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10 Benefits Of Cashew Nuts

Cashew, also known as cashew, cashew nut, cashew nut, cashew, cashew, among others, is a type of nut from the tree Anacardium occidentale, which is an excellent ally for health because it contains antioxidants and is rich in good fats for the heart and minerals such as magnesium, iron, selenium and zinc, which prevent anemia and improve the health of the skin, nails and hair.

This nut can be included in snacks and salads, can be consumed in the form of spreadable butter or can be added as ingredients in other preparations, and should be consumed in small portions due to its high calorie intake.

The benefits of cashew are due to its content of important nutrients for the health of the body, so it could:

  • Prevent premature aging, because it is rich in antioxidants such as polyphenols, carotenoids and vitamin E that prevent damage caused by free radicals to cells;
  • Prevent heart disease, because it contains monounsaturated and polyunsaturated fats, fiber and antioxidants that promote an increase in HDL cholesterol and help lower bad cholesterol;
  • regulate blood sugar, as it is rich in fibers that slow the absorption of sugars, avoiding blood sugar peaks, and could decrease insulin secretion, being an excellent choice for diabetics or people with insulin resistance;
  • Improve memory, because it contains selenium, a micronutrient that acts as an antioxidant and prevents damage caused by free radicals to brain cells. In addition, it also contains vitamin E which could help prevent diseases such as Alzheimer’s and Parkinson’s;
  • Prevent or improve depression because it is rich in zinc which, according to some scientific studies, is a mineral whose deficiency has been associated with this condition;
  • Reduce blood pressure, body aches, headache, migraine and muscle fatigue, as it is a good source of magnesium and has anti-inflammatory properties;
  • Strengthen the immune system, as it contains zinc, vitamin E and A;
  • Prevent osteoporosis, because it contains calcium and phosphorus, these minerals being important to maintain or increase bone density;
  • Prevent and treat anemia, because it is rich in iron and folic acid;
  • Maintain the health of skin, hair and nails, because it contains copper, selenium, zinc and vitamin E, nutrients that are essential to protect the skin, promote the growth and hardening of nails and improve blood circulation of the scalp.
  • Despite its benefits, cashews should be consumed in small portions because they are high in calories and, in excess, could lead to weight gain. This nut can be purchased in supermarkets, municipal markets and health food stores.

    Cashew nutritional information

    The following table shows the nutrients contained in 100 g of cashew:

    50 g

    It is important to mention that to obtain all the benefits mentioned above, cashew should be included in a balanced and healthy diet.

    How to include cashew in the diet

    Cashew should be consumed in small portions, about 30 g per day, and preferably unsalted. This nut can be included in snacks along with other foods, such as fruits and yogurts, besides being able to be added in salads and recipes such as cakes, breads and cookies.

    In addition, cashew can be crushed or purchased in the form of flour to be used in recipes and also in the form of butter spread.

    How to prepare cashew butter

    To prepare cashew butter simply place 1 cup of this skinless, roasted nut in the blender until a creamy paste is formed and should be stored in a covered container in the refrigerator.

    In addition to this, it is possible to leave the paste saltier or sweeter according to taste, being able to be salty by adding a little salt or sweeter if you add a little honey, for example.

    Cashew bread recipe

    As a food rich in good fats, cashews are an excellent choice to help you lose weight and can be present in low-carb diets. gave;

  • 1 tablespoon sunflower seeds;
  • 2 tablespoons chopped cashews;
  • 3 eggs;
  • 2 tablespoons honey;
  • 1 tablespoon apple cider vinegar;
  • 1 tablespoon fresh herbs, such as rosemary and thyme;
  • Butter for buttering the pan.
  • How to prepare:

    In a bowl, mix all the ingredients except the eggs. In another bowl, beat the eggs with a fork and add them to the other ingredients. Pour the mixture into a buttered rectangular loaf pan and bake in a preheated oven at 180 ÂșC for approximately 30 minutes.

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