Everyone understands that nuts provide a nutrient-rich supply of beneficial fats and make a sensible inclusion in a well-rounded diet. Even though almonds often receive considerable attention, they aren’t the sole nut species offering health advantages. In this section, nutrition experts highlight the wellness perks associated with cashews along with some excellent methods to savor these tasty treats.
The leading 5 advantages of consuming cashews
“Cashews act as tiny powerhouses that boost your mood and enhance your energy levels,” according to
Lisa Mastela, RD
, who founded and leads Bumpin Blends as their CEO.
Here’s the reason they should be part of your everyday schedule:
They maintain your mental acuity.
Cashews are rich in magnesium and tryptophan, which aid in boosting the production of the
“happy chemical” serotonin
To maintain your mood, Mastela says you should do this in your brain.
The cognitive functions can be enhanced by the brain-boosting nutrients found in cashews, potentially reducing the risk of neurodegenerative disorders as well, notes
Stephanie Ferrari, RDN
, who is a co-founder and partner at FRESH Communications, Inc.
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They protect your heart
Cashews are abundant in monounsaturated and polyunsaturated fats, which promote good health.
cholesterol levels
And improve your overall heart function, according to Mastela.
Additionally, these healthy fats
assist in reducing “bad” LDL cholesterol,
reduce high blood pressure
And enhance general heart health, according to Ferrari.
They boost your energy
Cashews serve as a valuable source of protein, beneficial fats, and carbs, offering these nutrients that can supply
long-lasting energy
Mastela provides without the crash.
They smooth your skin
These nuts contain high levels of copper. Indeed,
A single ounce of dry-roasted cashews offers nearly
70 percent
from the Recommended Daily Amount (RDA) of the mineral,
which is key for
anxiety levels and immune system performance
Translation: This mineral assists your body in performing various functions, ranging from producing red blood cells and connective tissue to enhancing the uptake of energy-promoting iron.
Copper also supports
collagen production
According to Mastela, this is crucial for maintaining the health of your hair, skin, nails, and bones.
They bolster your immunity
Along with significant amounts of magnesium and copper, a portion of cashews offers
15 percent
for the recommended daily amount of zinc. These three minerals are crucial for maintaining good health.
immune system
Functionality designed to help protect against common colds and circulating viruses.
They fight inflammation
Cashews are abundant in antioxidants such as vitamin E and polyphenols, helping fight a cellular damage process called oxidative stress. Additionally, they decrease inflammation and might lower the risk of chronic illnesses, according to Ferrari.
How do the advantages of cashews stack up against those of other types of nuts?
Various types of nuts can contribute to your general well-being, but where do cashews stand when compared to similar options?
Mastela points out, “Cashews differ somewhat from other types of nuts due to their inherently smooth texture and marginally lower fat levels when compared to almonds or walnuts.” He further elaborates, “Almonds are renowned for their high vitamin E content, whereas walnuts are recognized for their omega-3 fatty acids; however, cashews distinguish themselves through their rich magnesium concentration, uplifting qualities, and capability to create ultra-smooth vegan-friendly dishes.”
Moreover, she points out, unroasted cashews contain lower levels of phytic acid compared to certain other types of nuts, which allows your body to more readily absorb their nutrients.
If you seek higher fiber intake, opting for almonds may be preferable; however, cashews offer greater amounts of copper. Additionally, their substantial magnesium levels can support muscle and nerve functions, as noted by Ferrari.
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Ways to enhance the nutritional advantages of cashews
Just like other foods, you should consume cashews in moderation to reap their greatest advantages. These nuts are high in calories, making it important to enjoy them in controlled portions.
A single 1-ounce portion of cashews contains approximately
157 calories.
About an ounce—or roughly 16 to 18 cashews—makes for the perfect portion size,” according to Mastela. “It provides around 5 grams of protein along with beneficial fats and a good amount of magnesium, all without consuming too many calories.
You can enjoy cashews as a mid-meal snack, or you can include them in some of your favorite recipes. Mastela recommends this approach.
mixing cashews into nut butter, using them as a dairy-free foundation for soups and dressings or incorporating them into a smoothie for extra creaminess.
In the end, however, the optimal method to enjoy cashews for their full health advantages is to have them either raw or dry-roasted with no additional salt or oil, according to Ferrari.
Further insights into the advantages of consuming nuts:
How an Almond-Based Diet Assisted a 65-Year-Old Woman in Shedding 78 Pounds and Managing Diabetes Without Drugs
Incorporating Almonds Into Her Walks Assisted This Grandma in Shedding 178 pounds!
Leading Docs Say Almonds Could Be Ideal for Shedding Pounds – Discover How to Gain Advantage
This material does not replace professional medical advice or diagnosis. Be sure to consult with your doctor prior to following any treatment plan.
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