This small nut is not only good for the aperitif, it is also very rich in nutrition! Native to Brazil and growing on cashew nuts, cashew nuts are oilseeds just like almonds or hazelnuts.
Anti-stress, appetite suppressant, filled with antioxidants and good fats, this nut is good for your heart or skin. Its health benefits are however many are not well known and we will analyse them together!
Here are 12 advantages of cashew nuts, this is an incredible healthy food！
Cashew nuts are rich in nutrition
Cashew nuts are increasingly appreciated for their nutritional qualities as well as their health benefits. On 100g of nuts we find:
- 21g of protein good for your muscles
- 50g of fat, good fat good for your heart
- 21g of carbohydrates to cut hunger
- 12g of fibre to facilitate your digestion
In addition to all this, there are many minerals and vitamins that contribute to the well-being of your body. Cashew nuts are a bit like a magic pill.
A good appetite suppressant
This small seed is ideal as a snack for the hungry. Indeed, its richness in vegetable proteins, which reaches 20%, gives it a hunger suppressant effect.
Combined with the fibres found in cashew nuts, these vegetable proteins have an even greater effect on satiety. Take a small handful in the middle of the afternoon to calm a craving!
In addition, this nut has a low glycemic index, which will have little impact on your blood sugar level. The fibre it contains also contributes to this feeling of satiety and will do your digestive system the greatest good.
Anti fatigue and anti-stress
Cashews are also very rich in vitamins including those of the B group, such as roboflavin (vitamin B2), pantothenic acid (vitamin B5), thiamine (vitamin B1) or niacin (vitamin B3).
These vitamins help your immune system and protect you from many diseases such as anemia or pellagra.
It also contains a good quantity of vitamin E, which is precious for your skin and helps to protect your cells and vitamin K, which are essential for blood coagulation.
There is also a lot of magnesium renowned for its anti-fatigue and anti-stress properties. A cocktail of energy and natural vitamins to boost your body!
If you like this nut then you will also like the Brazil nut.
Good for weight loss?
Although it is recommended to eat cashews as part of a healthy diet, it will not cause you to lose weight! At least not directly. Rich in dietary fibre, they provide a lot of energy and do not contain cholesterol.
Its consumption will bring you satiety and satisfaction, which will help you to avoid the excesses and snacks responsible for weight gain.
Studies show that adding these nuts as part of a weight loss diet helps to better respect it by making fewer deviations. A slimming ally for all your diets!
Full of antioxidants
Antioxidants are popular!
They protect against the appearance of free radicals, unstable compounds in the body composed mainly of oxygen which, when they are too present, are responsible for premature skin ageing but also for the appearance of many diseases such as cancer, cataracts, cardiovascular or joint diseases.
Their appearances are favoured by pollution, cigarette smoke or the sun. The composition of these radicals oxidizes the atoms around them. This is where antioxidants come in by holding these free radicals in check.
Cashew nuts contain antioxidants but also selenium, a mineral that works with one of the main antioxidant enzymes making its effect even more effective!
Copper to look good
Cashew nuts are also rich in copper. This element is appreciated by the body because it participates in certain physiological processes such as bone development or melanin production.
Melanin is the pigment that your body produces that gives colour to your skin and hair. A little help for the little-known beauty! But copper also has other virtues.
It stimulates your immune system by helping to fight against infectious and viral conditions (1). It has antibacterial and antiviral action, promotes the production of antibodies and also plays a role in inflammatory rheumatic diseases such as arthritis.
A source of folate
You probably don’t know what it is, yet it is an important part of your organization. Cashew nuts and cashew nut butter are sources of folate.
It is a vitamin (vitamin B9) whose role is to participate in the production of your body’s cells (2). This vitamin is a key agent in the production of cells and helps in the healing of wounds and sores.
The consumption of this vitamin, present in cashew nuts, is recommended in all phases of the body’s growth, it is particularly recommended for pregnant women.
Good for cholesterol control
Cholesterol is the evil of the century! Linked to a more sedentary lifestyle and poor eating habits.
Paying attention to what you put on your plate is the best way to fight against this hypercholesterolemia, so why not put a few cashews on it?
Oil fruits are all known for their anti-cholesterol properties (3). Studies have been conducted on cashew nuts and a publication in the British Journal of Nutrition states that eating cashew nuts lowers cholesterol levels.
Its composition of antioxidants, fibres and phytosterols limits the absorption of bad fat. Almost three-quarters of cashew nuts’ total calories are fat, the majority of which are monounsaturated fatty acids, a type of fat that is beneficial to heart health.
They help to lower total cholesterol and bad cholesterol without reducing good cholesterol.
Good for cardiovascular health
100g of cashew nuts contain about 43g of fat, which is less important than other nuts (compared to almonds containing more than 50g), so it is suitable as part of a diet to lose weight.
Two thirds of this fat is unsaturated fatty acids, almost all of which is oleic acid, which is also found in olive oil.
This acid is appreciated for its beneficial effect on the heart, which has long been proven by the famous Mediterranean diet.
Studies show that the consumption of oleic acid reduces the risk of developing a myocardial infarction by increasing the level of good cholesterol.
PS: Prefer unsalted cashews, salt, it is not very good for your heart!
Interesting effects against diabetes
You are certainly familiar with Omegas, these are so-called “established” fatty acids that are found mainly in products of plant origin such as cashew nuts (4)!
The unsaturated fatty acids present in cashew nuts contain Omega 3, 6 and 9, which have a beneficial effect on diabetes by helping to reduce triglycerides.
Regular consumption of these nuts will prevent the development of type 2 diabetes. More generally, these unsaturated fatty acids are also called “good fats” because they have a positive effect on the amount of fat in your blood and on cardiovascular function.
Bone and tooth health
Cashew nuts are recommended to fill up with magnesium, it contains between 250 and 280mg per 100g. Magnesium, like calcium, is an important element for healthy bones and teeth.
Also present in cashew nuts, copper also plays an essential role in the development of your bones. While magnesium helps to build good, strong bones, copper gives them flexibility.
Not only dairy products take care of your bones, but also cashews!
A natural antidepressant
Cashew nuts are a natural antidepressant, two handles would be equivalent to a dose of prozac. It is considered one of the best alternatives to traditional treatments for depression.
Cashews contain a good amount of tryptophan, which is an essential amino acid for our body. This amino acid helps, among other things, to regulate our mood, balance our behaviour and improve our sleep.
It also regulates our stress level and therefore our depression. Two handfuls of these nuts contain between 1000 and 2000mg of tryptophan to help you fight depression, naturally, and without side effects as is often the case with conventional treatments.
A secret well kept by the laboratories! Add to that the pleasure of eating them!
Anyway, don’t hesitate
Cashew nuts have excellent nutritional values. Very rich in vitamins, especially those in the B group that help the body produce your cells and heal.
It also contains a good dose of minerals as well as magnesium and copper, which are involved in bone formation and the functioning of your immune system.
The good fats in this nut will help you protect your heart from cardiovascular disease and control your cholesterol levels.
Finally, they contain many antioxidants that help prevent the appearance of free radicals and therefore protect you from many diseases.
In short, cashew nuts consumed in a reasonable way is a real cocktail of energy and benefits for your body! And icing on the cake, it can save you from starting a heavy treatment of antidepressants.
When consumed as part of a healthy and balanced diet, cashew nuts will do you the most good. Don’t hesitate any longer!