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KOMPAS.com – Cashews are known for their very rich taste and soft, buttery texture.
Not surprisingly, this one nut is quite popular and is often used as an ingredient for making cakes.
However, the good taste is actually not the only advantage of cashews.
Also read: 7 Ways to Process Cashews So They Are Crispy and Don’t Burn
Quoted from Eat This Not That, there are 10 good benefits that you shouldn’t miss while enjoying this snack.
Here’s the list.
Supports healthy immune function
According to Toby Amidor, MS, RD, CDN, FAND, nutrition expert and author of the book Up Your Veggies: Flexitarian Recipes for the Whole Family, one ounce of cashews contains 10 percent of the recommended daily amount of iron.
This means that the function of the immune system will be more awake thanks to the iron content.
Helps reduce inflammation
Certified Dietitian and Nutrition Technician Sarah Garone said, cashews contain high levels of polyphenol and carotenoid antioxidants, which help reduce inflammation, which lowers the risk of several chronic diseases.
Sarah also suggested choosing roasted cashews because of their higher antioxidant levels.
Also read: 10 Recipes for Processed Cashew Nuts, from Pastries to Chicken Rice
Improves bone health
According to Amidor, one ounce of cashews provides eight percent of the daily recommended amount of vitamin K.
That is, cashew nuts can help protect and keep bones strong and healthy.
Protects body cells from damage
shutterstock/Edalin Photography
illustration of cashew nuts
The antioxidants in cashews can also neutralize damage-causing free radicals in the body, thereby protecting the body from disease and reducing overall inflammation.
Good for eyes
Cashew nuts also have antioxidants called utein and zeaxanthi which are important for maintaining healthy vision and protecting the eyes from damage caused by free radicals.
In addition, the antioxidant and anti-inflammatory properties of the polyphenols and carotenoids contained in cashews are also beneficial for eye health.
Also read: Can Reading in Dim Light Affect Eye Health?
Supports brain health
Another benefit of cashews is to support brain health thanks to the content of vitamin E and magnesium in it.
According to Trista Best, MPH, RD, LD, board-certified dietitian at Balance One Supplements, vitamin E can help protect brain cells from oxidative damage, reducing the risk of cognitive decline and Alzheimer’s disease.
Meanwhile, magnesium can improve brain function, help improve mood and reduce symptoms of anxiety and depression.
Helps lose weight
A study published in Nutrients in 2017 found that those who ate nuts regularly were more likely to maintain a healthy weight.
Also read: 11 Causes of Difficulty Losing Weight
Likely, that’s because nuts are so filling, thanks to their powerful combination of protein, fiber, and fat, thus promoting weight loss.
What’s more, cashews have less fat and calories than other nuts, such as almonds, peanuts, and walnuts.
Helps increase good cholesterol
Cholesterol actually consists of two types, namely LDL or cholesterol which causes the buildup of harmful fats in the arteries, and HDL, the “good” type of cholesterol which can protect the heart by carrying LDL cholesterol away from the arteries and towards the liver.
Cashews can also help increase HDL levels and lower LDL levels.
In a study published in The American Journal of Clinical Nutrition, it was found that cashews can help lower “bad” LDL cholesterol.
Not only that, a study in the Journal of Nutrition also showed that cashews can help increase levels of good HDL cholesterol.
Also read: How to Increase HDL, The Good Cholesterol
Helps lower blood pressure
According to a study published in the journal Current Developments in Nutrition in 2019, it was found that consumption of cashew nuts can be associated with reduced triglyceride levels.
This is a type of fat in the blood that can increase your risk of stroke, heart attack, and heart disease when levels are high.
However, keep in mind that not all cashews have this benefit. This is because salted packaged cashews contain salt and can increase blood pressure.
Healthy heart
iStockphoto/simarik
illustration of the benefits of coconut water for heart health.
This benefit is evidenced by a review published in the British Journal of Nutrition, which states that the risk of developing heart disease will decrease by 37 percent in people who eat nuts more than four times a week.
The same thing was stated in a 2018 study published in the Journal of Nutrition.
It was found that type 2 diabetics who ate 30 grams of unsalted raw cashew nuts daily for 12 weeks experienced reductions in cardiovascular risk factors, including decreased blood pressure and increased HDL cholesterol.
Also read: 3 Ways to Roast Cashews Using a Flat Frying Pan, The Result is Crunchy and Anti-scorching
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2023-04-24 16:47:54
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