The health benefits and harms of cashews — 10 proven facts

Cashew or Indian nut is the fruit of the tree of the same name, spread all over the globe. The plant is used in industry, folk and evidence-based medicine, and cooking.

Cashew nuts are rich in vitamins, minerals and antioxidants, which determine its beneficial properties for health.

How it is useful – 10 facts

Below are 10 basic facts about the benefits of cashews (based on the evidence base).

1. They contain a lot of nutrients

Cashews have a high calorie content (about 600 calories per 100 grams) and contains the following biologically active substances:

Nuts also contain a lot of antioxidants that fight free radicals and inhibit chronic inflammation in the body, which can significantly reduce the risk of developing various diseases and cancer.

2. Reduce blood pressure

Foreign studies show the ability of cashews to reduce systolic and diastolic blood pressure.

The effect is realized due to the presence of magnesium, potassium in the composition, of dietary fiber , as well as antioxidant substances.

Nut can be used to prevent early development and to improve the course of hypertension, as well as to reduce the risk of acute cerebrovascular accident due to crises.

3. They reduce the level of cholesterol in the blood

Monounsaturated and polyunsaturated fatty acids, which are abundant in cashews, are extremely beneficial for health. Proven that they reduce the concentration of total cholesterol, as well as its atherogenic fractions (LDL, TAG) in the blood.

This property allows you to prevent the formation of atherosclerotic plaques on the walls of arteries and ensure the prevention of diseases such as coronary heart disease and myocardial infarction, chronic cerebral ischemia, stroke, etc.

For example, American experts identified that eating these nuts more than 4 times a week reduces the risk of coronary heart disease by 37%.

Cashews are recommended for people suffering from cardiovascular diseases, as well as those with an increased predisposition to them. This is especially true for the elderly.

4. Help to lose weight

Cashews, despite their high calorie content and abundance of carbohydrates and fats in the composition, are a valuable dietary product and contribute to weight loss.

According to information researchers from the USA, the consumption of these nuts is associated with higher energy consumption by the body. The fact is that monounsaturated fatty acids activate the breakdown of adipose tissue cells in order to meet their own energy needs.

Also proven that adding small amounts of cashews to familiar dishes leads to a decrease in body weight.

A separate role is assigned fiber and proteins in the composition of nuts, which, after entering the stomach, cause mechanical stretching of its walls and, through reflex and neurohumoral mechanisms, inhibition of hunger centers in the brain. As a result, a person consumes less food over the next few hours.

Scientists converge in the opinion that eating cashews does not lead to a set of fat mass and allows you to maintain weight at the proper level. The effect is equally pronounced in both men and women.

5. Prevent the formation of gallstones

Cashews contain special substances that block the synthesis of cholesterol in the liver and prevent the formation of gallstones from it in the lumen of the gallbladder.

Also, according to information Harvard Medical School, the systematic use of these nuts is associated with a lower frequency of cholecystectomies (operations to remove the gallbladder).

6. They increase the strength of bones

Experts from Chile underline that cashews are an extremely rich source of copper and magnesium.

Copper is necessary to maintain metabolic processes in the tissues of the musculoskeletal system and increase bone strength . The lack of this mineral in the diet significantly increases the risk of osteoporosis, due to a decrease in bone mineral density.

The second most important mineral is magnesium. He helps assimilate calcium, which is the main building block of bone tissue.

Cashews must be present in the nutrition system of the elderly, as well as women after menopause, when the risk of developing osteoporosis and associated bone fractures is high.

7. Fighting cancer

British scientists installed that cashews contain cashew acid and inositol.

These compounds neutralize free radicals (the action of which on cells leads to their death or malignant degeneration) and inhibit chronic inflammation. As a result, the risk of developing cancer of any organ is reduced.

Antioxidants also have a direct effect on the mucous membranes of the digestive tract, preventing the appearance of colon and rectal cancer.

8. Improve the functioning of the digestive system

Cashews contains fiber (dietary fiber).

Dietary fibers normalize the activity of the muscles of the intestinal walls, ensuring timely and complete emptying. It is fiber that is the main component of nutrition for the prevention of constipation.

Part of the dietary fiber reaches the distal parts of the intestine, where it is actively fermented by friendly microorganisms. As a result, the number of beneficial bacteria increases, the number of pathogenic and opportunistic forms decreases.

