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7 magical effects of cashews on human health

Amman Today

publish date 2021-09-12 23:28:50

In addition to its sweet taste, which makes it the most popular nut in the United States, cashews have many positive effects on your health, according to science.

Not only are cashews high in healthy fats, protein, and fiber, but they also contain a wide range of vitamins and minerals that can benefit your body in many different ways.

In fact, these kidney-shaped nuts can be made into alternatives to milk, cream, and butter.

From better blood sugar control to a healthier heart, here are some effects you can expect from eating cashews, according to eatthis.com.

1. Helps in losing weight

Contrary to what many people assume that nuts help with weight gain because they are a high-calorie, high-fat food, a 2017 study in the Journal of Nutrition revealed that people who eat nuts regularly are more likely to maintain a healthy weight than those who don’t.

This may be due to the nuts being incredibly satiating (thanks to their powerful combination of protein, fiber, and fat), thus promoting weight loss.

While cashews taste super rich, you may be surprised to learn that they actually contain slightly less fat and calories than many other popular nuts, such as almonds, peanuts, and walnuts. On average, one serving of cashews contains about 137 calories.

2. Helps lower blood pressure

More than 100 million adults in America – or nearly half of the adult population – have high blood pressure. According to a 2019 study, eating cashews is linked to lower blood pressure.

Cashew consumption has also been linked to low levels of triglycerides – a type of fat in the blood that can increase the risk of stroke, heart attack and heart disease when levels are high.
However, not all cashews are equal in this regard. Many packaged cashews come salted, and foods that contain excess salt have been linked to high blood pressure.

3. Improves cholesterol level

There are two types of cholesterol: low-density lipoprotein (LDL), which is the type that causes harmful fat build-up in your arteries, and HDL, which is the type that can actually protect your heart by carrying LDL cholesterol away from your arteries and toward your liver.

A 2017 study published in the American Journal of Clinical Nutrition found that incorporating cashews into your diet can reduce bad LDL cholesterol. Not only that, but a 2018 study in the Journal of Nutrition showed that a diet rich in cashews increases levels of “good” HDL cholesterol.

4. It improves overall heart health

Heart disease is the leading cause of death in the United States – more than stroke, respiratory disease, diabetes and Alzheimer’s disease combined.

A 2007 review published in the British Journal of Nutrition found that the risk of heart disease was 37% lower for those who ate nuts more than four times a week.
But cashews, in particular, may have an advantage here. A 2018 study published in the Journal of Nutrition found that when people with type 2 diabetes ate 30 grams of raw, unsalted cashews daily for 12 weeks, they experienced a reduction in cardiovascular disease risk factors.

The possible reason cashews are linked to a lower risk of cardiovascular disease is that they are a good source of monounsaturated and polyunsaturated fatty acids, which can help reduce levels of bad cholesterol.

5. Control blood sugar

Adding cashews to your diet can have a huge positive effect on your blood sugar.

In one study published in 2019 in the International Journal of Endocrinology and Metabolism, people with type 2 diabetes who consumed 10% of their daily calories from cashews had lower insulin levels than those who did not eat cashews.

Maintaining insulin levels helps manage blood sugar. This may be due to the fact that cashews are high in fiber, which can help prevent hyperglycemia by releasing glucose slowly and steadily into the bloodstream.

6. Get a healthy dose of copper

Copper plays an important role in various functions throughout the body, including regulating heart rate and blood pressure, producing red blood cells, developing bones, blood vessels and connective tissue, and stimulating the immune system.

And imagine what? One ounce of cashews contains 70% of the daily value of copper that the body needs.

7. Protects cells from damage

Nuts and seeds are known for their excellent antioxidant content. Antioxidants are compounds that can neutralize damage-causing free radicals in your body, thus protecting your body from disease and reducing inflammation in general.

Cashews, in particular, are an excellent source of two types of antioxidants: polyphenols and carotenoids.

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Source : اخبار الاردن

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