Lowering Harmful LDL Cholesterol With Regular Diet Of Cashew Nut

Delicately sweet yet crunchy and delicious cashew nut is packed with energy, antioxidants, minerals and vitamins that are essential for robust health. Cashew, or “caju” in Portuguese, is one of the popular ingredients in sweet as well as savory dishes worldwide. Botanically, cashew is an average sized tropical evergreen tree belonging to the Anacardiaceae family, in the genus: Anacardium. Scientific name: Anacardium occidentale.

The cashew tree is native to Brazil’s Amazon rain forest. It spread all over the planet by Portuguese explorers and today, it is cultivated at commercial scale in Brazil, Vietnam, India and in many African countries. Cashew tree bears numerous, edible, pear shaped false fruits or “accessory fruits'” called "cashew apples." Cashew nut which actually is a “true-fruit”, firmly attaching to bottom end of cashew-apple, appearing like a clapper in the bell. Botanically, this tiny, bean shaped, grey “true fruit” is a drupe, featuring hard outer shell enclosing a single edible kernel known commercially as “cashew nut.” 

Cashews are high in calories. 100g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers. They are rich in “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.  

Cashew nuts are abundant sources of essential minerals. Minerals, especially manganese, potassium, copper, iron, magnesium, zinc, and selenium are concentrated in these nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and may help prevent deficiency diseases. Selenium is an important micronutrient, which functions as a co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidants in the body.  

Cashews are also good in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). 100 g nuts provide 0.147 mg or 32% of daily-recommended levels of pyridoxine. Pyridoxine reduces the risk of homocystinuria, and sideroblastic anemia. Niacin helps prevent "pellagra" or dermatitis. Additionally, these vitamins are essential for metabolism of protein, fat, and carbohydrates at the cellular level. 

Cashews can be enjoyed as a snack as they are. They can also be eaten salted or sweetened. Cashews are nutty yet pleasantly sweet in taste. They can be relished as a garnish in various kinds of sweets and desserts. Cashews, along with almonds and other dry fruits, are being used in savory rice dishes hyderbadi-biriyani, rice-pulao etc, and in curry (kaaju-shahi-paneer) preparations in Indian, Persian, Pakistani, and Middle-Eastern regions. 

Split or crushed cashew along with almonds, pistachio is often sprinkled over desserts, particularly sundaes, and other confectionary to enhance flavor. The nuts are widely employed in the confectionery, as an addition to biscuits, sweets and cakes. "Cashew apples" are among popular fruits; eaten on their own in many regions around the world. They are also being used to prepare healthy drinks. 

Even though cashew nuts are considered as fats, it contains good cholesterol. So contrary to popular belief, those who eat cashews at least twice a week gain less weight when compared to those who eat less. Selenium, copper, magnesium etc. act as co-factors for many enzymes. Cashew nuts help in growth and development of nucleic acid synthesis and digestion. Cashew nuts are rich in vitamins like riboflavin, pantothenic acid, thiamin, niacin etc.  

Copper is the mineral which helps your hair get that color. So if you take cashews which are full of copper content, you can get that black hair that you always wished for. Like calcium, magnesium is also important for bone health which is the main content in cashew nuts. Magnesium is stored on the bones surface which prevents calcium from entering the nerve cells and thus keeps the blood vessels and muscles relaxed. Insufficient amount of magnesium can lead calcium to enter the blood vessels leading them to contract. It also leads to high blood pressure, migraine headache etc. 

Cashew nuts help our body to utilize iron properly and eliminate free radicals which cause health problems. Cashew nuts have the ability to filter Sun’s UV rays and protect us from macular degeneration. Now that you know the health benefits of Cashew nuts, ensure that you eat a few once every week I am sure you already love them.

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