Separately, it should be noted that during the interaction of beneficial microflora with dietary fibers, butyrate is released. This substance improves the metabolic processes in colonocytes, preventing their malignant degeneration.

9. Protect the respiratory system

According to the data Brazilian scientists, cashew nut shells contain cashew acids. They have antibacterial and antioxidant activity, stimulate the work of local immune factors and the construction of new vessels.

Studies show that cashew acids inhibit inflammation of the mucous membranes of the respiratory tract and their fibrous transformation.

This property allows the use of cashews in order to prevent complications caused by the prolonged course of bronchial asthma and chronic obstructive pulmonary disease. The nut also reduces the harmful effects of toxic industrial dust particles.

10. Reduce overall mortality

According to the information International studies have shown that cashews reduce the risk of death from the most common causes, including cardiovascular diseases, cancer, and type II diabetes mellitus.

Nuts are recommended to be consumed on a regular basis (1-3 times a week) to increase life expectancy.

Safety and harm

Cashews are a fairly safe type of nuts. However, in isolated cases, they can cause harm to the body. The most common side effects are:

1. Dyspeptic disorders. Excessive intake of proteins, fiber and a number of antioxidants contained in cashews leads to disorganization of the smooth muscles of the intestine, activation of putrefaction and fermentation processes.
2. Allergic reactions. May be caused by sensitization of the body to nut proteins, as well as to cardol (a toxic substance located under the nut shell). Allergy manifestations are always of a pronounced systemic nature and more often occur by the type of angioedema.

Presumably, cashews are safe for the body of a pregnant woman. Current scientific research has also failed to establish the negative effects of nuts on the fetus and child in the early years of life.

Admission recommendations

Cashews are most often consumed raw, dried or heat-treated.

Fried, baked or boiled cashews have significantly fewer nutrients in their composition, but fresh fruits can be dangerous to health.

Drying will destroy potentially toxic ingredients, but will have virtually no effect on the nutrient content.

You can also bake nuts. To do this, clean them and place them in the oven for 10-15 minutes at a temperature of 100-150 degrees.

The maximum daily allowance is 30-40 grams. Exceeding this indicator can adversely affect the functioning of the digestive and endocrine systems.

Cashews are recommended to be eaten in the morning for breakfast and in the afternoon (together with other products). Consumption in the evening, and especially before going to bed, can provoke problems with going to bed due to overload of the gastrointestinal apparatus. Also, you should not eat nuts on an empty stomach.

Cashews can also be combined with many dishes. They are added to porridges and soups, any dishes of beef and chicken meat, desserts (cookies, ice cream).

Use in cooking

Cashews are widely used in folk medicine for the preparation of medicinal products. The effectiveness of some of them has been scientifically confirmed.

Consider the most popular and proven recipes:

1. Jelly. Cashew jelly is usually used to treat inflammatory diseases of joints and ligaments, strengthen the immune system. It will be required: 100 grams of cashews, 300 grams of buckwheat. Pour 2,000 ml of water over the bulk ingredients, put on fire and cook for about 1 hour over low heat. Take the drink 2 times a day (morning and evening) for 200 ml.
2. Powder. Carefully ground nuts in a blender or coffee grinder are used topically (for toothache) and orally (to reduce cholesterol levels in the blood). The maximum daily dose of cashew powder is 30-40 grams.
3. Pasta. Is manufactured in industrial conditions. It is not only a delicious dessert, but also a valuable addition to any dish. It is characterized by a high content of vitamins and antioxidant substances.
4. Oil. To prepare cashew butter, you need to thoroughly wash the nuts, remove the husks and dry in the oven (about 12 hours at a temperature of 60-80 degrees), fry without oil for about 3-5 minutes. Then put the nuts in a blender or food processor. After grinding the cashews into powder, it is necessary to obtain a homogeneous adhesive mass. Let the product stand for 15 minutes, then start grinding again, after 3-5 minutes the oil will be visible. In folk medicine, it is used for the treatment and prevention of cardiovascular and endocrine diseases.

Conclusion

1. Thus, cashews contain a lot of vitamins, minerals, dietary fiber and antioxidants necessary for the well-coordinated and full-fledged work of all organ systems.
2. Nuts reduce cholesterol and blood sugar levels, improve the health of the digestive and respiratory systems, help to lose weight and increase life expectancy in general.
3. Before use, you should carefully study the possible risks, observe the cooking technology and the daily rate.