Cashew nut – Healthy superfoods
by Dr. Nuwanthi Fernando
11 Healthy Reasons To Eat Cashew Nuts
by Dr. Mariangel Leota
The cashew nuts are a total mystery for science because their plant produces fresh fruit and at the same time a dried fruit. This fruit of tropical origin has been popularized recently by the constant search for foods that are nutritious, versatile and pleasant flavor.
The cashew nut is a hard shell, has a half moon shape, measures 3 to 5 cm. This fruit can be white or ivory and weighs approximately 10g.
This fruit is quite particular, because of the variety of nutrients that fresh fruit can have and the other variety of nutrients that dried fruit can have. The fresh fruit is also recognized for its benefits and delicious flavor, this fruit is yellow, pink or red that can be eaten, make juices, jams and many other recipes, has a lot of water, in addition to providing a great benefit for the health for its contribution of essential vitamins and minerals.
In general, its nutritive contribution is totally significant and it can be an excellent option for the mid-morning snack at work or after the exercise day in the gym. Your nutritional contribution in general:
- Healthy fats.
- 15% healthy vegetable protein
- Minerals such as iron, magnesium, zinc, potassium, selenium, and phosphorus.
- Vitamin B1, B2, B6, B12
- Folic acid and phytosterols.
- Carbohydrates (30%)
- Omega 3
It effectively reduces anxiety
Nothing better than eating a mid-morning snack to calm the anxiety and stress of work and the best way to do it is to eat healthy food that provides benefits for us and also helps us lose weight. Reducing anxiety is totally important if we want to lose weight, so you should always try to avoid foods with a high amount of refined sugar and eat healthy snacks like a cup of cashew nuts.
This wonderful fruit reduces anxiety thanks to magnesium, whose consumption is the best way to relieve stress. This helps lower blood pressure, which reduces heart rate levels, also produces a feeling of well-being and tranquility in our brain.
They have a deep skin repair effect
If you are looking for beauty, you found the perfect fruit. The copper found in these nuts is essential for the production of important proteins for the repair of skin affected by the sun or by acne scars such as collagen and elastin. The impressive effect of these proteins is that they are able to regenerate your skin affected by the scars left by acne and sunspots. It is also important to strengthen your hair and your nails.
The perfect nut to lose weight
Its content of good fats like other nuts is really impressive. The cashew nuts can be your healthy snacks, because they help you control anxiety, the impulses to eat, in addition to having healthy fatty acids that help you lose weight. The cashew nuts contain a special chemical compound called anacardic acid that helps control blood sugar and convert it to energy.
The versatility of this seed is impressive
Let your creativity fly and prepare any recipe, its versatility allows it and due to all its nutrients, your health will thank you. They can be consumed as butter, cheese, you can toast them, add them to salads, sandwich, prepare healthy desserts, mix it with sautéed meats or vegetables, among many other preparations. It’s just a matter of creativity.
Lowers cholesterol and triglycerides
The profile of fats contained in cashew nuts is optimal for controlling cholesterol and triglycerides, which reduces the risk of heart disease. The effect of its fiber and antioxidants is impressive and is designed to reduce cholesterol and triglycerides.
Several studies have confirmed the properties of healthy fats in cashew nuts, most of them are unsaturated fats that are totally healthy for our heart. Cashews have a percentage of linoleic acid (Omega-3) similar to the healthy fats of olive oil.
In addition to healthy fats, their antioxidant content also helps to lower cholesterol contributing to the health of our heart. Cashew nuts have a large content in phytosterols, tocopherols and squalene, these plant antioxidants are able to dissolve the accumulations of cholesterol inside the arteries, reducing the risk of atherosclerosis.
The phytosterols that you can get naturally in cashews at very low cost are the same ones that are added as a supplement in many “healthy” foods with cardioprotective effects.
