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Cashews: Are They Good For You?

Cashews are a kidney-shaped seed originating from the cashew tree, a tropical tree native to Brazil but now grown worldwide in various warm climates.

Cashews are really seeds, although commonly referred to as tree nuts, and nutritionally comparable to them. They are rich in nutrients and beneficial plant compounds, making many dishes an easy addition.

Cashews may also help enhance your overall health, like most nuts. They have been linked to advantages such as weight loss, improved control of blood sugar, and a healthier heart.

Rich in nutrients

Cashews are particularly rich in unsaturated fats, a group of fats associated with a reduced risk of premature death and heart disease. They are also low in sugar, a fiber source, and contain almost the same amount of protein as a cooked meat equivalent.

Furthermore, cashews contain a substantial amount of copper, a mineral essential for the production of energy, healthy brain development and a strong immune system. They're also a great source of magnesium and manganese, important nutrients for the health of the bone.


Contain beneficial plant compounds

Cashews are abundant in carotenoids and polyphenols, two types of antioxidants that can help minimize inflammation and defend against disease. More cashew-specific research is required, however.


May help you lose weight

Cashews seem to provide less calories than previously thought. Their rich content of fiber and protein will help minimize hunger and increase the feeling of being complete. All of these variables, put together can help you lose excess weight.


May improve heart health

Nut-rich diets have been repeatedly shown to be helpful for the wellbeing of the heart. Some advantages of lower blood pressure, triglycerides and cholesterol tend to be provided by Cashews. Before firm conclusions can be made, however further studies are needed.


May be beneficial for people with type 2 diabetes

Cashews are low in sugar and fiber-rich, two variables that can help lower blood sugar levels when combined and protect against the development of type 2 diabetes. To confirm these advantages, however further research is required.


Easy to add to your diet

Cashews are a flexible addition to any diet. Eat them alone, add them to your favorite dishes, or use them to make sauces and desserts based on cashew. Choose, wherever possible, dry roasted or raw unsalted varieties.


Potential downsides

Cashews are considered safe in general. Try buying fresh, unsalted cashews and soaking them until feeding, whenever necessary, for the most benefits. The dry roasting of cashews increases the activity of antioxidants.


To Sum It Up

Cashews are high in carbohydrates, healthy fats and protein. They also contain a number of vitamins, minerals, and beneficial plant compounds that are health-protective.

Cashews can promote weight loss, blood sugar regulation, and heart health in the same way as nuts. There's less research on cashews, though, than on other nuts. More cashew-specific studies are therefore, required to confirm these advantages.

That said the addition of more cashews to your diet has minor downsides. Only note, if possible, to choose unsalted, dry roasted or raw varieties.

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