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Cashew nuts, allies for your diet

The consumption of nuts in our diet is a great option, one of the most unknown nuts for their properties are cashews. The cashew is known by different names around the world such as cashew, cashew, cashew, merey, cashew nut or caguil. Unlike other nuts, the quality of its fats, its protein and fiber level make it a very interesting dry fruit. to incorporate, in a moderate way, in our diet. We discover all its properties and its gastronomic versatility.

The cashew and the quality of its fat

With a lower fat content than other nuts such as almonds, peanuts, pine nuts, pistachios or even walnuts, the cashew stands out among them. The quality of its fat is far superior to many others nuts and contains a level monounsaturated fats y polyunsaturated that give it a very interesting nutritional profile. In addition, according to a latest study, its fiber level encapsulates part (about 15%) of its fat and is not digestible for the body.

Your level of monounsaturated fats Is even superior to olive oil and it makes it an interesting product at a cardiovascular level. A moderate consumption of about 15 fruits per day they are highly recommended for a balanced diet.

Cashews
Lots of cashews / Source: Pixabay

In this way it makes it very interesting as well as delicious as a product and ingredient that helps lower the level of triglycerides in the blood. Also moderate consumption helps to increase the level of good cholesterol HDL against bad cholesterol LDL as published in The American Journal of Clinical Nutrition.

 

The other benefits of cashews

In addition to all the benefits of the quality of fat, cashews have other properties that should be highlighted. its high level of fiber makes it interesting for two main reasons. First of all, because combined with its fat gives it a satiating power very useful in many diets. On the other hand, his fiber it causes its sugars to be released very slowly and does not contribute to spikes in blood sugar. As found in a study in 2018 the International Journal of Endocrinology and Metabolism.

It provides minerals that other foods do not with the same percentage, among them the copper, magnesium, zinc, selenium and also the iron. All of them are vital for a good diet, affecting the transport of oxygen in the blood, as is the case with iron. They strengthen the bones as is the contribution of magnesium and eliminate toxins as does selenium and zinc.

Their contribution of a essential amino acid how is he tryptophan. Its high level of tryptophan helps improve, stimulate and fall asleep. This amino acid helps to lower anxiety levels and according to some studies it can help to improve depression symptoms.As for vitamins, the contribution of B vitamins such as B1, B2, B6 and B9 as well as vitamin E.

Cashews
Cashew nuts / Source: Pixabay

A very versatile dried fruit in gastronomy

It is important to note that the properties of cashew described are based on the raw dried cashews. As in many other products, when they are roasted or fried by the heat they suffer modification. The same thing happens at the time that the cashews are incorporated with salt, consumption should be moderate, especially all people with blood pressure problems. All of this must be taken into account in our consumption.

The cashew in the kitchen can be incorporated in many recipes such as salads, sautéed vegetables, rice, meat and included fish. It combines very well with other ingredients such as spices y sauces to prepare different recipes since its texture and flavor is very versatile with many other products.

Cashew is a product highly appreciated in vegan diets for its good quality of protein. It is a simple product to work with, which allows more and more products such as butters, cheeses, creams, milk substitutes, etc., many of them aimed at the vegan consumer.

In addition to eating it as snacks, they also play a leading role in sweet recipes, they combine very well with sweets and chocolates and it is a versatile ingredient in confectionery. Give him an oportunity!

 

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