Everyone understands that nuts provide a beneficial supply of healthy fats and make a sensible inclusion in a well-rounded diet. Even though almonds often receive considerable attention, they aren’t the sole nut species offering health advantages. In this section, nutrition experts discuss the wellness perks of cashews along with the finest methods to savor them.
The leading 5 advantages of consuming cashews
"Cashews act as tiny powerhouses that boost your mood and enhance your energy levels," according to Lisa Mastela, RD , who founded and leads Bumpin Blends as their CEO. This is why they should be part of your everyday schedule:
They maintain your mental acuity.
Cashews are rich in magnesium and tryptophan, which aid in boosting the production of the "happy chemical" serotonin to maintain your mood, according to Mastela. The cognitive functions can be enhanced by the brain-boosting nutrients found in cashews, potentially reducing the risk of neurodegenerative disorders as well, notes Stephanie Ferrari, RDN , who serves as a co-founder and partner at FRESH Communications, Inc.
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Even researchers were surprised by the resultsThey protect your heart
Cashews are abundant in monounsaturated and polyunsaturated fats, which promote good health. cholesterol levels And enhance your overall heart function, according to Mastela. Additionally, these healthy fats assist in reducing "bad" LDL cholesterol, reduce high blood pressure And enhance general heart fitness, according to Ferrari.
They boost your energy
Cashews serve as a valuable source of protein, beneficial fats, and carbs, offering these nutrients that can supply long-lasting energy Mastela provides without the crash.
They smooth your skin
These nuts contain high levels of copper. Indeed, A single ounce of dry-roasted cashews offers nearly 70 percent from the Recommended Daily Amount (RDA) of the mineral, which is key for anxiety levels and immune system performance Translation: The mineral assists your body in performing various functions, ranging from producing red blood cells and connective tissue to enhancing the uptake of energy-promoting iron.
Copper also supports collagen production According to Mastela, this is crucial for maintaining the health of your hair, skin, nails, and bones.
They bolster your immunity
Along with significant amounts of magnesium and copper, a portion of cashews also offers 15 percent for the recommended daily amount of zinc. These three minerals are crucial for maintaining good health. immune system function, aiding in your defense against common colds and circulating viruses.
They fight inflammation
Cashews are abundant in antioxidants such as vitamin E and polyphenols, helping to fight a cellular damage process called oxidative stress. Additionally, they decrease inflammation and might lower the likelihood of developing chronic conditions, according to Ferrari.
How do the advantages of cashews stack up against those of other types of nuts?
Many different nuts can support your overall health, so how do cashews in particular measure up to their counterparts?
Unlike most nuts, cashews possess an inherently smooth consistency and contain less fat than almonds or walnuts," notes Mastela. "Almonds are renowned for their vitamin E levels, whereas walnuts are celebrated for their omega-3 fatty acids; however, cashews distinguish themselves through their elevated magnesium concentration, uplifting qualities, and capability of producing ultra-smooth vegan-friendly desserts.
Moreover, she points out, unroasted cashews contain lower levels of phytic acid compared to certain other types of nuts, which allows your body to more easily assimilate their nutrients.
If you prefer more fiber, almonds may be your better choice; however, cashews offer greater amounts of copper. Additionally, their high levels of magnesium can support muscle and nerve functions, as noted by Ferrari.
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As much as 98% of the population lacks this crucial mineral, which safeguards your cardiovascular system, skeletal structure, muscular function, and more.Ways to enhance the nutritional advantages of cashews
Similar to other foods, you should consume cashews in moderation to reap their greatest advantages. These nuts are high in calories, making it important to enjoy them sparingly. A single 1-ounce portion of cashews contains approximately 157 calories.
About an ounce or roughly 16-18 cashews make up the perfect portion size," according to Mastela. "This amount provides around 5 grams of protein, beneficial fats, and a good quantity of magnesium, all without consuming too many calories.
You can enjoy cashews as an in-between meal snack, or you can include the nuts in some of your favorite recipes. Mastela recommends this approach. pureeing cashews into nut butter, using them as a dairy-free foundation for soups and dressings or incorporating them into a smoothie for extra creaminess.
In the end, the most effective method to enjoy cashews for their full health advantages is to have them either raw or dry-roasted with no additional salt or oil, according to Ferrari.
Further insights into the advantages of consuming nuts:
How an Almond-Based Diet Assisted a 65-Year-Old Lady in Shedding 78 Pounds and Managing Diabetes Without Drugs
Incorporating Almonds Into Her Walks Assisted This Grandma in Shedding 178 pounds!
Leading Documents: Almonds Could Be Ideal for Shedding Pounds - Discover How to Gain Advantage
This material does not replace professional medical advice or diagnosis. Be sure to discuss with your doctor before following any treatment plan. .