Cashew Nuts Benefits And Side Effects

When compared to the diets where nuts are not included, people consuming nuts on a regular basis tend to lose weight faster. Although excess consumption of nuts is considered to increase weight,  evidence from epidemiological and controlled clinical studies states that the nut consumption is not associated with heavier body weight.

According to epidemiological evidence published in The Journal of Nutrition, people who consume nuts have a lower BMI rate than those who do not. Nuts like cashews are loaded with omega-3 fatty acids that play a role in boosting the metabolic process leading to the burning of excess fat.

So, nuts are a delightful snack for those looking to shed weight as they are nutritious and filling.  For best results, it is better to consume them raw, without any added flavours.

(Read more: Diet chart for weight loss)

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Regular consumption of cashews and in limited proportions may aid in shielding off blood diseases. Cashews are rich in copper which plays an important part in iron absorption from the food. Copper deficiencies may reduce the iron intake in the blood, leading to anemia. Therefore, our diet should contain the required quantity of copper and cashew nuts act as a good source of this mineral.   

Cashews are a good source of antioxidants like vitamin E and Vitamin K. Antioxidants are the compounds that contradict the oxidative damage in the cells. They sweep through the cells, neutralizing free radicals that cause damage to the blood cells. Antioxidants reduce the fat oxidation in the arteries thereby reducing the risk of atherosclerosis and high blood pressure.

Cashew nuts are not only rich in proteins and calcium but also contain phytochemicals and antioxidants in abundance. A diet high in antioxidants and phytochemicals may reduce exercise-induced oxidative stress in athletes leading to a better health. Protein-rich diet benefits immunity, muscle soreness and overall health of the athletes and a healthy athlete can definitely perform better. Adequate micronutrient intake (notably folate, carotenoids, B6, B12, C, E, zinc, copper, iron, and selenium) by athletes has been suggested to improve the immune function.

(Read more: Antioxidant-rich foods)

In addition to the high amounts of copper content, cashews are also a great source of zinc. Decreased zinc content in the body compromises the immune system functioning as the mineral plays an important role in the development of immune system cells, production of antioxidant enzymes and the activity of immune system regulators. One ounce serving of cashews provides 1.6 mg of zinc helping which is 14.5% of the daily recommended zinc intake for men and about 20% of the daily zinc recommendation for women. Adequate zinc intake has been associated with a healthier immune system which means that cashews can significantly help in fending off your next cold!

(Read more: Immunity boosting food)

The National Center for Biotechnology Information (NCBI) performed certain case studies which point out that nuts are highly beneficial for health. The study kept a check on various ailments such as heart diseases. Studies suggest that cashews can reduce the cholesterol levels in the body. They help decrease LDL (bad cholesterol) and increase the carrying capacity for HDL (good cholesterol) . HDL is responsible for the absorption of cholesterol from the heart and taking it to the liver when it can be broken down. Thus an increase in HDL levels would decrease the blood cholesterol levels while a decreased LDL level would reduce the risk of heart disease. There is also some evidence of the antioxidant and anti-inflammatory properties of cashew nuts. Together these properties would avoid the formation of fat deposits (plaques) in the arteries and help maintain blood pressure. Interestingly, a study suggests that roasting increases the antioxidant capacity of cashew nuts.

According to the Food and Drug Administration stated that a handful of nuts every day as a part of a low-fat diet leads to a reduction of the risk of heart diseases. The FDA recommends four servings of unsalted and unoiled nuts in a week and also apprises against consuming too many since they are dense in calories.

Another similar study which has been published in the New England Journal of Medicine (NEJM) established an association between the consumption of nuts and the decreased number of deaths due to heart diseases, cancer, and respiratory diseases. Studies state that the nutrients in nuts such as unsaturated fatty acids, protein, fibre, vitamins, minerals, and antioxidants may have anti-carcinogenic, anti-inflammatory and heart-protective attributes.

(Read more: Heart disease causes)

The excessive pollution in most modern cities has made our eyes prone to various ailments. Cashews contain a substantial pigment called Zeaxanthin. This pigment is readily and directly absorbed by the retina of the eyes where it forms a protective layer over the retina. This shield protects the eye from harmful UV rays. Research states that proportional quantities of Zeaxanthin can also help to fend off age-related macular degeneration in the elderly apart from maintaining good eye health.

(Read more: Macular degeneration symptoms)

It is said that the cashew oil does wonders for the skin. Cashew nut oil is rich in selenium, zinc, magnesium, iron and phosphorous. The high level of selenium present in cashews are beneficial for the skin health and also help in preventing skin cancer. Cashews are also wonderful sources of phytochemicals, proteins, and antioxidants. All these nutrients nourish the skin and help in reducing the premature signs of ageing leading to a younger and vibrant looking skin.

Research states that the consumption of cashews or the application of cashew oil on the scalp ensures healthier hair. The copper content present in the cashew oil helps in the biosynthesis of a skin and hair pigment called melanin which responsible for maintaining the hair colour.  Additionally, cashews also contain linoleic and oleic acid. Both these fatty acids improve the hair texture and impart a silky and smooth texture to the hair.