Cashews are rich in a range of nutrients. One found that people with type 2 diabetes who consumed 10% of their daily calories from cashews had lower LDL (bad) cholesterol to HDL (good) cholesterol ratios than those who ate no cashews at all (28). Then, dry roast them at 350°F (188°C) on the middle rack of your oven for 8–15 minutes. Healthy Heart: Eating nuts, like cashews, has been linked with lower blood pressure and lower cholesterol levels. Regularly eating nuts, including cashews, is associated with a lower risk for certain common cancers. This is likely because a portion of the fat they contain remains trapped within the cashew’s fibrous wall rather than being absorbed during digestion (20). Cashews are a versatile addition to any diet. Cashews are a good source of healthy fats which helps your body absorb fat-soluble nutrients like vitamin A, D, E and K. These include healthy polyunsaturated and monounsaturated fats. One tablespoon of peanut butter contains 119mg of potassium. Cashews are rich in carotenoids and polyphenols, two categories of antioxidants that may help reduce inflammation and offer protection from disease. Forget crunchy almonds or boring peanuts; cashews are the most delicious and possibly most versatile of all the nuts. When she isn't hunched over her laptop with a baby in hand, you will find her cooking her grandmother’s recipes, lacing up her running shoes or sipping coffee in the bathroom to hide from her three young children. Cashew nuts are good sources of these fibers. How these nuts are prepared can also affect their nutrient value. Cashews are abundant with protein, minerals and healthy fatty acids and have been shown to help lower LDL cholesterol and reduce the risk of heart disease. Cashews are very easy to add to your diet. The Health Benefits of Cashew Nuts 1) Heart Health. Cashews can also be soaked and blended together with apple cider vinegar or lemon juice to make your own dairy-free sour cream or cream cheese. Due to their similar antioxidant profile, cashews may be expected to offer similar oxidation-fighting benefits. A few years back, The Wonderful Company ran marketing campaigns for pistachios touting... 2. There also may be differences based on whether participants in these studies replaced more unhealthy snacks with cashews or just added cashews to their current eating patterns. This is because celery is made up of 95% w… This cashew cauliflower and leek gratin tastes decadent and is overflowing with vitamins and minerals. To do so, simply spread your raw cashews in one layer on a baking tray. Cashew butter is another way to add cashews to your diet. Lowest fat nut. Similarly to nuts, cashews may promote weight loss, blood sugar control, and heart health. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health. They have various impressive health benefits and can even help you lose weight. Tied for lowest calorie nut. For this reason, it may be best to opt for unsalted dry roasted or raw varieties instead. Diets rich in nuts, including cashews, have been consistently linked to a lower risk of disease, such as stroke and heart disease (25, 26, 27). However, it finds no effect on total, LDL, or HDL cholesterol levels (32). Weight loss. Nuts are healthy, but high in fat and calories. This may be particularly true of roasted cashews, which appear to have an increased antioxidant activity compared with their raw counterparts (17). Cashews are a rich source of polyphenols and carotenoids — two classes of antioxidants also found in other tree nuts (13). Cashews are a kidney-shaped seed sourced from the cashew tree — a tropical tree native to Brazil but now cultivated in various warm climates across the world. Nuts are among the healthiest foods you can eat. This may in part be explained by the fact that cashews appear to provide the body with fewer calories than once thought. They’re over 60% monounsaturated fat and are especially rich in oleic acid, the same acid you find in healthy fats like olive oil and avocados. In a… Here’s our process. Learn about 20 selenium-rich foods, from lean meats to fruits and vegetables. Healthline Media does not provide medical advice, diagnosis, or treatment. They’re also low in sugar, a source of fiber, and contain almost the same amount of protein as an equivalent quantity of cooked meat (5, 6, 7). Nutrition, Benefits, and Downsides Rich in nutrients. Cashew Nuts Magnesium in cashew nuts is essential for regulating the metabolism of fat and carbohydrates, which may further help you lose weight. Antioxidants are beneficial plant compounds that keep your body healthy by neutralizing damage-causing molecules known as free radicals. This article reviews the nutrition, benefits, and downsides of cashews to determine whether they’re good for you. 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