuts to your cereal, oats, or upma.
2. Prepare wholesome ladoos or energy bars with a mix of jaggery and cashews. You can also try an organic cashew health bar.
3. You can also make spicy cashews or kaju masala or kaju curry with the goodness of spices and vegetables.
4. Cashews are also a great addition to milkshakes or smoothies, especially the honey-roasted ones.
5. Garnish your Halwa or Sheera with chopped cashew for a nutty flavor.

Points to Remember

In conclusion, incorporating cashews into your daily diet can yield a multitude of health benefits, making them a valuable addition to your nutrition.

To maintain a healthy diet and gather maximum benefits of cashews, it is generally recommended to consume about 5-8 cashews per day.

Regular consumption of cashews can help lower bad cholesterol levels, reduce inflammation, and support healthy blood sugar control, contributing to overall well-being.

Embracing the goodness of cashews can lead to a healthier lifestyle and improved vitality.

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