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The Cashew
Cashews are creamy, kidney-shaped seeds, that have a rich history from Brazil’s tropics to kitchens around the world. Their buttery flavor shines in stir-fries, nut butters, or as a simple snack. They stand out for their unique nutrient profile and versatility. What makes these tropical seeds so good for you? Dr. Aaron Workman, a patient favorite at one of the highest rated car accident medical care programs in Kentucky, discusses five health benefits of cashews and how to add them to your diet for a wellness boost.
- Heart-Healthy Fats
Cashews are rich in monounsaturated and polyunsaturated fats, which support your heart health. These fats help lower bad cholesterol (LDL) and raise good cholesterol (HDL), reducing the risk of heart disease. A 2017 study from the American Journal of Clinical Nutrition found that adding cashews to your regular diet can help lower cholesterol levels.
- Blood Sugar Control
Cashews are low in carbs and high in fiber and protein, making them a smart choice for blood sugar management. Research from 2019, National Institute of Health, showed that people with type 2 diabetes who ate cashews regularly, as part of their diet, had better insulin levels. The magnesium content helps regulate blood sugar, preventing spikes, and adding cashews can help individuals maintain steady energy, especially when trying to manage diabetes.
- Bone and Muscle Support
Packed with magnesium, calcium, and protein, cashews strengthen bones and muscles. Magnesium aids calcium absorption, while protein supports muscle repair. A one ounce serving provides about 5 grams of protein and can help fuel your most active days. Consuming just an ounce can help avoid extra calories from other snacks, while adding proper nutrition to support strong bones and muscle growth, making them great for your body.
- Antioxidant Power
Cashews, like most other tree nuts, contain antioxidants including polyphenols, carotenoids, vitamin E and K. These compounds reduce inflammation, protecting cells from damage. This type of oxidative stress is linked to chronic conditions like heart disease or cancer.
- Mood and Brain Boost
Cashews offer magnesium and tryptophan, nutrients that support brain health and mood. Magnesium improves focus and memory, while tryptophan helps produce serotonin, easing stress. A 2020 study in the Journal of Age and Aging, concluded that a higher intake of nuts in midlife was related to less risk of cognitive impairment in later life.
Adding the cashew into your diet is a great way to support continued health as you age. Their healthy fats and protein aides heart functioning and energy levels, while fiber and antioxidants support digestion and cell protection. Consuming an ounce can help avoid extra calories while adding a nutritional punch into your day. They work great on salads, sauces, and many other main dishes. Stick to a small handful daily and store them in an airtight container to keep them fresh. You can opt for unsalted, dry-roasted cashews to skip added oils or salt. If you have a nut allergy a cashew may not be for you. These are just another great option for boosting overall wellness.
— This article is written by Aaron Workman, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Kentucky.
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