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Cashews (cashews) have many nutritional and he alth benefits. Scientifically proven to prevent the development of type 2 diabetes mellitus with these delicate, sweet-tasting nuts. In addition, a handful of cashews a day will help you get rid of extra pounds. Check what other effects of cashews have.

Cashewsare the fruit of the western cashew (also known as the western cashew -Anacardium occidentale L. ) - a species of tree from the cashew family that is a close relative of mango (mango also belongs to the cashew family). Cashews come from tropical South America (mainly Brazil). These kidney-shaped nuts (hence their name) are also grown in India, Vietnam and Central Africa. The Brazilian variety is larger in size and has a sweet taste, while the Indian variety is smaller, crunchy, but less sweet.

Cashews can protect against the development of type 2 diabetes

We are convinced by scientists from the University of Montreal (Canada) and the University of Yaoundé (Cameroon), the results of which were published in the journal "Molecular Nutrition & Food Research". Their research shows that cashew nut extract stimulates the process of glucose absorption by muscle cells, and thus - the sensitivity of tissues to insulin is improved. Scientists also tested extracts from other parts of the plant, but it turned out that they did not give such a good effect.

Cashews can also include diabetics in their diet, as the glycemic index of these dried fruits is low and amounts to 15.

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Nutritional value of cashews (in 100 g)Energy value - 533 kcal Total protein - 18.22 g Fat - 43.85 g Carbohydrates - 30.19 g (including simple sugars 5.91 ) Fiber - 3.3 gVitaminsVitamin C - 0.5 mg Thiamine - 0.423 mg Riboflavin - 0.058 mg Niacin - 1.062 mg Vitamin B6 - 0.417 mg Folic acid - 25 µg Vitamin E - 0.90 mg Vitamin K - 34 , 1 µgMineralsCalcium - 37 mg Iron - 6.68 mg Magnesium - 292 mg Phosphorus - 593 mgPotassium - 660 mgSodium - 12 mg Zinc - 5.78 mg

Fatty acids

saturated - 7.783 g monounsaturated - 23.797 g polyunsaturated - 7.845 g

Data Source: USDA National NutrientDatabase

Cashews to prevent high blood pressure and heart disease

Cashews support the work of the cardiovascular system, incl. thanks to the content of essential unsaturated fatty acids, which prevent the increase in cholesterol and triglycerides, and also care for the condition of blood vessels. In addition, cashews are a treasury of potassium (660 mg / 100 g), which lowers blood pressure and makes the heart beat regularly. They also contain magnesium (292 mg / 100 g), which dilates the arteries and protects against heart attacks. In addition, cashews contain vitamin K (34.1 µg / 100 g), which is involved in maintaining the proper concentration of coagulation factors.

It is worth knowing that cashews (like other nuts) are recommended in the DASH diet, i.e. a diet that prevents hypertension.

Cashews for nerves

Cashews support the functioning of the nervous system as they are a source of B vitamins, especially niacin (1.062 mg / 100 g), which soothe the nerves, give energy, and improve concentration and memory. Cashews also owe their calming properties to the content of potassium and magnesium.

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Important

Watch out for moldy cashews

Watch out for cashews, which have a moldy, musty flavor. These nuts can contain molds called aflatoxins, which can cause serious digestive ailments.

It is better to buy cashews in packs, not those sold in bulk, by weight. Those in packages are protected against air, light and moisture, which slows down the harmful oxidation process.

Cashews and slimming. How much calories do cashews have?

Cashews are one of the less caloric nuts - 100 g provides 553 kcal. It's still a lot, but they can still be part of a slimming diet. Scientists, whose results were published in the American Journal of Clinical Nutrition, argue that a handful of nuts a day (including cashews) is enough to minimize the feeling of hunger and the layer of fat around the belly. Nuts increase the level of serotonin in the body, which both reduces the appetite and significantly improves the mood. In addition, cashews contain unsaturated fatty acids that promote weight loss.

It is worth knowing that cashews are included in the diet of Dr. Ornish. It is a high-carbohydrate, plant-based diet that allows you to lose 5 kg in a month. Cashews are in the second group of productsfoods (according to Dr. Ornish's division) that can be eaten during the diet - he althy plant products, but containing more fats.

Cashews for he althy hair and nails

Cashew nuts contain selenium and zinc, which keep your hair and nails beautiful. Due to the content of the latter element, cashews are recommended for people who struggle with weak and oily hair. Zinc absorbs sebum and prevents hair loss.

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Cashews - use in the kitchen

Cashews can be eaten roasted, s alted and coated with chocolate. However, they taste best when raw, because they are he althier and have an original, delicate, slightly sweet taste. This is why they are considered to be one of the tastiest nuts in the world.

Cashews, due to their sweet taste, are an excellent base for desserts. They can also be an addition to salads. In Indian cuisine, they are added whole to various types of curries.

Cashew butter can also be made into peanut butter - it is much he althier than peanut butter because it has a better ratio of omega-3 to omega-6 and is characterized by a high content of iron, magnesium and zinc.

The kitchen uses not only Western cashew nuts, but also cashew apple, which is used to make wine, juices, jams and marmalades. It is worth knowing that its flesh contains large amounts of vitamin C and B2.

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