10 Surprising Health Benefits Of Cashew Nuts (Kaju) – Nutrition And Uses

If you are looking for a healthy snack that’s not only delicious but also packs a powerful nutritional punch, look no further than nuts! And whenever anyone talks about nuts, the first nut to strike our mind is a cashew nut. These kidney-shaped white nuts are not nuts buts the seeds of Anacardium occidentale trees. Cashew nuts are native to the region of South America, especially Brazil, and were brought to India and Africa by colonists. These two are the most significant cashew-producing locations nowadays.

With a great shelf-life, cashews can be eaten raw, salted, or roasted. Cashews are a rich source of fibre, zinc, copper, antioxidants, and other hosts of nutrients. This nutritious nut is not just tasty but also beneficial for your health. If eaten in a moderate amount, one can reap a plethora of cashew nuts benefits.

In this article, we aim to acquaint you with all about cashew nuts nutrition, cashew nuts calories, and the benefits of cashew nuts.

Cashew Nutrition Facts

Before we jump on to discuss the various health benefits of eating cashews, we want you to have a look at there Cashew nutrition. Cashew nuts are rich in the following nutrients:

• Carbohydrates
• Fibre
• Iron
• Copper
• Potassium
• Magnesium
• Zinc
• Calcium
• Folate
• Vitamin E and K
• Antioxidants

Besides, the Cashew protein found in this nut makes it apt for bodybuilders and athletes, who look for natural sources of protein in their diet.

10 Incredible Cashew Nuts Health Benefits

Here is a list of 10 surprising benefits of cashews for you to know:

1. Keeps Diabetes Under Check

Individuals who have type 2 diabetes might benefit from consuming cashews.

Being a rich source of fibre, cashews help to regulate your blood sugar levels. However, since cashews are rich in calories, eat them in a moderate amount.

Although only a few studies have reported the effects of cashew nuts on the levels of blood sugar, one study showed that individuals who had type 2 diabetes and received 10% of their daily calorie intake from cashews had a lower level of insulin than those who consumed no cashew nuts at all.

2. Good for Heart Health

You may know that antioxidants are good for your heart health. Cashews are rich in antioxidants, so they are good for your heart health. The British Journal of Nutrition published a study that identified multiple nuts among plant-based foods with a high antioxidant content. Cashew nuts provide a high antioxidant content, which may contribute to its cardioprotective benefits.   The study also concluded that people who consume cashew nuts a minimum four times per week have a 37% lower chance of developing coronary artery disease than those who never or only occasionally consume cashew nuts. Moreover, there are phenolic compounds present in cashews that may help strengthen your blood vessels.

Cashews are also rich in magnesium, which is essential for over 300 enzymatic reactions in the body, including fatty acid and protein synthesis and food metabolism.

Magnesium also plays a role in muscle relaxation as well as neuromuscular activity and transmission.

Magnesium deficiency, which is common in the elderly, has been associated with resistance to insulin, coronary heart disease, metabolic syndrome, and osteoporosis.

The Framingham Heart Study discovered that people who consume the most magnesium have a 58% lower likelihood of developing coronary artery calcification as well as a 34% lower likelihood of developing abdominal artery calcification than people who do not eat cashews.

3. Boosts Up Immunity

When talking about the benefits of cashew nut, we can’t ignore mentioning that it is an immunity booster. The rich content of zinc in this nut along with other vitamins helps to improve your overall immunity & aid in quick healing post-injury.

4. Eat Cashews Every Day to Get Shiny Hair

Rely on the hidden power of cashews to make your hair shiny and healthy. Yes, cashews are loaded with copper, which helps to enhance the pigment melanin in the hair and make them shine naturally. 

5. Superfood for Brain

Eating cashews is a wonderful thing for your brain. Full of fatty acids and other brain-boosting nutrients, cashews help to enhance the overall functioning of the brain. Try to eat overnight soaked cashews to boost your brainpower. 

6. Get Healthy Bones by Eating Cashews

Cashews are like a superfood for your bones. They have all the minerals and nutrients that are required by our bones to stay strong. Copper being an essential nutrient found in cashews help to increase the production of collagen in the body, which makes the bones flexible. Along with copper, cashew nuts also contain magnesium and calcium, both of which are vital for bone wellness. The mineral calcium is essential for healthy bones, but magnesium could also play a substantial role in bone health.

7. Reduces Blood Pressure

Cashews are also found to be effective in reducing high blood pressure. Moreover, according to recent research, regular cashew consumption can reduce blood pressure and triglycerides. This happens due to the presence of minerals like potassium, magnesium, and unsaturated fats. All these together work to reduce the blood pressure in the body.

8. Prevents Blood-Related Disorders

Eating cashew nuts every day also helps prevent the risk of blood-related disorders. It is because this delicious nut is a rich source of iron and copper. Both these nutrients help to fight against free radicals in the body and keep iron deficiency at bay. 

9. Benefits of Eating Cashews for Males

Cashews are beneficial for men, as they are loaded with zinc. Zinc is responsible for increasing the sperm count in men and helps to enhance their fertility rate. 

10. Good for Eye Vision

The list of Cashew benefits is not over yet. Consuming this exotic nut helps to improve vision. They are rich in antioxidants like lutein and zeaxanthin, which help to protect the eyes and skin against harmful UV rays. When you eat cashews regularly, there are also lesser chances of macular degeneration and cataracts in the eyes.

Cashew Side Effects

Despite the fact that cashew nut has a bundle of health benefits, consuming it in excess may lead to some side effects. Have a look at some health issues that may crop up by consuming cashews in excess:

• Constipation
• Bloating
• Weight Gain
• Swelling of Joints
• Skin Allergies
• Blisters

The Bottom Line

Cashew nuts provide several health and wellness benefits. They are a good source of important nutrients, including minerals, vitamins, and healthy fats, that help with immunity, bone and tooth health, and the management of diabetes and hypertension.

Cashews nuts when used in a pureed form may enhance the taste of many curries. However, being a high-calorie nut, make sure to gorge upon cashews in a moderate amount, or else be ready to gain weight.

So, the next time you are looking for a healthy snack or ingredient to add to your meals, consider reaching for a handful of cashews and reaping the benefits!