Failing to get enough zinc compromises your immune system functioning, since this mineral is important for the development of immune system cells, production of antioxidant enzymes and activity of immune system regulators (Ho, 2013).Įach 1-ounce serving of cashews provides 1.6 mg of zinc, helping you advance toward your recommended daily target of 11 mg for men and 8 mg for women. In addition to containing high amounts of copper, cashews are a great source of zinc (WH Foods, 2014). Thus, eating cashews is an excellent snack choice for people following a low-calorie or high-protein diet.ĮATING CASHEWS COULD BOOST YOUR IMMUNE SYSTEM This makes them less calorie dense than other nuts such as macadamia nuts, which contain 200 calories but only 2 grams of protein per ounce. Plus, eating protein prevents you from getting hungry between meals, which can help you stick to a healthy eating plan.Īlthough many nuts are good sources of protein, cashews stand apart from the pack because of their particularly well-balanced nutritional profile.Įach ounce of cashews (about 16 to 18 nuts) contains 160 calories, 5 grams of protein, and 13 grams of fat (most of it heart-healthy monounsaturated fats) (MacMillan, 2015). Protein is one of three macronutrients your body uses for energy, and it is particularly important for rebuilding muscle tissue and creating new cellular compounds. Like all nuts, cashews provide an excellent source of protein.

Sweeten the cashew cream with 2 tablespoons of sugar and enjoy it atop a bowl of fresh strawberries.Īlternatively, swap unsweetened cashew cream in your favorite alfredo recipe to cut calories and fat without sacrificing rich flavor. You’ll be astonished as to how rich and creamy the result is, and it’s nearly indistinguishable from dairy cream, but with a fraction of the fat and calories.Ĭashew cream can be added to a variety of sweet or savory dishes as a healthy vegan substitute for heavy whipping cream. To witness this almost magical transformation for yourself, soak a cup of raw cashews in ½ cup water overnight then, blend the mixture in a food processor until completely smooth,adding additional chilled water to reach the desired consistency. The rich fat content of cashews (mostly heart-healthy fats!) makes them a perfect substitute for heavy cream. In fact, eating a quarter-cup of cashews every day gives you 98 percent of your recommended daily intake of copper, which may decrease your risk of chronic disease (WH Foods, 2014).ĭid you think that going vegan means you have to give up all your favorite creamy foods and desserts? Think again. The presence of copper is required for a variety of physiological reactions in the body (Prohaska, 2014), including reactions needed for energy production, the metabolism of iron, and neurotransmission.įailure to get enough copper has been associated with poor immune system functioning higher risk of cardiovascular disease increased risk of neurodegenerative diseases, such as Alzheimer’s or Parkinson’s and impaired bone health.Ĭashews are an excellent vegetarian source of copper, providing more of the mineral than most other non-meat sources. These are essential fatty acids that have been associated with lower levels of unhealthy LDL cholesterol and higher levels of healthy HDL cholesterol.Īs a result, consumption of the monounsaturated fats in cashews is associated with decreased risk of cardiovascular disease (Kris-Etherton, 1999).Ĭashews Provide Nearly 100 Percent of Your Recommended Daily Copper Intake Copper is a trace mineral that we get in very small amounts, mostly from animal sources such as crab, mussels, liver and oysters. Cashews contain heart-healthy monounsaturated fats, including oleic and palmitoleic acids (Nutrition and You, 2012). Not all fats are bad for you, and some types of fat can actually help your heart health. With each serving of cashews, you harness incredible health benefits that set them apart from other nuts.ĬASHEWS ARE RICH IN HEART-HEALTHY FATTY ACIDS This means you can use them as a snack or as an addition to salads, smoothies, stir-fries and other meals. However, it is possible to purchase raw cashews, roasted cashews, or cashews that have been seasoned with various flavorings.

Manufacturers always sell cashews in their shelled state, as part of the shell contains a resin that is not safe for consumption.

More recently, cashews have become popular throughout the world for their delicate flavor and extraordinary health benefits. The topic of this article first appeared on BENEFITS OF CASHEW NUTS TO BOTH MAN AND WOMANĬashew nuts are native to Brazil, where they have long been viewed as a delicacy.

Cashew nuts benefits for male….Cashew nuts benefits for female…HEALTH BENEFITS OF CASHEW NUTS.

Cashew benefits for women