1. Reduces cholesterol levels
Cashews have been linked to improved heart health. According to a study published in the Journal of Nutrition, cashew nut consumption could lead to higher levels of HDL (good) cholesterol, lower blood pressure, and reduced levels of LDL (bad) cholesterol. The healthy fats in cashews, including monounsaturated and polyunsaturated fats, contribute to these cashew benefits by improving lipid profiles. Still, more recent studies show mixed results. A systematic review of five studies published in Current Developments in Nutrition found that while cashews might help lower blood pressure and triglyceride levels, there was no significant effect on total cholesterol or HDL/LDL levels. Yet, both studies support that cashews are good for heart health.
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2. Weight loss-friendly nut
In spite of being calorie-dense, cashews can support weight management when eaten in moderation. They are rich in protein and healthy fats, which help increase satiety and reduce overall hunger. In addition, their fibre content aids digestion and enhances feelings of fullness, further supporting weight management efforts.
3. Strengthens muscles and bones
Cashews are high in magnesium, a mineral that is crucial for muscle and bone health. Magnesium plays a key part in the contraction and relaxation of muscles and is also vital for bone mineral density. Eating cashews regularly can make contributions to maintaining strong, healthy muscles and bones, making them an excellent addition to any diet. These cashew benefits are particularly important for people at risk of osteoporosis or muscle-related issues.
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4. Prevents diabetes
Cashews are rich fibre, which can help regulate blood sugar levels. Fibre slows the absorption of sugar into the bloodstream, preventing rapid spikes that can lead to type 2 diabetes. As per a study published in the Journal of Chiropractic Medicine, consuming cashews regularly might help reduce the risk of developing type 2 diabetes. The combination of fibre, healthy fats, and antioxidants in cashews works together to stabilise blood sugar, making it a great option for people looking to prevent or manage diabetes. These cashew benefits can help improve your overall metabolic health.
5. Promotes healthy skin
Cashews are packed with antioxidants, vitamins, and minerals like vitamin E, which can help protect your skin from oxidative damage caused by free radicals. Vitamin E helps improve skin elasticity and prevent premature ageing, while other nutrients in cashews, such as zinc, contribute to wound healing and skin regeneration. Consider incorporating cashews into your diet, and you can support healthy, glowing skin from the inside out. All these cashew benefits can help you maintain youthful and healthy skin.
6. Good for healthy vision
Cashews are an excellent source of lutein and zeaxanthin, two antioxidants that are particularly beneficial for your eye. These compounds help protect the retina from oxidative stress and blue light damage, potentially reducing the risk of age-related macular degeneration and cataracts. Adding cashews to your diet can support long-term eye health, making them one of the best dry fruits for maintaining good vision as you age.
7. Improves gut health
Cashew can help improve digestive health. The fibre content in cashews plays a critical role in promoting healthy digestion. Fibre supports regular bowel movements and can prevent constipation while also promoting beneficial gut bacteria. A healthy gut microbiome is crucial for overall health, as it can influence immune function, mood, and even weight management.
