Cashew nuts are rich in nutrients. They belong to the family of Anacardiaceae, which includes mangoes and pistachios. The cashew tree is native to Brazil, where its fruit is considered a delicacy. In the 16th century, the Portuguese introduced them to India and some African countries, where they are now also grown. What we call the cashew nut is actually the seed of this fruit.  More recently, cashews have become popular throughout the world for their delicate flavor and extraordinary health benefits. Manufacturers always sell cashews in their shelled state, as part of the shell contains a resin that is not safe for consumption. However, it is possible to purchase raw cashews, roasted cashews, or cashews that have been seasoned with various flavorings. You can use them as a snack or as an addition to salads, smoothies, stir-fries, and other meals. With each serving of cashews, you harness incredible health benefits that set them apart from other nuts.

Here are some health benefits of cashews.

Cashew nuts and Cancer Prevention

Cashews are ripe with proanthocyanidins, a class of flavanols that actually starve tumors and stop cancer cells from dividing. Studies have shown that proanthocyanidins help protect the body from sun damage, improve vision, improve flexibility in joints, arteries, and body tissues such as the heart, and improve blood circulation by strengthening capillaries, arteries, and veins. More studies have also shown that cashews can reduce your colon cancer risk. Their high copper content also endows the seed with the power to eliminate free radicals, and they are also good sources of phytochemicals and antioxidants that protect us from heart disease and cancer.

Cashew nuts consumption and Heart Health

Cashew nuts have a lower fat content than most other nuts, and most of it is in the form of oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health by helping to reduce triglyceride levels, high levels of which are associated with an increased risk for heart disease. Cashews are wonderfully cholesterol-free, and their high antioxidant content reduces the risk of cardiovascular and coronary heart diseases. The magnesium in cashews helps lower blood pressure and helps prevent heart attacks.

Cashew nuts consumption: Hair and Skin Health

Cashews are rich in the mineral copper. An essential component of many enzymes, copper plays its part in a broad array of processes. One copper-containing enzyme, tyrosinase, converts tyrosine to melanin, which is the pigment that gives hair and skin its color. Cashews Provide Nearly 100 Percent of Your Recommended Daily Copper Intake Copper is a trace mineral that we get in very small amounts, mostly from animal sources such as crab, mussels, liver, and oysters. The presence of copper is required for a variety of physiological reactions in the body, including reactions needed for energy production, the metabolism of iron, and neurotransmission. Failure to get enough copper has been associated with poor immune system functioning; higher risk of cardiovascular disease; increased risk of neurodegenerative diseases, such as Alzheimer’s or Parkinson’s; and impaired bone health.

Cashew nuts consumption and Bone Health

Cashews are particularly rich in magnesium. It’s a well-known fact that calcium is necessary for strong bones, but magnesium is as well. Most of the magnesium in the human body is in our bones. Some of it helps lend bones their physical structure, and the remainder is located on the surface of the bone, where it is stored for the body to use as it needs. Copper found in cashews is vital for the function of enzymes involved in combining collagen and elastin, providing substance and flexibility in bones and joints.

Cashew nuts consumption is good for the Nerves.

By preventing calcium from rushing into nerve cells and activating them, magnesium keeps our nerves relaxed, thereby our blood vessels and muscles. Too little magnesium means too much calcium can gain entrance to the nerve cell, causing it to send too many messages and leading to too much contraction.

Insufficient magnesium leads to higher blood pressure, muscle tension, migraine headaches, soreness, and fatigue. Not surprisingly, studies have demonstrated that magnesium helps diminish the frequency of migraine attacks, lowers blood pressure, and helps prevent heart attacks.

Cashew nuts consumption and weight Loss

People who eat nuts twice a week are much less likely to gain weight than those who rarely eat nuts. Cashew nuts are indeed relatively high in fat, but it is considered “good fat.” This is attributable to the nut’s ideal fat ratio, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which is recommended by scientists for tip-top health. Cashew nuts contain less fat than most other popular nuts, including peanuts, pecans, almonds, and walnuts. They are dense in energy and high in dietary fiber, making them a valuable snack for managing weight gain.

Cashews Are Protein Rich

Like all nuts, cashews provide an excellent source of protein. Protein is one of three macronutrients your body uses for energy, and it is crucial for rebuilding muscle tissue and creating new cellular compounds. Plus, eating protein prevents you from getting hungry between meals, which can help you stick to a healthy eating plan.

Although many nuts are good sources of protein, cashews stand apart from the pack because of their particularly well-balanced nutritional profile. Each ounce of cashews (about 16 to 18 nuts) contains 160 calories, 5 grams of protein, and 13 grams of fat (most of it heart-healthy monounsaturated fats) (MacMillan, 2015). This makes them less calorie-dense than other nuts, such as macadamia nuts, which contain 200 calories but only 2 grams of protein per ounce. Thus, eating cashews is an excellent snack choice for people following a low-calorie or high-protein diet.

Eating Cashews Could Boost Your Immune System

In addition to containing high amounts of copper, cashews are a great source of zinc (WH Foods, 2014). Failing to get enough zinc compromises your immune system functioning since this mineral is important for the development of immune system cells, production of antioxidant enzymes, and activity of immune system regulators (Ho, 2013). Each 1-ounce serving of cashews provides 1.6 mg of zinc, helping you advance toward your recommended daily target of 11 mg for men and 8 mg for women. In numerous studies, boosting zinc intake has been associated with a healthier immune response, meaning that cashews could help you fight off your next cold (Ho, 2013).

Cashews Are an Excellent Source of Antioxidants

antioxidants, the compounds that counteract oxidative damage in the cell. Antioxidants sweep through the cell, neutralizing free radicals that can cause cellular damage. Some of the most potent antioxidants include vitamins E and K. Cashews contain both of the vitamins, helping your body fight off oxidative damage.

Cashews Contain No Cholesterol

Cholesterol is a waxy compound that accumulates in the blood, leading to plaque that can restrict cardiovascular functioning. Avoiding cholesterol in your diet can be a healthy choice that promotes optimal blood circulation. Cashews contain no cholesterol, making them an extraordinarily heart-healthy choice.

Eating Cashews Lowers Your Risk of Gallstones

Gallstones are made up of hardened cholesterol or a compound called bilirubin, and they can be extremely painful. In a study of more than 80,000 women, eating nuts such as cashews was associated with a 25 percent lower risk of developing gallstones (Ros, 2010). Thus, enjoying cashews every day could lower your risk of developing gallstones.

Cashew allergy.

Despite several health benefits, they can be dangerous for those who are allergic to tree nuts. It is informative to know that along with the changing national standards in food manufacturing, handling, and processing practices, such allergies also vary for different regions or countries.

Allergic reactions caused by tree nuts such as cashews, walnuts, and pistachios can be mild or severe. It is advisable to consult a doctor if one develops any allergies after consuming cashews.

Conclusion.

Contrary to expectations, epidemiologic studies and clinical trials suggest that regular nut consumption is unlikely to contribute to obesity and may even help in weight loss. Safety concerns are limited to the infrequent occurrence of nut allergies in children. In conclusion, nuts are nutrient-rich foods with wide-ranging cardiovascular and metabolic benefits, which can be readily incorporated into healthy diets.