It is Okay to Eat Cashews Every day?

Cashews are look-alike kidney-shaped seeds, a tree that is native to Brazil. But now it grows globally in parts of Asia and Africa.

How do Cashews Grow?

Enjoying cashews handful, ever thought from where do they come from? Although many people might not know this, cashews grow on trees. They grow in a shell called a cashew apple, attached to the branch of the tree. Anacardium occidental, known as the Brazilian bitter cashew, is scientifically called Anacardium occidental. The seed attached to the branch of the apple is collected from the tree branch. Before removing the shell, the seed must be frozen and boiled, then pulling off the seed, dried and steamed by hand through this laborious process cashews are prepared in the store.

Cashews in Health

Cashews are rich in nutrients–

Amount

Calories 157

Fat 12 grams

Carbs 9 grams

Protein 5 grams

Fiber 1 gram

Sugar 1.68 gram

Calcium 10 milligrams (mg)

Iron 1.89 mg

Potassium 187 mg

Magnesium 83 mg

Phosphorus 168 mg

Sodium 3 mg

Zinc 1 gram

Cashews also contain Vitamin C and Vitamin B. They have 7 mcg of DFE folate per serving. Cashews are also rich in unsaturated fats, which is a category of fats that are linked to a lower risk of premature death and heart disease. Fiber is a wonderful resource that provides some of the same nutrients as equivalent to cooked meat. Cashews are rich in carotenoids and polyphenols that may help reduce inflammation and protect from other diseases.

• Heart Health – When it comes to your heart’s health, you always prefer to follow the best diet. An important source of monounsaturated and polyunsaturated fatty acids, cashews help in lowering LDL or Bad Cholesterol and triglyceride levels, which lower the risk of cardiovascular disease. On the other hand, consumption of cashews increases the HDL or good cholesterol, reduces blood pressure with type 2 Diabetes Cashews also contain vitamins- E, B6, potassium, folic acid, and minerals which help in protecting your heart from diseases.

• Weight loss – Variety of high-calorie foods has been linked to weight loss as high-calorie foods are high in calories and fat. Eating high-calorie foods in moderation is associated with greater weight loss. Nuts promote a feeling of fullness and contribute to thermogenesis which helps in metabolism, speed up the metabolism and maintain healthy body weight.

• Bone Health – Copper is an important mineral that helps to maintain bone health. Low levels of copper lead to osteoporosis and bone mineral density decreases. Cashews also contain magnesium that helps with the absorption of calcium into the bone. Along with calcium and copper, magnesium may help to prevent osteoporosis.

• Eye Health – Cashews are the powerhouse of antioxidants- Lutein and Zeaxanthin, which is an excellent source to keep your body healthy and may protect the eyes from damage. Cashews also protect healthy cells in the eyes, also help in reducing the risk of cataracts.

• Type 2 Diabetes – Eating nuts 5 nuts per week may be good for your health as cashews reduce 17% risk of cardiovascular disease. The study also says that consumption of cashews regularly lowers the risk by 34% of death from cardiovascular disease, reduces the risk of premature death, and lowers the risk of coronary heart disease.

• ·Beneficial for Hair – Cashews are rich in copper, which helps in producing hair pigment melanin that enhances hair colour. Cashews also contain essential fatty acids which keep hair shiny and healthy.

• Boost Brain Function – the brain requires a steady supply of fatty acids through diet to stay active. Cashews contain brain booster nutrients that keep your memory sharp and boost brain functions. To improve brain functions, eating soaked cashews are more beneficial.

• Prevent Cancer – Proanthocyanidins is a type of flavonol that stops the tumour cells from growing, cashews nuts help in reducing the risk of cancer. Cashews are filled with copper and Proanthocyanidins which prevent cancer.

• Glowing Skin – cashews help in the radiant glow on your face as they contain antioxidants and copper, which is known for reducing aging signs and copper with enzymes produces collagen helps and increases the elasticity of the skin.

• Stroke Prevention – Cashews may help to prevent strokes. This is due to their high levels of magnesium which may prevent the rupture of blood vessels in the brain. The most notable of these are hemorrhagic strokes, which result from a weakened vessel that spills blood into brain tissue upon rupturing.

A complex metabolic disorder characterized by obesity, high blood pressure, high blood sugar, high triglycerides, and high LDL cholesterol.

