Delicately sweet yet crunchy and delicious cashew nut is packed with energy, antioxidants, minerals and vitamins that are essential for robust health. Still Somehow from nowhere people avoid them as a part of their diet believing it would increase weight and cholesterol levels also. The problem is how easily we blame a food without even knowing the possible pros and cons. Let take a look on what cashew provide us:
It contains copper, an antioxidant that works at eliminating the free radicals from your body. Free radicals put you at a risk of developing hypercholesterolemia, heart disease and the like.Copper is also an integral part of an enzyme called ‘lysyl oxidase’ which allows for cross-linking of collagen and elastin and keeps your bones, joints and most importantly the blood vessels flexible and healthy.
A rich source of tryptophan, the same essential amino acid that helps you boost your metabolism and fat-burning. Neurologists also use it to reduce anxiety and depression in patients because of its ability to convert to Niacin (Vit B).
Surprisingly, cashews contain zero cholesterol. All but a small amount of the fat in cashews is the good kind – oleic acid – found also in olive oil, full of Oelic acid, mono unsaturated fat (mufa), which helps you lower triglyceride and bad cholesterol.
It contains magnesium which helps diminish the frequency of migraines, improve cognitive ability, and also lowers blood pressure, which can prevent heart attacks.
Magnesium works with copper to provide bone strength, and with melanin and elastin to provide joint flexibility, giving the nerves just the right tension.
Another ingredient in cashews is proanthocyanidins, which contain flavanols that inhibit the ability of cancer cells to divide and multiply, reducing incidences of colon cancer.
They contain a significant amount of vitamin E. Vitamin E is an antioxidant and helps to prevent aging and tissue damage. In addition, it is used to alleviate symptoms of menopause such as hot flashes. It has high level of other mineral called zinc which helps to fight from various infections.
Vitamin K found in it has ability to suppress the tumor cells growth. It also helps in the prevention of cirrhosis and liver cancer as well as best treatment of the cirrhosis and liver cancer.
It is the great source of vitamin C, a powerful antioxidant which slows down the ageing process.
Zinc found in it acts as powerful antibacterial and antifungal agent thus prevent from microbial colonization, food poisoning and gastroenteritis.
Now the question is how much to eat ??Eating how much cashews a day depend on the age, sex and health conditions of the person. It is the dry fruit having lots of health benefits however over limit of it may lead to the severe problems. One can get its all the nutritional benefits by eating it within limit. Always remember that control on anything is the best key for the good health. It can be eaten 5-7 in numbers a day as snacks in between the meal.
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Ratika Vinchurkar is a Clinical and Lifestyle dietitian, currently practicing at RxDx. Experienced in treating nutritionally all kinds of degenerative and lifestyle disorders like Diabetes, Hypertension, Thyroid Disorders, Cardiovascular disorders, renal disorders and other chronic diseases; Her practical approach towards the lifestyle diet modification rather than just prescribing strict regimens endear her to her patients. She holds a master’s degree in Food and Nutrition and favors the theory of “you are what you eat”.