Although cashews are one of the lowest-fiber nuts, they are packed with vitamins, minerals and antioxidants. These include vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are important for maintaining good bodily function.
Cashews, which are actually seeds as opposed to nuts, are light-colored and kidney-shaped nuts we often see in trail mixes. They’re actually the fruit of the tropical tree called Anacardium occidentale that produces the bitter-tasting cashew apple. Cashews have been used in traditional medicine systems for centuries to heal various ailments, including poor heart health and diabetes. They’re native to coastal Brazil and today are popular across the globe, especially in Asian cuisine.
Due to their high nutrient density and supply of many vital minerals, cashews and other nuts are often recommended most often to improve heart health. Cashews are rich in unsaturated fatty acids and numerous other beneficial compounds, including plant-based protein; dietary fiber; minerals like copper, zinc and magnesium; plus antioxidants in the form of phytosterols and phenolic compounds. The composition of the cashew kernel is about 21 percent protein, 46 percent fat and 25 percent carbohydrates (a portion of which is indigestible fiber), making it a filling, high-protein and high-fat food choice.
Some of the best health benefits of millet include its ability to protect your heart health, protect yourself from diabetes, improve your digestive system, lower your risk of cancer, detoxify the body, boost respiratory health, optimize your immune system, increase your energy levels, and improve your muscle and nerve health.
Research shows that eating more nuts, such as cashews, can lower your risk for cardiovascular disease. This may occur by reducing blood pressure and “bad” cholesterol levels. Nuts are naturally cholesterol-free and contain good amounts of heart-healthy fats, fiber, and protein. They also contain arginine, which protects the inner lining of artery walls.
Other vitamins and minerals in nuts, like potassium, vitamins E and B6, and folic acid, also help to fight heart disease.
Blood Health: The copper and iron in cashews work together to help the body form and utilize red blood cells. This in turn keeps blood vessels, nerves, the immune system, and bones healthy and functioning properly.
Eye Health: We’ve all heard that carrots are good for your eyes, but it might come as a surprise that cashews are too! They contain high levels of lutein and zeaxanthin, which act as antioxidants when consumed regularly. These compounds protect the eyes from light damage (which can turn into blindness in the elderly), and can even help decrease the instance of cataracts.
Weight Loss According to Harvard research, two servings of nuts a day is helpful in fighting against cardiovascular disease, diabetes, and cancer. Replacing animal fats and proteins with the mono-and polyunsaturated fats found in cashews is an excellent way to manage your weight and reduce the build-up of fat and cholesterol in the heart.