Why You Should Add Cashews to Your Diet Today

Cashew Nuts, also known as “Kaju”, are one such snack that is savoured by everyone for its crunchy and deliciously rich flavour. But did you know these nuts are not only flavoursome but also loaded with nutrients? 

From heart health to improved digestion, the benefits of cashew nuts are countless! With rich flavour, versatility in cooking and an impressive nutritional profile, cashew nuts can be the perfect addition to any meal. Here, we will explore Kaju benefits, its nutritional value, how you can add cashews to your diet and its side effects. 

Why Cashew Nuts Are So Revered

Cashew Nuts offer an array of advantages when included in the daily diet. So, let's find out what are the benefits of cashew nuts.

Rich in Healthy Fats

One of the top benefits of cashew nuts is they are an excellent source of healthy fats, specifically monounsaturated fats. These fats are good for heart health as they reduce the level of bad cholesterol (LDL) while raising the level of good cholesterol (HDL).

Good for Bone Health

Magnesium and phosphorus, vital for bone health, are abundant in cashew nuts. Magnesium helps the absorption of calcium and phosphorus and contributes to bone health.

Boosts Immune Function

Being rich in zinc, the cashew nut is a vital ingredient for the immune system. The benefits of cashew nuts are that they help the body with infections and promote faster healing. Besides, the antioxidants present in Kaju help reduce oxidative stress in the body.  

Healthy Weight Management

Cashews, despite being calorie-dense, help in weight management. The slow digestion leads to a prolonged feeling of fullness, minimising overeating. 

Aids Digestion

Another benefit of cashew nuts is they promote digestion. Being rich in fibre, they help regulate bowel movements, prevent constipation and maintain healthy gut bacteria. The fibre feeds the beneficial bacteria in the gut, aiding in better nutrient absorption.

Improves Vision

The benefits of cashew nuts are ripped by our eyes as well. The anti-oxidants in cashews protect the eyes from harmful light and reduce age-related degeneration. Eating cashews daily can help maintain a healthy vision as you age.

Enhance Brain Function

Cashews are rich in nutrients that can benefit brain health. Kaju benefits include improving cognitive function and protecting against age-related cognitive decline. The magnesium present in cashews has neuroprotective properties that support the functioning of neurotransmitters and regulate the nervous system.  

Nutrition Content

Now that you know the benefits of cashew nuts, let's check out the cashew nutrition per 100 grams.

Common Recipes Prepared With Cashews

Let's check out some simple and easy recipes that will help you reap the benefits of eating cashews.

1. Cashew Butter

• Take a cup of raw cashews and roast it for about 8-10 minutes.
• Once it cools down, place them in a blender or food processor.
• Blend until it becomes creamier; if you like, you can add olive to it.
• Your cashew butter is ready! Refrigerate it in an airtight container. 

2. Roasted Cashew

• Take a non-stick pan and roast 1 cup of cashew on a medium flame for 4-5 minutes.
• Add oil or butter to it along with ‘chaat masala’, cumin powder, black pepper, or chilli powder.
• Keep stirring until they become golden brown and crispy.
• Store it in an airtight container and enjoy! 

3. Cashew Smoothie

• Take 1/4th cup of cashew and soak it for 2 hours or overnight.
• Drain it and place it in a blender along with your preferred milk.
• Add banana, cinnamon and honey (if required).
• Blend it until it's smooth and creamy. 
• Pour into a glass and enjoy.

Are There Any Side Effects? 

Anything consumed in moderation is always beneficial, but too much can harm your system. The same thing goes for Kaju, as they are highly nutritious when consumed in moderation. Excessive cashew consumption can destroy its benefits. Having too many cashews can cause digestive issues, weight gain, joint swelling and kidney stones.

Though cashew allergies are not as common as peanut allergies, they can cause allergies in some individuals. They can cause skin reactions, vomiting, diarrhoea, stomach cramps and respiratory issues.

Conclusion

Cashews are a healthy and delicious snack that has an abundance of nutrition. From boosting immune function to enhancing brain function, adding cashews can contribute to your overall well-being when consumed in moderation. So, add it to your diet and enjoy the benefits of eating cashews.