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1. Cashews Support Heart Health
Cashews are rich in healthy monounsaturated and polyunsaturated fats, which can help lower “bad” LDL cholesterol and reduce the risk of heart disease. They also contain magnesium and copper, both of which are essential for maintaining healthy blood vessels and heart function.
Tip: Eating a small handful of unsalted cashews a few times a week can support heart health without adding too many calories.
2. They Boost Bone Strength
3. Cashews May Help With Weight Management
Despite being calorie-dense, cashews can actually aid in weight management. Their combination of protein, fiber, and healthy fats helps promote satiety, meaning you feel full longer and are less likely to snack on unhealthy foods.
Tip: Stick to a serving size of about 1 ounce (roughly 18 cashews) to reap benefits without overdoing calories.
4. They Support Brain Health
Cashews contain brain-friendly nutrients, including copper, iron, and zinc. Copper supports nerve function, while iron helps maintain healthy blood flow to the brain, and zinc contributes to cognitive performance and memory.
5. Cashews Help Stabilize Blood Sugar
Cashews have a low glycemic index and contain magnesium, which can help regulate blood sugar levels. For people with type 2 diabetes or those at risk, adding cashews in moderation may help prevent spikes and dips in glucose.
Potential Side Effects and Cautions
While cashews are healthy, doctors caution against:
- Overeating: Too many cashews can lead to excess calories and weight gain.
- Salted varieties: Excess sodium can counteract heart benefits.
- Allergies: Cashew allergies can cause severe reactions in some people.
Pro tip: Opt for raw or dry-roasted, unsalted cashews for maximum health benefits.
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