Cashews Health Benefits

Native to Brazil, these nuts are kidney shaped that sprout at the bottom of the cashew fruit. This nut comes from the cashew fruit found on small evergreen trees. The fruit is popularly known as cashew apple. It is sweet smelling, tasty and edible just like the nut it bears. Although, cashew is known as a nut, botanically it is a seed. Because of its high level of mono-unsaturated fats and oxidants, cashew health benefits are wide ranging. Read more on types of edible nuts.

Health Benefits of Cashews

Heart Health: Cashews abundantly contain unsaturated fatty acids, oleic acid (mono-unsaturated fat) which promote good cardiovascular health. High triglyceride levels are often associated with an increased risk for heart disease and mono-unsaturated fat reduces the levels of triglyceride. Read more on cardiovascular diseases.

Diabetes: Diabetics too have found the high levels of mono-unsaturated fat to work beneficially for their lipid profile. Cashews help to reduce triglyceride levels in diabetics also, protecting them from further sugar and cholesterol related complications. Cashew nuts incorporated in the diet can significantly reduce the risk of developing type 2 diabetes.

Antioxidants: Cashews are a rich source of antioxidants. Antioxidants are essential in the body as they help in eliminating all free radicals, that cause harm to the cells. Free radicals and damaged cells may cause some form of cancer, hence, it is important to inhibit their growth.

Copper: High levels of copper in cashews help in energy production, and melanin; the skin and hair pigment. Copper aids in a number of physiological processes in the body; elimination of free radicals, iron utilization, development of bone and connective tissue, and cross-linking collagen and elastin, which provides greater flexibility in blood vessels.

Magnesium: In its raw form, cashews contain 82.5 mg of magnesium per ounce. An adequate level of magnesium is essential in body to help it against high blood pressure, muscle spasms, migraine headaches, fatigue, etc. Another important role magnesium plays is that of balancing calcium. Magnesium controls the level of calcium infused in the nerves, ensuring that the nerves are relaxed and functioning smoothly. Relaxed nerves support healthy muscles and bones.

Weight Control: Cashews are often recommended for various diets, that are a part of weight loss programs. They have zero percent cholesterol content. As they are high on energy density and dietary fiber, when eaten in moderation they can be filling and satisfying.

Gallstones Prevention: A handful of nuts, eaten every day can lower the risk of developing gallstones considerably. This has been proved according to the research undertaken by Nurses' Health Study, after conducting a extensive study of nearly 80,718 women, who were put up on a diet of one ounce of nuts a week.

Dental Care: Cashew helps maintain healthy gums, teeth and other aspects of dental care, by destroying bacteria responsible for tooth decay, gum disease, acne, tuberculosis, etc. Read more on nuts in nutritional value of nuts.

Cashews Nutritional Value

The following cashew nutritional value table is based on the nutritional value per 100 g of raw cashews.

Cashew Nutrients	Nutritional Value
Fat	43.85 g
Protein	18.22 g
Thiamine	.42 mg
Niacin	1.06 mg
Riboflavin	.06 g
Calcium	37 mg
Magnesium	292 mg
Phosphorus	593 mg
Calories	576 calories

Cashew health benefits listed above, should be a good reason for all to start munching on these nutrition packed nuts!