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Cashews are not only suitable as a snack between meals, they also provide valuable minerals. How seeds affect health.
Frankfurt – Whether in trail mix or muesli, cashews are a healthy alternative to chips and chocolate between meals. For people who avoid dairy products, they offer an ideal plant-based replacement product. Thanks to the B vitamins, magnesium, potassium, iron and phosphorus they contain, they are considered especially nutritious.
But what makes cashews so healthy? With 572 calories per 100 grams, they are not exactly considered slimming. High pharmacy magazine At 20 percent, grains are true protein providers. The fat content of 42 percent is lower compared to other nuts. By the way, contrary to popular belief, cashews are not nuts, but, like almonds, a stone fruit.
| calories | 572 |
| Fat | 42 grams |
| protein | 18 grams |
| carbohydrates | 30 grams |
| Source: German Nutrition Society |
Cashews: regular consumption protects the heart and brain
According to researchers from the German Nutrition Society (DGE), regular consumption of nuts protects the heart. They suspected that the polyphenols, fiber and unsaturated fatty acids also contained in cashews reduce the risk of developing coronary heart disease. Since nuts, cashews and almonds are foods with a high energy density, the DGE recommends no more than a handful per day, that is, about 25 grams.
The results of a study from Loma Linda University Health in the United States suggested that “regular consumption of nuts strengthens brain wave frequencies.” For the study, test subjects were asked to consume peanuts, walnuts, pistachios, and walnuts, in addition to almonds and cashews. “This study provides important beneficial results by showing that nuts are as good for the brain as they are for the rest of the body,” explained the study’s lead author, Lee Berk.
Cashews: These are the effects of consuming them on health
Although cashews have a high energy density, moderate consumption (30 grams per day) has no effect on body weight. At least that was the result of an Indian study conducted by the Madras Diabetes Research Foundation. With moderate consumption, LDL cholesterol, also known as “bad” cholesterol, does not increase compared to the control group. The level of “good” cholesterol, HDL, increased when test subjects ate cashews every day over a 12-week period. LDL cholesterol can also be reduced specifically with other foods.
Based on the results, “it was suggested that walnuts should be included in a healthy diet to prevent obesity-related chronic diseases, including cardiovascular diseases,” the study authors wrote. This is because, among other things, cashews are rich in fiber and increase the feeling of satiety. However, more research is needed, the researchers noted.
Cashews to prevent high blood pressure and strokes
The German Nutrition Society recommends that consumers include foods high in potassium in their diet to prevent high blood pressure and stroke. This can be achieved primarily by consuming unprocessed foods, including cashews. According to the DGE, these contain around 550 milligrams of potassium per 100 grams (kas).
Protein shakes, protein bars, protein mueslis: guides often promote a diet rich in protein, especially among athletes. But researchers also warn against too much protein.