This is what regular consumption does to your health

This is what regular consumption does to your health

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Cashew nuts are not only suitable as a snack between meals, they also provide valuable minerals. How seeds affect health.

Frankfurt – Whether in mix or muesli – cashews are a healthy alternative to chips and chocolate between meals. For people who avoid dairy, they offer an ideal plant-based substitute. Thanks to the B vitamins, magnesium, potassium, iron and phosphorus they contain, they are considered particularly nutritious.

But what makes cashews so healthy? With 572 calories per 100 grams, they are not exactly considered weight-loss. High pharmacy magazine At 20%, grains are true protein suppliers. The fat content of 42% is lower compared to other nuts. By the way, contrary to popular belief, cashew is not a nut, but, like almonds, a stone fruit.

Calories 572
Fat 42 grams
protein 18 grams
carbohydrates 30 grams
Source: German Nutrition Society

Cashew nuts: Regular consumption protects the heart and brain

Regular consumption of nuts is said to protect the heart, researchers from the German Nutrition Society (DGE) have found. They suspected that the polyphenols, fiber and unsaturated fatty acids also contained in cashew nuts reduced the risk of developing coronary heart disease. Given that walnuts, cashews and almonds are foods with high energy density, the DGE recommends no more than a handful per day, that is, around 25 grams.

The results of a study from Loma Linda University Health in the US suggested that “regular consumption of nuts strengthens brain wave frequencies”. For the study, test participants were asked to consume peanuts, walnuts, pistachios and walnuts, as well as almonds and cashews. “This study provides significant useful results by showing that nuts are as good for the brain as they are for the rest of the body,” explained study lead author Lee Berk.

When consumed regularly, cashews are said to not only protect the heart but also do good for the brain.
When consumed regularly, cashews are said to not only protect the heart but also do good for the brain. © Alex Salcedo/imago

Cashew nuts: these are the health effects of their consumption

Although cashews have 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 carried out 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 participants ate cashews every day over a 12-week period. LDL cholesterol can also be specifically lowered with other foods.

Based on the results, it was “suggested that nuts should be included in a healthy diet to prevent obesity-related chronic diseases, including cardiovascular diseases,” the study authors wrote. This is due, among other things, to the fact that cashews are rich in fiber and increase the feeling of satiety. However, further investigation is needed, the researchers pointed out.

Cashew nuts 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 mainly by consuming unprocessed foods, including cashews. According to the DGE, these contain around 550 milligrams of potassium per 100 grams.

Protein shakes, protein bars, protein mueslis: guides often advertise a high-protein diet – especially among athletes. But researchers also warn against excess protein.

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