Strengthen your muscles and bones
Cashews are an excellent source of magnesium, an essential mineral in the formation of muscle mass and strengthening of bone density. Magnesium is part of the bones and, through a mechanism of balance with calcium, contributes to relaxation and good condition of the nervous system and muscles. Magnesium is as necessary for the strength of bones as calcium and that is why we must include nuts in our diet with a high source of magnesium such as cashews.
Eating a small portion of cashews, a day helps reduce the risk of osteoporosis.
Say goodbye to insomnia with this natural relaxing
Cashews contain a large source of tryptophan, important for relaxation and to reduce stress. This amino acid is a precursor of the synthesis of serotonin, a neurotransmitter that is associated with the sensation of well-being and tranquility, very important to conciliate a good night’s sleep and to calm the tensions caused by stress.
In particular, its balance in relation to other neurotransmitters is necessary to regulate appetite and body temperature, for intellectual functions, to control anxiety and for the rhythm of the internal clock that determines the cycles of night and wake rest.
Prevent type 2 diabetes
The monounsaturated fats contained in cashew nuts are important to contribute to the reduction of insulin resistance. These unsaturated fats help reduce fat deposits, reducing the blockade of insulin uptake.
Contributes to the fight against cancer
The proanthocyanidins contained in the cashew nuts are a powerful antioxidant with numbers studies that certify their anti-cancer properties. These antioxidants are able to prevent cellular oxidation, caused by free radicals. This cellular oxidation causes damage to the DNA of the cells and exaggeratedly increases their production, invading the healthy tissue of the organs like cancer cells.
Relieves the pains of sciatica, back pain, and neck pains
As we have already mentioned, cashews are a source of magnesium. Magnesium in addition to helping the formation of muscle mass acts in the process of contraction and relaxation of muscles. We must know that during the painful muscular processes of sciatica, low back pain or neck pain, the muscle is contracted by a muscle contracture, in this sense, the adequate consumption of magnesium helps the production of broken fibers and their relaxation. Producing great relief in pain.
Benefits the health of your eyes
Is it possible that a small seed can have so many benefits? The answer is yes. This small fruit can be very beneficial for our whole body and therefore we must consume it frequently
The eyes are also the great beneficiaries, and in a large proportion, because the cashew nuts contain a potent antioxidant called zeaxanthin, do you know this antioxidant? This protein, also contained in fruits very famous for being healthy for vision, like tomatoes, is also contained in cashews.
Zeaxanthin is used by fruits and vegetables to prevent damage caused by the sun’s ultraviolet rays, and guess what? That same effect has on your eyes, avoiding the damage that ultraviolet rays cause on your vision. Its antioxidant effects act as cellular protectors, preventing the formation of cataracts.
This antioxidant, when consumed, is stored in the macula of the eye increasing visual acuity and preventing the deformation of the macula, the product of various diseases of the eye.
Cashew butter recipe
A product derived from this nut is cashew butter. It resembles the peanut, but it is somewhat sweeter and creamier. It is ideal to spread on toasted bread or as a base to prepare sauces.
Basically, you can prepare this butter in the same way that it is prepared with other dried fruits, its flavor is unique and very delicious, as well as being a very nutritious dessert that you can eat at any time of the day.
It can also be used in sweet recipes and has the advantage that it is less caloric than milk butter.
- 1 Cup of cashew nuts
- 1 small spoonful of salt
- 1 olive oil (optional)
In a blender or food processor, liquefy the cashew nuts with the salt until they are completely pulverized, after that, re-liquefy until a paste form that adheres to the walls of the blender. Blend until the consistency is similar to butter. You can add olive oil if you want to perfume it and give it a more creamy consistency.
And another recipe for cashew butter explained in video
How to make Homemade Nut Butter – Peaceful Cuisine
You can substitute almonds with any kind of nuts you prefer. But cashew nuts is sort of a point to make nut butter smoother so I recommend you to leave cashew nuts. anyway have fun 😉
7 oz (200g) almond
7 oz (200g) cashew nuts
0.7 oz (20g) coconut oil
lightly toast almonds and cashew nuts.
put all the ingredients in a food processor and process until smooth. it takes about 10 mins or so.