Cashew comes from the cashew tree and is a popular nut all over the world. Although cashews are commonly referred to as nuts, they are actually cashew tree seeds! Kaju has additional advantages, and the nutritional value is unrivaled. It’s been debated whether these nuts do more harm than good, and while there are some cashew nut side effects, the goodness far outweighs them. Cashews have a nutty flavor that is similar to almonds or peanuts. Cashews can be eaten raw, roasted, or salted. This blog will inform you everything you need to know about cashews, including benefits of cashews and nutrition facts. Before we proceed, let’s have a look at the Nutritional Value of Cashew Nuts.
Nutritional Value of Cashew Nuts
The cashew nut is one of the most wholesome nuts. However, because of the high calorie content, it cannot be consumed daily. That is why people who prefer to diet, avoid cashew nuts. Here is the complete nutritional profile of Cashew Nuts (per 100 g) –
- Calories – 553 calories
- Essential fatty acids – 44 g
- Vitamin K, and Vitamin E
- Calcium – 37 g
- Sodium – 12 g
- Iron – 6.68 g
- Sugar – 5.9 g
- Antioxidants
- Fibers – 3.3 g
- Carbohydrates – 30 g
- Proteins – 18 g
This Nutritional Profile will help us to understand the Nutritional Value of Cashew Nuts (Kaju).
Now let’s discuss the benefits of eating Cashew nuts.
- Prevents from Cardiovascular Diseases
Cashew nuts, contrary to accepted faith, are good for our heart health. Cashew nuts are rich in essential fatty acids, potassium, and antioxidants, all of which are excellent for the heart. It contains phenolic compounds, phytosterols, and oleic acid, which endorse heart health and toughen blood vessels. Cashew nuts aid in the reduction of bad cholesterol (LDL) and the increase of good cholesterol (HDL) in the body. It also has anti-inflammatory properties, which help to lessen internal inflammation, which increases the threat of developing heart disease.
- Controls Diabetes
Cashews are high in fiber, and it is not uncommon for them to help regulate blood sugar spikes. Cashews are low in sugar and high in nutrients that can help prevent type 2 diabetes. If you have diabetes, eating 1 ounce of cashews every day may assist you in maintaining your blood sugar levels stable. It is one of the most important benefits of Kaju.
- Makes Stronger Bones
We need a lot of minerals for strong bones, and cashew contains all of it. Cashew nuts are high in copper and calcium, which helps to build our bones, aids in bone formation, and may help to prevent osteoporosis. Copper promotes joint flexibility by synthesizing collagen. It is a great benefit for eating cashew nuts.
- Boosts Brain Function
The brain is the most active organ in our bodies, and it necessitates a steady supply of fatty acids from our diet to function properly. Cashew nuts include brain-boosting nutrients that may assist in brain function and memory retention. Eat overnight soaked cashews to enhance brain function.
- Helps in Weight Loss
Cashew is a low-carb nut with low sugar content. People on a low-carb diet for health or personal reasons should try cashews because they are an excellent addition to their diet. Cashew nuts are high in calories, proteins, and fibers, which keep you fuller for longer and reduce cravings. However, because nuts are rich in calories, they must be consumed in temperance. It is another important benefit of cashew nuts.
- Works as an Immunity Booster
Cashews are rich in zinc and vitamins, which help you stay fit. Zinc is an immune-boosting mineral that is required for basic cell functions. Regular zinc consumption may provide you with the necessary zinc and vitamins, ultimately improving your immunity. Because it is high in fiber, protein, and ‘good fats,’ cashew can definitely provide energy to the body. The nut also contains essential minerals such as copper, magnesium, and calcium, which offer the body energy and keep you full for a long time.
- Good for Eyesight
Cashews contain antioxidants that protect against UV rays, zeaxanthin and lutein. Antioxidant pigments are naturally present in the eyes and provide an essential defense against harmful light. They may also reduce the risk of developing cataracts. Cashews are high in omega-3 fatty acids and Vitamin E, which work together to protect the eye cells.
- Beneficial for Hair and Skin
The nut is high in antioxidants and zinc, which improves skin health. Cashew also contains iron, phosphorus, and other minerals that are beneficial to the skin, making it healthier and more radiant. Eating cashews is beneficial to both the skin and the hair. In fact, applying cashew oil to the hair and scalp softens and improves the texture of the hair. Cashew contains copper, which aids in the production of hair pigment-melanin, which improves hair color. The essential fatty acids also keep your hair looking healthy and shiny.
- Increase Male Fertility
Cashew nuts are high in zinc, which is essential for male sperm count and fertility. In addition, regular cashew consumption may help control weight and diabetes, which increases male fertility significantly.
- Prevents Blood Related Disorders
A lack of copper in the body is the primary cause of iron deficiency, which then leads to Anemia. Because cashew nuts are significant in copper, eating them in moderation can assist you in increasing your body’s copper levels and fight free radicals.
Side Effects of Cashew Nuts
Just as the benefits, there are few side effects as well for too much intake of Cashew Nuts. Here they are –
- Consuming a lot of cashew nuts has been linked to chronic health problems like kidney damage.
- Cashews are an excellent snack, even for those on a weight-loss diet. The issue arises when you consume more cashews than is essential. Weight gain is a common side effect of cashew nuts.
- Cashews can cause constipation for two reasons: overeating them or having an allergic reaction to them. Eating too many cashews is a common cause of constipation, which can sometimes lead to gastrointestinal problems.
Conclusion
Cashews are a great source of nutrition and have numerous benefits. There is no doubt in including them in your daily diet, but you should know the proper amounts. However, there are some side effects to cashew nuts which you should be aware of.