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Nuts are considered by many to be among the world’s most potent of foods — they are right. This is mainly because nuts contain high amounts of nutrients that are needed to achieve a healthy body.
One such nut is the cashew.
A popular food both on its own and as an ingredient in many tasty recipes such as pastries and baked goods, the cashew (Anacardium occidentale) is actually the seed of a tree native to the rich, tropical environs of Central and South America, where it is known as the caju.
Cashews have since been brought to other areas such as Asia and Africa, where they are celebrated for their delectable buttery flavor and their creamy texture.
As with all tree nuts, cashews are incredibly rich in nutrients, with a single one-ounce serving already packed with nutrients such as healthy fats, essential minerals and vitamins, protein and dietary fiber.
According to the Department of Agriculture (USDA), the vitamins and minerals that one can get from cashews are:
Aside from these, cashews are also packed full of polyphenols and carotenoids — two classes of antioxidant compounds that are known to help assist the body against the negative effects of free radicals from the environment. How’s that, for a healthy snack?
Because of its rich nutrient content, it’s not surprising to learn that cashews have been linked to a bevy of impressive health benefits, such as the following:
Want to lower your risk of developing heart disease? Snack on some cashews daily!
A heart-healthy food, cashews — just like other nuts — are packed full of monounsaturated (MUFAs) and polyunsaturated (PUFAs) fatty acids, which are associated with a lesser chance of developing cardiovascular diseases. These fatty acids, as noted in several studies, can help lower one’s Low-Density Lipoprotein or bad cholesterol levels.
One study, for instance, found that people with type 2 diabetes who consumed 10 percent of their daily calories from cashews had much lower levels of LDL cholesterol in their blood compared to those who ate no cashews at all.
According to experts, having low levels of LDL in one’s blood is typically viewed as a marker of good heart health.
Here’s another shot of good news: those who may be living with Type 2 diabetes may find it beneficial to add cashews to their diet.
This, experts have said, is largely due to cashews being a good source of dietary fiber, a nutrient that can help stave off spikes in one’s blood sugar levels.
Also, the healthy fats and antioxidants in cashews function as a one-two punch against insulin resistance which is considered by most medical experts to be the main driver behind the development of Type 2 diabetes.
Cashews, just like all other healthy nuts and seeds, is considered by many to be an antioxidant powerhouse.
This is because cashews contain beneficial plant compounds that can help neutralize the damage caused by molecules known as free radicals. Free radicals, according to experts, can cause long-term oxidative stress that damages the body’s cells, proteins and DNA.
This means that letting free radicals run uncontrolled in the body can contribute to the development of a range of conditions such as chronic inflammation, neurodegenerative diseases, cancer, fatigue, heart disease, diabetes and infertility.
According to experts, the antioxidants in cashews can effectively help counter the negative effects of oxidative cell damage, making it a worthy — and tasty! — addition to one’s diet.
People who wish to manage their weight are often told to limit the number of nuts they add to their diets, given the fact that most nuts are rich in calories and fat.
New studies, however, are starting to link diets that are rich in nuts such as cashews to greater weight loss and overall lower body weights. According to experts, this may in part be explained by the fact that nuts are rich in both protein and fiber, which means they can help reduce hunger and promote feelings of fullness.
These factors, according to experts, together, can help in healthy and sensible weight management.
Aside from these, eating these tasty nuts has also been linked to even more health benefits such as the following:
Aside from being incredibly nutritious, cashews, due to their flavor and texture, are also very versatile, which means they can easily lend themselves to a variety of recipes — even savory ones!
Want a simple yet tasty and filling breakfast? Add a good-sized dollop of some organic cashew butter to your oatmeal! In the mood for an incredibly flavorful lunch? Why not add cashews to your vegetable stir-fry? Going on a trip? Mix a handful each of cashews, dried fruits and some cacao nibs to make your own antioxidant-rich trail mix!
With that said, here are some recipes featuring cashews that you can try:
A savory dish inspired by Asian cooking, this salad, adapted from a recipe by Taste of Home, brings together the delicate, buttery taste of cashews and the wholesome goodness of organic salad greens and chicken.
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Looking for a quick and easy recipe that’s tasty and nutritious? This Asian-inspired noodle dish is for you! Not only is it incredibly tasty, but it’s also loaded with nutrient-heavy chicken and cashews — a win-win situation if you ask us.
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You can’t really go wrong with a classic — just like this basic and simple take on a perennial favorite.
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Cashews are nutritious — not to mention delicious — foods that are extremely beneficial to one’s health, making them an important addition to any diet.
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