Cashews are popular fruits that comes with numerous health benefits, both the fruit and the nut are good and safe for human consumption. There are several reasons why you should increase the intake of cashew or cashew nuts. In this informative article explain some of the health benefits of cashew and cashew nuts.
Health Benefits of Cashews: Why Should Eat Cashew
1. Improve Heart Health
Several research has shown that cashew nuts and cashews lower risk of diseases, like stroke and heart disease, there are many research that are focused on the effect of cashew and it’s heart health benefits.
One research shows people with type 2 diabetes who consumed at least 10% of their daily calories from cashews had lower LDL (bad) cholesterol to HDL (good) cholesterol ratios than those who didn’t ate cashews.
The low rate of LDL to HDL ratio is viewed as good heart health, another studies that is linked to cashew nut consumption shows the higher HDL cholesterol levels and lower blood pressure, lowering total and LDL cholesterol levels.
Another study shows that regular intake of cashews can lower blood pressure and triglyceride levels, but has no effect on LDL, HDL or cholesterol levels.
2. Lose Weight
If you want to lose weight, then you need to increase the intake of cashews fruit or cashews nuts. Nuts are rich source of calories and fat, but those who want to lose weight have naturally are advised to reduce the consumption of nuts in their diet. But, research shows that nut-rich diets to good and healthy for weight losing, overall lower body weights and wellness even more than nut-free diets.
Both cashews and cashews nut help the body to with little calories than once thought.
According to the FoodData Central database of the United States Department of Agriculture (USDA), cashews provide about 157 calories per 1-ounce (28-gram) serving.
Another research shows that the human body can only digest 84% of these calories because the portion of the fat contain remaining
trapped in cashew’s fibrous wall than being absorbed during digestion. Roasting or grinding cashews nuts can increase your body’s ability to be able to digest them, and also increase the number of calories digest.
3. Improve Bone Health
Cashews are one of the natural food that consist high copper. One ounce of cashews contains about 622 micrograms of copper. Which is good adults especially those who are above 19 years of age and more, it is recommended to consume each copper everyday which is about 900 micrograms.
This copper is associated with lower bone mineral density and increased risk of osteoporosis, but research shows research the effects of marginal copper deficiency and it is potential benefits of copper supplementation that helps to prevent and manage osteoporosis.
Aside from that, copper also plays major role in the maintenance of collagen and elastin, structural components of your body. Insufficient copper won’t let your body replace the damaged connective tissue or collagen that makes up the scaffolding for bone.
Insufficient copper causes numerous problems like joint dysfunction because the body tissues will begin to break down.
4. Rich In Nutrient
According to the Unoted States Department of Agriculture (USDA) National Nutrient Database, 1 ounce of raw cashews (28.35 grams) contains
- Calories: 157
- Protein: 5 grams
- Fat: 12 grams
- Carbs: 9 grams
- Fiber: 1 gram
- Copper: 67% of the Daily Value (DV)
- Magnesium: 20% of the DV
- Manganese: 20% of the DV
- Zinc: 15% of the DV
- Phosphorus: 13% of the DV
- Iron: 11% of the DV
- Selenium: 10% of the DV
- Thiamine: 10% of the DV
- Vitamin K: 8% of the DV
- Vitamin B6: 7% of the DV.
5. Reduce the Effect Of Type 2 Diabetes
Anyone with type 2 diabetes should increase the consumption of both cashews and cashews nuts because it has benefit diet, cashews are great source of fiber and other nutrients that helps prevent blood sugar spikes and that offer protection against type 2 diabetes.
Research shows the effects of cashews on blood sugar levels are limited, but another study on people with type 2 diabetes that ate 10% of their daily calories from cashews had lower insulin levels which is a good marker of blood sugar control than those who ate no cashews at all.
Aside from that, cashews contain just 8 grams of net carbs per portion, of which is just 2 grams that come from sugars.
Now you know the reasons why you should start eating cashews or cashews nuts, you can also increase the consumption if you are already eating this nutritus fruit and nut.
Although, cashews fruits are not common the supermarket or other store, but cashews nuts are available and you can get it from any supermarket or store near you. Both cashews fruits and cashews nuts are healthy and have numerous health benefits.
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