Top 10 Benefits of Cashews: From Heart Health to Gorgeous Hair

Who doesn’t know about cashew nuts? Kaju is what we call them in India. It is used mostly in sweets and children love to eat them as they are. Cashew nuts or ‘kaju’ are full of anti-oxidants, vitamins and minerals which are necessary for the normal functioning of the body. They actually belong to Brazil but Portuguese brought them to India in the 16^th century. The benefits of cashews are many from heart health to gorgeous and shiny hair.

What Are Cashews?

Cashews are super nuts belonging to the family of Anacardiaceae, which includes mangoes and pistachios. They are native to the coastal areas of north-eastern Brazil. They are kidney-shaped seeds and are widely cultivated in places that have tropical climates. Cashews are grown in countries like India, Sri Lanka, Kenya, and Tanzania. The nuts stick to the bottom of the fruit, known as a cashew apple, and have varied uses, particularly in Brazil, Asia, and Africa.

Cashews Nutrition Facts

Cashews are very nutritious and are loaded with proteins and essential minerals including copper, calcium, magnesium, iron, phosphorus, potassium, and zinc. Sodium is also present in very small quantities. Cashews also contain vitamins such as vitamin C, vitamin B1 (thiamin), vitamin B2(riboflavin), vitamin B3 (niacin), vitamin B6, folate, vitamin E (alpha-tocopherol), and vitamin K (phylloquinone). They are a source of oleic acid and provide a good quantity of monounsaturated fat and low amounts of polyunsaturated fats with no harmful cholesterol if consumed properly.

Contrary to the popular belief that it can make you gain fat, a significant amount of cashews in your diet can provide you with many health benefits. The health benefits of cashews include a healthy heart, strong nerve and muscle function, help in the formation of red blood cells, and an improved bone and oral health. They also provide a relief from diabetes, anemia, and gallstones. By contributing to an antioxidant defense, they also support a better immune system.

This article talks about the benefits of cashes: its advantages for health, skin & hair. Keep reading to know the benefits of cashews in more detail!

Health Benefits of Cashews

Some of the health benefits of cashews include:

1. Benefits of Cashews for Heart

One of the greatest benefits of cashews is for heart. It keeps your heart healthy as cashews have no cholesterol and low fat content which helps your heart to function well. Additionally, it contains powerful antioxidants which keep your heart away from many heart diseases.Cashews keeps your blood pressure under control: The presence of magnesium helps to maintain your blood pressure and reduces hypertension. Its tendency of reducing the blood pressure aids in inhibiting the heart attacks.

This nut contains oleic acid along with palmitoleic acid which helps in lowering the bad cholesterol level and raising the good cholesterol as well as triglycerides level in your body which keeps your heart healthy. Hence it prevents you from coronary artery disease together with strokes by keeping your blood lipid profile balanced.

Cashews are also the great source of omega-6 fatty acids and omega-3 fatty acids which are powerful antioxidants and inhibit the blood vessels from cardiac arrhythmia and free radicals.

Particularly, the essential fatty acid such as oleic acid prevents the cholesterol transport to your bloodstream, thus reducing low-density lipoproteins (LDL) and elevating high-density lipoprotein (HDL) focusing on the blood and lowering the chances of heart diseases.

2. Prevents Blood Disease

Cashew nuts are a great source of copper, which plays a crucial role in the elimination of free radicals from ourbody. Deficiency of copper can lead to iron deficiencies such as anemia. Therefore our diet should contain recommended quantity of copper. And cashew nuts are a great source.

3. Helps in Weight Loss

Losing weight is also considered as one of the best benefits of cashew nuts. Even after being packed with the proteins and fats, it’s considered that the nut helps in controlling the weight as it has no cholesterol, healthy protein and good fat. Hence, the weight conscious people may begin eating cashews, for about two days per week to be inhibited from extra weight gain.

Furthermore, nuts like cashews are “packed with Omega 3 fatty acids that give a boost to the metabolic process to burn excess fat,” says Delhi-based nutritionist Shilpa Arora. Nuts are a great snack for those who are looking to lose weight as they are nutritious and tend to keep you full for a longer time. “Nuts should always be eaten raw and unsalted, so they are beneficial for weight loss efforts,” adds Shilpa.

4.Benefits of Cashews for Skin

Derived from the cashew seeds, “cashew oil does wonders for your skin,” says Gargi Sharma, Manager Weight Management, Aayna. Cashew nut oil is rich in selenium, zinc, magnesium, iron and phosphorous. Also, they are great sources of phytochemicals, proteins and antioxidants. The high percentage of selenium in cashews is not only good for your skin but “helps prevent cancer as well,” says nutritionist Anju Sood. Cashews boost the elimination of free radicals and promote proper utilization of iron in your body which leads to production of hair and skin pigment called melanin. This helps in maintaining connective tissue and makes your skin wrinkle free and healthy.

Also Read: How to Get Glowing Skin – Best Skin Glow Products!

5. Healthy and Shiny hair

Experts say that the consumption ofcashews as well as the application ofcashew oil on your scalp ensures healthy hair. “Copper present in cashew nut oil helps in the production of skin and hair pigment called melanin,” says nutritionist Gargi Sharma. It also enhances hair colour and can provide a silky-smooth texture due to the presence of linoleic and oleic acids.

6. Healthy Muscles & Nerves

Cashews are a great source of magnesium, which is imperative for the healthy development of bones, muscles, tissues, and organs of the body. Magnesium helps to maintain blood pressure, boost the immune system, maintain the nerve function, and keep the bones strong. A deficiency of magnesium alters the metabolism of calcium and the hormones responsible for its regulation.

7. Reduce Risk of Diabetes

The presence of very low amounts of sugar and no harmful cholesterol in cashews makes them safe for diabetic patients! This even helps in lowering the risk of type 2 diabetes.

Also Read: 10 Diabetes 10 Diabetes Myths Busted!

8. Cancer Prevention

One of the top benefits of cashew nuts is to prevent cancer. It contains Proanthocyanidin (flavonols) that has ability to combat against tumor cells by ending their growth and division. The proanthocyanidins are compounds that contain high amount of copper which helps in fighting with the cancerous cells. In addition, it inhibits from the various cancers such as cancer of prostate, colon, and etc.

9. Boost Bone & Oral Health

Cashews provide phosphorous, which is essential for the healthy development of teeth and bones. Phosphorous also aids in protein synthesis, absorption of carbohydrates and fats, and the maintenance of cellular health. Its magnesium content helps in maintaining healthy and strong teeth and gums if used on regular basis.

10. Reduces Risk of Anemia

Cashews are a source of dietary iron which is vital for carrying oxygen around the body and helps in the functioning of enzymes and the immune system. A deficiency of iron in the diet can lead to fatigue, anemia, and an increased susceptibility to infections.