Are you a fan of cashews? Do you worry about consuming them regularly? Let’s clear up some confusion: despite what you may have heard, eating cashews every day can actually be beneficial to your health! In this article, we’ll discuss the many benefits of cashews and explore how to incorporate them into your diet.
Is Eating Cashews Everyday Bad for You?
Cashews are a popular and delicious nut that many people enjoy as a snack or ingredient in recipes. They are highly nutritious and contain healthy fats, protein, fiber, and minerals.
Nutritional Value of Cashews
A 1-ounce serving (about 18 cashews) provides:
- 160 calories
- 13 grams of fat
- 5 grams of protein
- 1 gram of fiber
- 9% of the daily recommended amount of iron and zinc.
Recommended Daily Intake of Cashews
The recommended daily intake depends on a person’s age, sex, and activity level. However, most experts suggest limiting nut consumption to about one ounce per day.
Potential Risks of Eating Cashews Every Day
Eating cashews every day may have some risks associated with overconsumption:
- Weight gain: Because they are high in calories and fat, eating too many cashews can lead to weight gain if not balanced with physical activity or enjoyed in moderation alongside other nutritious foods.
- Allergic reaction: People who are allergic to tree nuts should avoid cashew consumption altogether to prevent severe reactions such as swelling, difficulty breathing and anaphylaxis..
- Oxalates: Cashew has higher levels of oxalates than other nuts causing accumulation in the body which leads to kidney stones formation when consumed excessively.
- Cashews are an excellent source of vitamins and minerals, including magnesium, iron, zinc, and vitamin K.
- Magnesium helps regulate nerve function and is important for bone health.
- Zinc supports immune system function and wound healing.
- Vitamin K plays a role in blood clotting and bone metabolism.
- Cashews contain compounds called phytosterols which may help reduce cholesterol levels. High cholesterol is a risk factor for high blood pressure.
- The high potassium content in cashews can also help lower blood pressure by counteracting the effects of sodium on the body.
- Cashews contain anti-inflammatory compounds like polyphenols which can help reduce inflammation in the body.
- Cashews are rich in magnesium which plays an important role in bone formation, along with calcium and vitamin D. Magnesium deficiency has been linked to osteoporosis. Vitamin K found in cashew nuts is essential for maintaining good bone density because it helps the absorption of calcium into bones despite being often neglected.
- The copper present within cashew nuts helps in the production of compounds such as elastin and collagen which helps improve skin elasticity
- The high zinc content in cashews contributes towards maintaining healthy hair, nails and also plays an essential role against acne, protecting from ultraviolet rays.
- Cashews are rich in antioxidants like vitamin E that help protect the body against cell damage by combating free radicals found in cancer-causing or carcinogens.
- Vitamin C presence in cashew nuts strengthens one’s immunity because it acts as a natural antioxidant acting on asthma prevention and scurvy. It is also known for improved iron absorption being important for effective neuro-system function.
- Mix cashews with dried fruits for a wholesome trail mix snack.
- Add chopped cashews to your breakfast oatmeal or smoothie bowl for extra crunch.
- Create a vegan cheese sauce by blending soaked cashews with nutritional yeast, garlic and lemon juice.
- Bake some cookies or muffins with ground cashew flour as an alternative to wheat flour.
- Create a dairy-free cream sauce using blended cashew nuts mixed with water and seasonings.
- Serve roasted salted whole or halved cashews as a party snack paired with sliced fruit or cheese cubes.
- Add smoked paprika or curry powder seasoning to roasted unsalted broken pieces of cashews for an earthy appetizer at dinner parties.
- Garnish salads or stir-fries with chopped raw or roasted unsalted whole or halves of cashew nuts as toppings.
The Connection with Heart Health & Cholesterol Levels
Eating moderate amounts cashew every day might improve heart health, having benefits similar to other nuts, slightly reducing levels of LDL “bad” cholesterol”..
The Connection with Diabetes
Cashews are low in sugar and have some properties that promote blood-sugar control such as high fiber content leading to improved glycemic control. However, it may not help reduce the risk of developing diabetes for those who consume excess amounts..
The Connection with Kidney Stones
Sustaining a daily consumption of cashews increases the likelihood of kidney stones formation because they are rich in oxalates which affects calcium absorption by the body leading to crystals formating into Kidney stones toxins in.
In summary, cashews offer several health benefits as part of a balanced diet, but should be consumed moderately alongside other healthy foods to avoid potential risks associated with overconsumption.
Benefits of Eating Cashews
Cashews are delicious and nutritious nuts that can provide a wide range of health benefits. Here are some reasons why you should consider adding cashews to your diet:
Rich in vitamins and minerals
Potential to lower blood pressure
Potential to reduce inflammation
Potential to improve bone health
Potential to improve skin health
Potential to boost immune system
So, there you have it! Cashews are not only tasty but come with several health benefits as well if consumed regularly. They’re easy to add to your diet: you can simply snack on them or incorporate them into various dishes like salads or stir-fries.
How to Incorporate Cashews into Your Diet
Cashews are a delicious and healthy snack that can be incorporated into your diet in many ways. Here are some recipe ideas, serving suggestions and tips for buying and storing cashews.
– Store unopened bags of dry-roasted salted/unsaleted whole/halves/broken/cut/cashew butter in cool dry place upto six months from packaging dates – Store opened bags of dry roasted/salted/unsaltedy, cut, broken, half nut, superseded cashew for up to 2 weeks in an air-tight jar in a cool and dry pantry, avoid refrigeration as it tends to lose its crunchiness.
– Soak whole or halved raw cashews overnight before blending for creamy dips
– Check ingredient labels when buying packaged roasted salted cashew nuts to make sure they aren’t coated with harmful additives such as MSG (Monosodium glutamate).
In terms of nutrition, cashews are packed with healthy fats, protein, and minerals like copper and magnesium. They’ve been linked to lower blood pressure and improved heart health. Additionally, they’re a great snack option as they keep you feeling full for longer periods.
To incorporate more cashews into your daily routine, try adding them to homemade trail mixes or topping off your morning oatmeal bowls with some crunchy goodness.
Overall, it’s safe and healthy to consume moderate amounts of cashews on a regular basis.
Will eating too many cashews make me gain weight?
Like any food, eating an excessive amount will result in weight gain; however consuming moderate portions should not cause significant weight gain.
Can I substitute other nuts for cashews if I’m not a fan?
Absolutely! Other nuts such as almonds or walnuts provide similar nutritional benefits.
Are roasted or raw cashews better for me?
Raw is technically healthier due to retaining its natural nutrients during the roasting process. However, roasted still contains essential nutrients just at slightly lesser quantities than raw versions.