Benefits of cashews: A powerhouse of nutrients to manage weight, control diabetes, make bones strong

Health benefits of cashews: These nutritious nuts are an excellent source of magnesium, which is crucial for bone health. Magnesium works in conjunction with calcium to maintain strong bones

Cashews—those creamy, kidney-shaped nuts—are more than just a delicious snack. These nuts come packed with numerous health benefits. Whether you're enjoying them as a snack, adding them to a dish, or using cashew butter as a spread, the health advantages they offer are plentiful and noteworthy:

Nutrient-rich profile

Cashews are a powerhouse of essential nutrients. They contain heart-healthy monounsaturated and polyunsaturated fats that are crucial for maintaining good cardiovascular health and can help lower bad cholesterol levels.

With about 5 gm of protein per ounce, cashews are a good source of plant-based protein. They are also a great source of vitamins E, K, and B6. Vitamin E is an antioxidant that helps protect cells from damage, vitamin K is essential for blood clotting, and vitamin B6 supports brain health and helps the body convert food into energy.  are loaded with minerals such as magnesium, zinc, iron, and selenium.

Ensures good heart health

One of the most significant benefits of cashews is their positive impact on heart health. The monounsaturated and polyunsaturated fats found in cashews are known to reduce LDL cholesterol levels and increase HDL cholesterol levels. This balance helps to lower the risk of cardiovascular diseases. Additionally, the presence of magnesium in cashews aids in regulating blood pressure, further promoting heart health.

Helps manage weight

Despite their rich fat content, cashews can be an ally in weight management. The healthy fats, protein, and fibre in cashews contribute to a feeling of fullness and satisfaction, which can help prevent overeating.

Studies have shown that including nuts like cashews in your diet can actually support weight loss and improve overall body composition by providing a healthy, satisfying alternative to more calorie-dense, less nutritious snacks.

Best for bones

Cashews are an excellent source of magnesium, which is crucial for bone health. Magnesium works in conjunction with calcium to maintain strong bones. Additionally, the vitamin K content in cashews plays a vital role in maintaining bone density and reducing the risk of fractures.

Good for eyes

Cashews are rich in antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. These antioxidants protect the eyes from harmful light and may reduce the risk of cataracts and age-related macular degeneration. Regular consumption of cashews can thus contribute to maintaining good vision and overall eye health.

Boosts immunity

The presence of zinc in cashews is significant for a robust immune system. Zinc is essential for the development and functioning of immune cells. Regular intake of zinc through foods like cashews can help maintain a strong immune defence, reducing the risk of infections and diseases.

Controls diabetes

Cashews have a low glycaemic index, meaning they do not cause a rapid spike in blood sugar levels. This makes them a suitable snack for people with diabetes. Moreover, the healthy fats in cashews can improve insulin sensitivity, which is beneficial in managing blood sugar levels.

Promotes healthy skin

The antioxidants, vitamins, and minerals found in cashews contribute to healthy skin. Vitamin E and selenium protect the skin from damage caused by free radicals, while zinc helps in maintaining skin integrity and structure. Regular consumption of cashews can lead to a healthier, more radiant complexion.