Cashews are another easy go-to food for me. In desserts, in creamy gravies, for breakfast, or as a quick snack, they find their way into anything. I am a fan of a small handful, which is also a great filler between meals. Past the fact that they are a great-tasting and buttery snack, cashews also have a variety of nutrients which, in turn, support health when part of a balanced diet.
Nutritional Value of Cashews
Cashew nuts are a great source of healthy fats from plants, protein from plants, dietary fibre, vitamins and minerals. Also, they are very well known for minerals like magnesium, copper, zinc, phosphorus and iron. The unsaturated fats in them play a role in a well-balanced diet; also, their protein and fat content, which in turn makes a small serving go a long way.
However, cashews have a high density in terms of calories. Which means watch the portion size, especially if you are trying to control your calorie intake.
Supports Heart Health
One of these is that cashews are a great source of unsaturated fats. We see that including in our diet foods which are high in unsaturated fat instead of saturated fat, which we know aren’t as good for us, is a way to support better cholesterol levels and heart health. Also, in cashews you will find magnesium, which is a mineral that plays a role in the function of muscles and nerves, including that of the heart.
Supports Healthy Bones.
Healthy bones require more than just calcium. Cashews contain minerals like magnesium and phosphorus, which play a role in the development and maintenance of bone structure. Also, by including a wide range of nutrient-dense foods like cashews with a well-balanced diet and regular physical activity, you may see better long-term bone health.
Provides Long-Term Energy.
Feeling that midday hunger is normal in between main meals, which is an issue many see in the college and work setting. Cashews are a great go-to snack choice as they have healthy fats, protein and carbs. That makes them a great option to reach for, as they will give you energy and also leave you full longer in comparison to a lot of the very processed snack choices out there.
Supports Brain and Nervous System Function.
Magnesium and copper present in cashews play key roles in normal nervous system function and energy metabolism. Also, it is the healthy fats that are great elements of a balanced diet that support the brain. Though cashews are not what one may call a memory or concentration super food, they do contribute valuable nutrients to a whole food-based diet.
Supports Immune Health.
Cashews are a source of zinc and copper, which play a role in normal immune health. Also, they supply antioxidant compounds that help protect cells from oxidative stress. It is better to have a varied diet which includes nuts, fruits, vegetables, whole grains and adequate protein in terms of supporting immunity instead of putting all your eggs in one basket with any single food.
Can assist with appetite control, which may help.
Although we see cashews as high in calories, their protein, fat and fibre content may, in fact, be present in a good way for fullness. Also try a small serving as a snack, which in turn may reduce the tendency to go for less healthy options later.
How Many Cashews Should You Eat?
Moderation is key. For most healthy adults, a serving is about 25 30 grams, which is also a fair size. Go for plain or dry roasted cashews when you can and avoid the ones that are heavily salted, sugar-coated, or fried.
Are There Any Side Effects?
People who have tree nut allergies should stay away from cashews, as at times their reaction can be very severe. Also, eating large amounts may cause you to gain extra pounds and bring about digestive issues in some people. Also, if you have a health issue that requires a special diet, you should talk to your care provider about the right portion sizes.
Final Thoughts
A few of these will take an everyday snack to a different level. The issue isn’t to consume them by the bucketful, but to savour them as a piece of a total healthful eating plan.
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