Why You Should Incorporate Cashews into Your Diet


Cashews are a good source of protein and healthy fats. They have low-calorie content and help reduce hunger cravings. They are also rich in antioxidants and dietary fiber.

They contain a balanced amount of monounsaturated and polyunsaturated fats, which are known to improve cholesterol levels. These fats reduce the synthesis of cholesterol in the liver and help prevent cardiovascular disease.

1. Rich in Nutrients

Incorporating cashews into your diet will provide you with ample nutrients. Cashews contain healthy unsaturated fats, minerals, and vitamins, especially potassium and magnesium. The nutrient richness of these nuts makes them ideal for lowering blood pressure and reducing the risk of heart disease. They also help in weight loss and promote muscle health. Cashews are also a good source of dietary fiber, which is important for maintaining digestive health.

They are a great choice for people with diabetes because they contain monounsaturated fats, which can lower the level of bad cholesterol in your body. This, in turn, can lower your chance of a stroke, heart disease, and type 2 diabetes. Moreover, the magnesium in cashews can decrease your risk of hemorrhagic strokes caused by a burst blood vessel that spills into brain tissue.

Cashews are also high in antioxidants such as vitamin E, niacin, folate, pantothenic acid, and calcium. The antioxidants present in these nuts scavenge harmful free radicals that can cause cell damage and cancerous growth.

Another important nutrient in cashews is potassium which regulates blood pressure and prevents the build-up of plaque in your arteries. In addition, they are a great source of protein and fiber. They are a popular dairy substitute, and when mixed with water, they can be used to make nut milk. However, it is not an adequate source of protein for a vegan or vegetarian diet, so it’s important to include other plant-based sources of protein, such as tofu or tempeh. This homemade nut milk can be used in smoothies, oatmeal, and quinoa bowls. It can also be drizzled on top of fruits such as bananas, strawberries, blueberries, and blackberries.

2. Low in Calories

Coconut cashew is giving almond milk a run for its money in terms of popularity. Both dairy-free beverages contain healthy fats, but cashew milk is a little lower in calories than unsweetened almond milk. They’re also fortified with calcium and have other important nutrients for a healthy diet.

Cashews are also a good source of monounsaturated fats, which can reduce the risk of heart disease and strokes by helping to clean out plaque in your arteries. They’re also a great source of vitamin E, which is a powerful antioxidant that can help protect your cell walls and reduce inflammation.

The soluble fiber in cashews helps improve digestion and promotes regularity. It can also help regulate blood sugar levels and increase satiety. Soluble fiber is particularly beneficial for diabetics because it can prevent spikes in blood glucose.

Nuts are also high in antioxidants, which can protect against heart disease, aging, and depression. They contain phytosterols, which can block cholesterol absorption and help prevent a buildup of plaque in the arteries. They also have magnesium, copper, and potassium, important minerals for bone health and keeping your nerves and muscles functioning properly.

While cashews are a healthy food, it’s best to avoid them if you have a tree nut allergy. They may cause a severe allergic reaction. In addition, nuts are high in oxalates, which can inhibit calcium absorption and lead to kidney stones. If you have a history of kidney stones, talking to your doctor before eating nuts is important. They can advise you on the best way to get the nutrients you need.

3. Rich in Antioxidants

Cashews are rich in antioxidants such as magnesium, zinc, iron, selenium, and phosphorus. These nutrients help keep your skin healthy, supple, and wrinkle-free. They also help reduce the signs of aging and improve blood circulation in your body. The melatonin in cashews promotes better sleep, and the zinc in them helps maintain normal cholesterol levels. You can eat them as a snack or incorporate them into a variety of recipes.

The polyphenols in cashews are known to have anti-inflammatory properties and may reduce the risk of diabetes, heart disease, and cancer. They also have a neutral effect on blood cholesterol and are an excellent source of monounsaturated fat. In addition to that, they have a high fiber content and low glycemic index, making them a healthy choice for diabetics.

Another reason to include cashews in your diet is that they contain the antioxidant zeaxanthin and lutein, which can protect against macular degeneration and cataracts. Studies show that people with higher levels of zeaxanthin and lutein in their bodies are 40 percent less likely to develop age-related eye diseases than those with lower concentrations.

Additionally, the fatty acids in cashews may protect against Alzheimer’s disease by inhibiting the accumulation of beta-amyloid plaques that cause this condition. Lastly, cashews are also a great source of copper and iron, which can help prevent anemia.

Cashew milk is lactose-free and contains a high amount of vitamin D, B vitamins, niacin, thiamin, riboflavin, pantothenic acid, phosphorous, and potassium. It is also a good dietary fiber, protein, and antioxidant source. Moreover, it is easy to make and can be consumed by those who cannot take dairy milk. It is also rich in calcium, iron, and zinc.

4. High in Protein

Nuts are known for their protein, but cashews really stand out in this regard. One ounce of cashews contains about 6 grams of protein, which is more than you’ll find in an egg. They’re also low in sugar and contain a healthy amount of fiber. This nutrient combination can help control blood sugar and prevent type 2 diabetes.

Research suggests that a diet high in cashews may help lower cholesterol and triglycerides. In addition, nuts like cashews are a rich source of monounsaturated fats linked to weight loss and a lower risk of heart disease.

Add cashews to a healthy diet to smoothies, salads, and soups. They’re also an excellent snack, whether whole or roasted. Just make sure you choose unsalted cashews or use a salt substitute to avoid excess sodium intake.

As a bonus, cashews are a great source of copper and magnesium. Copper helps the body form and maintain connective tissues and bones, while magnesium aids in the absorption of calcium. Both of these nutrients are important for preventing osteoporosis.

While most nuts have some level of protein, cashews have an extra edge as they’re also a great source of fiber. This combination can help reduce hunger and promote feelings of fullness, which can contribute to weight loss.

While you can eat raw cashews, roasted ones are easier to digest and taste better. Besides, they are less likely to be damaged by bacteria in the fridge.

5. Low in Cholesterol

Cashews are a very low-cholesterol food and provide you with heart-healthy monounsaturated fats. These fats may help you lower your bad LDL cholesterol while raising your good HDL cholesterol.

In addition, cashews are a source of magnesium, which helps lower your blood pressure and reduce your risk of stroke. The magnesium in cashews may also help protect you from a hemorrhagic stroke caused by a weakened blood vessel that ruptures and spills blood into brain tissue.

While you might think coconut is full of saturated fat, a closer look shows it is dominantly a medium-chain triglyceride (MCFA). MCFA are metabolized very differently by your body than other fats, providing instant energy and helping your liver create ketones when sugar or glucose isn’t available. This unique metabolism helps to keep your energy stable and may even aid in endurance performance.

Both cashews and coconut contain many other beneficial nutrients, including copper, potassium, iron, zinc, vitamin B6, manganese, magnesium, phosphorus, and calcium. These nuts are also rich in antioxidants, which help to neutralize free radicals and prevent oxidative damage to your cells.

You can incorporate cashews into your diet by adding them to salads, over yogurt, into stir-fries, and making homemade trail mixes. You can also use cashew butter to make delicious dairy-free recipes like vegan sour cream and dips and create healthy desserts and snacks. Try my recipe for salty cashew coconut energy bars, made with rolled oats, dried apricots, shredded coconut, cashew butter, and honey, for a nutritious snack that’s easy to make at home!

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