Health benefits of cashews
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Nutritional Profile and Bioactive Compounds in Cashews
Cashews are rich in healthy fats, particularly monounsaturated and polyunsaturated fatty acids, as well as important nutrients like magnesium, arginine, tocopherols (vitamin E), and phenolic compounds. The edible kernel contains fatty acids, while the skin and testa are high in polyphenols and antioxidants. These bioactive compounds contribute to cashew’s health-promoting properties, including antioxidant, anti-inflammatory, and anti-microbial effects 125.
Cardiovascular Health Benefits of Cashew Consumption
Several studies show that cashew consumption can positively impact cardiovascular health. Regular intake of cashews has been linked to reductions in total cholesterol, LDL cholesterol, and non-HDL cholesterol, which are important markers for heart disease risk . Meta-analyses also indicate that cashew consumption can lower triglyceride levels and reduce both systolic and diastolic blood pressure, although effects on HDL cholesterol and total cholesterol may not always be significant . These benefits are attributed to the healthy fats and phytosterols present in cashews 3510.
Antioxidant and Anti-Inflammatory Effects
Cashews are a potent source of antioxidants, including phenolic acids, flavonoids, carotenoids, and vitamins C and E. These compounds help reduce oxidative stress and inflammation in the body. Studies in both humans and animal models have shown that cashew consumption increases antioxidant enzyme activity, decreases markers of oxidative damage, and reduces inflammatory cytokines 678. This suggests cashews may help protect against chronic diseases linked to oxidative stress and inflammation 1278.
Metabolic and Weight Management Benefits
Cashew nuts have demonstrated benefits for metabolic health. In clinical trials, cashew consumption has been associated with reduced waist circumference and improved antioxidant defenses in adolescents with obesity, indicating a potential role in lowering cardiometabolic risk . Cashew pseudofruit and nuts also show promise in controlling glucose levels, improving insulin sensitivity, and supporting weight management .
Additional Health Benefits and Considerations
Cashews have been reported to possess anti-bacterial, anti-diabetic, anti-fungal, anti-tumor, and wound-healing properties, making them a valuable functional food for various health conditions 12. The high content of phytosterols and phenolic compounds, especially in skin-on cashews, may offer additional health advantages . However, it is important to note that unroasted cashews can contain allergens, and further research is needed to minimize their sensitivity for some individuals .
Conclusion
Cashews are a nutrient-dense food with a wide range of health benefits. They support heart health, reduce oxidative stress and inflammation, aid in metabolic regulation, and may help manage weight. Their rich content of healthy fats, antioxidants, and bioactive compounds makes them a valuable addition to a balanced diet. While more research is needed to fully understand all their effects, current evidence strongly supports the inclusion of cashews as part of a healthy lifestyle 12356789+1 MORE.
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