[ad_1]
Copy the link
In addition to its sweet taste, which makes it the most popular nut in the United States, cashews have many positive effects on your health, according to science.
Not only are cashews high in healthy fats, protein, and fiber, they also contain a wide range of vitamins and minerals that can benefit your body in a number of ways.
In fact, these kidney shaped nuts can be made into alternatives to milk, cream and butter.
From better blood sugar control to a healthier heart, here are some effects you can expect from eating cashews, says eatthis.
1. Helps to lose weight
Contrary to what many people think nuts help with weight gain because they are a high calorie and fat food, a 2017 study in the Journal of Nutrition found that people who regularly eat nuts are more likely to maintain a healthy weight than others. who don’t.
This may be because nuts are incredibly satiating (thanks to their potent combination of protein, fiber and fat), thus promoting weight loss.
While cashews taste very rich, you might be surprised to learn that they actually contain a little less fat and calories than many other popular nuts, such as almonds, peanuts. and nuts. On average, a serving of cashew contains around 137 calories.
2. Helps lower blood pressure
More than 100 million adults in America – nearly half of the adult population – suffer from high blood pressure. According to a 2019 study, cashew nut consumption is linked to lower blood pressure.
Consuming cashews has also been linked to low levels of triglycerides – a type of fat in the blood that can increase the risk of stroke, heart attack, and heart disease when levels are high.
However, not all cashews are created equal in this regard. Many packaged cashews are salty, and foods that contain excess salt have been linked to high blood pressure.
3. Improves cholesterol levels
There are two types of cholesterol: low density lipoproteins (LDL), which causes a harmful buildup of fat in your arteries, and HDL, which can actually protect your heart by carrying LDL cholesterol away from your arteries and to your liver. .
A 2017 study published in the American Journal of Clinical Nutrition found that incorporating cashews into your diet can lower bad LDL cholesterol. Not only that, but a 2018 study in the Journal of Nutrition found that a diet high in cashews increases levels of “good” HDL cholesterol.
4. It improves overall heart health
Heart disease is the leading cause of death in the United States, more than stroke, respiratory disease, diabetes, and Alzheimer’s disease combined.
A 2007 study published in the British Journal of Nutrition found that the risk of heart disease was 37% lower in those who ate nuts more than four times a week.
But cashews, in particular, may have an advantage here. A 2018 study published in the Journal of Nutrition found that when people with type 2 diabetes ate 30 grams of raw, unsalted cashews per day for 12 weeks, they experienced a reduction in risk factors for cardiovascular disease. .
The possible reason that cashews are linked to a lower risk of cardiovascular disease is because they are a good source of monounsaturated and polyunsaturated fatty acids, which can help lower bad cholesterol levels.
5. Control blood sugar
Adding cashews to your diet can have a huge positive effect on your blood sugar.
In a 2019 study published in the International Journal of Endocrinology and Metabolism, people with type 2 diabetes who consumed 10% of their daily calories from cashews had lower insulin levels than those who did not eat. no cashews.
Maintaining insulin levels helps manage blood sugar. This may be because cashews are high in fiber, which can help prevent high blood sugar by releasing glucose slowly and steadily into the bloodstream.
6. Get a healthy dose of copper
Copper plays an important role in various functions throughout the body, including regulating heart rate and blood pressure, producing red blood cells, developing bones, blood vessels, and connective tissue, and stimulating blood pressure. immune system.
And imagine what? One ounce of cashews contains 70% of the daily value of copper that the body needs.
7. Protects cells from damage
Nuts and seeds are known for their excellent antioxidant content. Antioxidants are compounds that can neutralize free radicals that cause damage in your body, thus protecting your body from disease and reducing inflammation in general.
Cashews, in particular, are a great source of two types of antioxidants: polyphenols and carotenoids.
© Sputnik
Important note regarding medical information
[ad_2]
Source link
