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Cashew 101: (Kaju) Cashew Benefits, Nutrition Facts & Side Effects

Cashew is sourced from the cashew tree and is a pretty popular nut across the globe. Although cashews are known as nuts, they are actually seeds of the cashew tree! They have excellent health benefits, and the nutritional value of cashews is unbeatable! The most exciting thing is that cashews can be added to many dishes in various forms.

In this blog, you will find everything you need to know about cashew- from cashew benefits and nutrition facts. It’s always been a debate if these nuts cause more harm than good and while there are some cashew nuts side effects but the goodness definitely overpowers them. Read on to learn more!

kaju benefits

Benefits of Cashew Nuts

1. Cashews Promote Heart Health

It has been found in several studies that cashews lower the amount of LDL bad cholesterol in the body. A survey of sorts also observed that people who ate nuts are at a lower risk of getting a stroke or a cardiovascular disease. So, if you’re worried about your heart health, you might want to give cashews a try!

2. May Help People with Type 2 Diabetes 

Cashews are packed with fiber, and it is not unknown that cashews may help regulate blood sugar spikes. Cashews are low in sugar and filled with nutrients that can work well against type 2 diabetes. If you’re a diabetic patient, eating 1 ounce of cashew every day may help you maintain your blood sugar levels. 

3. Good for the Eyes

Cashews are filled with omega-3 fatty acids and Vitamin E; these work together to protect the eye cells from damage. Cashews also contain a good amount of lutein and antioxidants that promote eye health and ensure healthy eyesight if consumed regularly. 

cashew benefits

4. Makes Bones Stronger

The copper, vitamin K, and magnesium present in cashews are great for bone health. Kaju benefits the body and helps in maintaining bone health, bone formation and may also help in preventing osteoporosis. 

5. Cashew Nuts Boosts Energy

Cashew can definitely provide energy to the body since it is rich in fiber, protein, and ‘good fats.’ The nut also contains essential minerals like copper, magnesium, and calcium that provide energy to the body and keeps you full for a long time. So, before you head out for a long day, ahead, it’s a good idea to keep a handful of cashews with you!

6. May Reduce Cholesterol

Cashews have heart-healthy fats and properties that are known to reduce bad LDL cholesterol. Cashews don not only cut the bad cholesterol but also promote good HDL cholesterol in the body. One of the studies found out that cashews might even lower blood pressure and maintain cholesterol levels. 

7. Cashew Benefits for Skin & Hair

The nut is loaded with antioxidants and zinc that boosts skin health. Cashew also contains iron, phosphorus and other minerals that work excellent for the skin and make it healthier and more glowing. Eating cashew is not only good for the skin but also for the hair. In fact, applying cashew oil on hair and scalp makes the hair softer and improves the texture as well!

8. Improves Brain Function

Yes! You read that right. Cashews can work towards brain development and also protect the delicate nerves and tissues of the brain. Eating cashew nuts regularly helps you enhance your brain power and boost your memory. Benefits of cashew nuts for brain involve improved cognitive function and overall development of the brain.

9. Ideal for a Low Carb Diet

Cashew is really low in sugar and is a high-fat but low-carb nut. People on a low-carb diet due to health or personal reasons should give cashews a try as it is a perfect addition to their diet. The key is to consume cashews in moderation to gain maximum benefits.

Cashew Nutrition Facts

Cashew Nutrition

It is suggested that people should not consume more than 1 ounce of cashew in a day (1 ounce of cashews is nearly 15 cashews). Let’s have a look at the nutritional value of cashews (per 1 ounce).

Nutrients Nutritional value
Cashew Calories157 calories
Carbs8.5 g
Cashew Protein5.17 g
Fiber0.9 g
Sugar1.7 g
Zinc1.64 mg
Iron1.9 mg
Calcium10 mg

Disadvantages Of Cashew Nuts

1. Chronic Health Problems

As we have heard many times, too much of anything is bad. The same applies here. It has been observed that consuming large amounts of cashew nuts can lead to chronic health problems such as kidney damage. Therefore, it is recommended to eat cashew in moderation, and if you already have a problem, it’s best to avoid raw cashews as they have high amounts of oxalate.

2. Constipation

Cashews can cause constipation for two reasons- either when you overeat cashews or when you have an allergic reaction to them. Eating too many cashews is a common constipation trigger, leading to some gastrointestinal conditions at times. It’s best to consume small amounts of cashews and not gulp it down all at once!

disadvantages of cashew nuts

3. Weight Gain

Cashews are a great snacking option, even for people on a weight-loss diet. The problem arrives when you consume more cashews than required. Weight gain is a common cashew nut side effect. Sometimes people lose track of how many cashew nuts they are eating, which can result in weight gain. It can surely satisfy your cravings but don’t forget to keep a count.

4. Allergies

A lot of people have allergies to cashew nuts. Some people are allergic to many nuts and not just cashews, while some are specifically allergic to cashews. If you experience uneasiness and feel something’s wrong after eating cashews, you’re probably allergic, and you should check that with the help of a medical professional.

Cashews (Kaju) are a great source of nutrition and there are many health benefits of cashews. There’s no doubt that you should include them in your daily diet, but it’s important to be informed so that you consume them in the right amounts. However, cashew allergies are common, and you should take note of that too.

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