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Cashew nut: Its nutritious and health benefits

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Cashew nuts are not actually nuts as the name sounds, they are seeds that are attached to cashew apple. I remembered that there was a period that the use of cashew nut for making tatoos was rampant, then I thought that the seeds were useless until I tasted it on my way to eastern Nigeria.  Cashew nut seeds are safe to eat after being roasted because the raw ones have been found to be poisonous and can cause allergic reactions.
Cashews nuts are not only delicious but  are packed full with nutrients and minerals that are beneficial to our health.  1 ounce, about 18 medium whole cashews contains the following

  • Calories                  157 calories
  • Carbohydrates         9.2 g
  • Protein                    5.1 g
  • Fat                          12.4 g
  • Fiber                       1 g
  • Vitamin E                0.3 mg
  • Vitamin K                9.5 mcg
  • Vitamin B-6             0.1 mg
  • Calcium                  10.4 mg
  • Sodium                   3.4 mg
  • Potassium               187 mg
  • Magnesium             83 mg
  • Folate                      7 ug

Proven health benefits of cashew nuts include the following

1. It is good for a healthy Heart

Research shows that eating more nuts, such as cashews, can lower your risk for cardiovascular disease. This may occur by reducing blood pressure and cholesterol levels. In one study,trusted Source, cashews reduced blood pressure and raised “good” cholesterol levels.Some vitamins and minerals in nuts, such as potassium, vitamins E and B-6, and folic acid, also help to fight heart disease.

2. It improves blood health

A deficiency in copper has been linked to causing a deficiency in iron which can lead to anemia. The copper and iron in cashews work together to help the body form and use red blood cells. This in turn keeps blood vessels, nerves, bones, and the immune system healthy and functioning properly.

3. It promotes good eye health

We’ve all heard that carrots are good for your eyes, but it might come as a surprise that cashews are, too.
Cashews contain high levels of lutein and zeaxanthin, which act as antioxidants, these pigments are readily and directly absorbed by our retina When consumed daily. They protect the eyes from the type of damage that can lead to blindness as we get older (macualar degeneration). They can also help decrease the risk of cataracts.

4. It is used for managing weight loss

Nut consumption is not usually associated with higher body weight. Nuts like cashews are contains omega 3 fatty acids that contribute to increasing the metabolic process to burn excess fat. Nuts are a great snack for those who are looking to lose weight as they are nutritious and tend to keep you full for a longer time. Cashews and other nuts may help prevent type 2 diabetes which is associated with obesity.

5. It is effective for healthy Skin

Cashew nut oil derived from the seed can do wonders for your skin due to its content of selenium, zinc, magnesium, iron and phosphorous. Also, they are great sources of phytochemicals, proteins and antioxidants. The high percentage of selenium in cashews is not only good for your skin but helps prevent cancer as well.

6. It helps to improve fertility

Cashew nut has many vitamins and minerals, and some of them (zinc, for example) have a positive influence on fertility. Zinc helps to supports fertility by regulating normal hormone function, cell division and ovulation in women while in men it can help to improve sperm motility and production. Since zinc is not stored in the body, the levels of zinc get lower in your body if you don’t consume products rich in this mineral. Are you looking for a way to boost your fertility? Include cashew nuts to your diet!

Beside cashews nut containing a lot of vitamins and nutrients, they also contain a lot of fat. But you do not need to worry since the fat in cashews is good fat, which is believed to help prevent heart disease and reduce the risk of stroke. Like other nut, cashew nuts have been associated with allergies, so you have had reactions with other nuts consult your doctor before eating cashew nut.


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