The five risk factors include:

• Increased blood pressure (greater than 130/85 mm Hg)
• High blood sugar levels (insulin resistance)
• Excess fat around the waist
• High triglyceride levels
• Low levels of good cholesterol, or HDL
• Taking steps to reduce your risk of metabolic syndrome means reducing your risk of developing heart disease or having a stroke. This is a high burden, so you need to take steps to reduce it.
• Abdominal obesity, high triglycerides, and diabetes are diagnosed based on the combined five assessments of your waist circumference, fasting blood triglycerides, cholesterol levels, blood pressure, and fasting blood sugar levels.
• A healthy lifestyle, quitting smoking, and weight loss, then a daily serving of nuts will help you to maintain your health.

How many Cashews you should eat?

• Eating 4-5 cups of raw cashews a day is beneficial for your health. Cashews are versatile additions to your diet, and dry roasted and raw unsalted cashews are great choices. As salted or roasted cashews contain high levels of added oil or salt and antioxidants.
• Roast your cashews in the oven at 350F for 8-15 minutes. To avoid burning, stir the cashews in 3-5 minutes intervals until your cashews turn slightly brown.
• Cashews are high in fat, and they can become rancid. Keeping cashews in a cool, dark, and dry place can improve their shelf life.
• If stored properly, cashews will keep refrigerated, frozen, and stored at room temperature for a few months, a year, and two years, respectively.
• Cashew butter is another way to add cashews to your healthy, balanced lifestyle. Spread this on toast or stir it into yogurt or oatmeal. It is also easy to process cashew butter together with oats and your favourite fruits, which provide natural sweetness and fibre, and make homemade, bake-free energy balls. Raw or dried cashews can also be incorporated into a variety of dishes, ranging from scrambled tofu and stir-fries to soup, salads, and stews.
• Make homemade trail mix with a mixture of cashews and other nuts, seeds, and dried fruit
• Make your cashew butter (like peanut butter) by blending whole, raw cashews in a food processor until smooth
• Top main dishes such as fish or chicken with a mixture of chopped cashews and herbs before baking
• Mix cashews into your next salad or stir fry
• Use cashew milk as an alternative to dairy milk

Try these healthy and delicious recipes:

• Baked halibut with garlicky kale and toasted cashews
• Mason jar lentil salad
• Sweet chilli chicken and cashew stir fry
• Combine cashews with dried fruit, chocolate chips, and other nuts to create a trail mix.
• Toss cashews with romaine lettuce, tomatoes, and a hint of olive oil for a healthy and satisfying salad.
• Add to a wrap featuring cubed chicken, mustard, and mayonnaise.
• Combine with coconut, maple syrup, and rolled oats. Mix these ingredients before baking to form granola.
• Sprinkle salted cashews on top of roasted green beans.
• Enjoy with yogurt, granola, and fruit in a tasty parfait.
• Prepare with rice, soy sauce, chicken, and red pepper flakes in a slow cooker.
• Toss with lo Mein noodles coated in oyster sauce and soy sauce.

Precautions to your list:

• Pregnancy and breastfeeding: It is not clear whether the use of cashew during pregnancy and breastfeeding poses a risk. Some studies indicate that cashew may be harmful, while others show it is harmless. It is best to avoid cashew, in any amount.

• Allergy to certain other nuts or pectin: Allergy to hazelnut, Brazil nut, pistachio, almond, peanut, sumac, mango, pink peppercorn, citrus seeds, and pectin may occur. If you have allergies, be sure to check with your healthcare provider before taking cashew.

• Diabetes: Eating large quantities of cashew might increase blood sugar levels. But this is not supported by all research. If you use cashew nuts, monitor your blood sugar carefully. The doses of your diabetes medications might need to be adjusted.

• Surgery: Since cashew might interfere with blood sugar control during and after surgery, there is some concern that it may interfere with blood sugar control during and after surgery. Stop eating large amounts of cashew 2 weeks before a scheduled surgery. Take precautions.

Downside:

Cashew is safe, it may be safe as a medicine. Some people are allergic to cashew. Cashew nuts may also cause bloating, constipation, weight gain, and joint swelling. But these side effects are rare. When we know more about the safety of cashew, we can find out if it is safe. If unroasted cashew is used, it might cause skin irritation, redness, and blisters. Some people are allergic to cashew.