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Cashew nut is one amongst important cash crops in Tanzania. The crop is cultivated in a number of regions in the country; the most significant ones include Mtwara, Lindi, and Coast region.

The crop has a number of health benefits that should encourage us to consume a good quantity of staff. An expert discusses seven benefits that one does not want to miss them.

  1. Heart Health

The National Centre for Biotechnology Information (NCBI) in its case study points out that nuts are likely to be beneficial for health, keeping a check on various ailments, such as heart disease. Studies consistently show that nut intake has a cholesterol-lowering effect, in the context of healthy diets, and there is emerging evidence of beneficial effects on oxidative stress, inflammation, and vascular reactivity.

In 2003, the Food and Drug Administration had stated that a fistful of nuts a day as part of a low-fat diet may reduce the risk of heart disease. The heart association recommends four servings of unsalted, unoiled nuts a week and warns against eating too many, since they are dense in calories. Another study, published in the New England Journal of Medicine (NEJM), also establishes a significant association between the consumption of nuts and a lower incidence of death due to heart diseases, cancer and respiratory diseases. The study stated that nutrients in nuts, such as unsaturated fatty acids, protein, fiber, vitamins, minerals and antioxidants may confer heart-protective, anti-carcinogenic and anti-inflammatory properties.

Nut intake has a cholesterol-lowering effect. Studies show that nut intake has beneficial effects on oxidative stress, inflammation, and vascular reactivity.

  1. Prevents Blood Disease

The consumption of cashews on a regular basis and limited manner may help in avoiding blood diseases. Cashew nuts are rich in copper, which plays an important role in the elimination of free radicals from the body. Copper deficiency can lead to iron deficiencies such as anemia. Hence our diet should contain recommended quantity of copper. And cashew nuts are a good source.

Moderate intake of cashew nut can prevent anemia. Cashew nuts are a good source of Copper, deficiency of which can lead to Anemia.

  1. Protects the Eye

In the urban environment matched with its excessive pollution, our eyes often suffer from various infections. Cashews contain a powerful antioxidant pigment called Zea Xanthin.

Cashew nut is proven to maintain eye health. Cashews contain a powerful antioxidant pigment called Zea Xanthin, which is directly absorbed by our retina.

  1. Good for the Skin

Derived from the cashew seeds, “cashew oil does wonders for your skin,” says Gargi Sharma, Manager Weight Management, Aayna. Cashew nut oil is rich in selenium, zinc, magnesium, iron and phosphorous. Also, they are great sources of phytochemicals, proteins and antioxidants. The high percentage of selenium in cashews is not only good for your skin but “helps prevent cancer as well,” says nutritionist Anju Sood.

Cashew nut oil does wonders to the skin. Cashews also helps prevent cancer with high percentage of selenium.

  1. Weight Loss

In comparison to diets excluding the intake of nuts, people consuming nuts on a moderate and regular basis lose weight faster. Based on the evidence from epidemiological and controlled clinical studies, nut consumption is not associated with higher body weight. The study done by the Journal of Nutrition states that the epidemiological evidence indicates consistently that nut consumers have a lower BMI than non-consumers. With respect to clinical studies, the evidence is nearly uniform that their inclusion in the diet leads to little or no weight gain. Moreover, nuts like cashews are “packed with Omega 3 fatty acids that contribute to giving a boost to the metabolic process to burn excess fat,” says Delhi-based nutritionist Shilpa Arora. Nuts are a great snack for those who are looking to lose weight as they are nutritious and tend to keep you full for a longer time. “Nuts should always be eaten raw and unsalted, so they are beneficial for weight loss efforts,” adds Shilpa.

People consuming nuts on a regular basis lose weight faster. Inclusion of nuts in your regular diet leads to little or no weight gain.

  1. Source of Dietary Fibres

According to studies, cashew nuts have a great percentage of dietary fibers. The two essential dietary fibres required by our body are, oleic acid and palmitic acid. “These fibers are not produced by our body hence they need to be consumed externally,” says nutritionist Anju Sood. Cashew nuts are good sources of these fibers. Dietary fibers help digest food better, however excessive consumption may cause bloating and significant intestinal gas production. Consumption of nuts like cashews have been related to decreased incidences of several digestive diseases.

Cashew nuts are good sources of fibers. Cashews should be taken moderately for its benefits since excessive consumption may cause bloating.

  1. Healthy and Shiny Hair

Experts say that the consumption of cashews as well as the application of cashew oil on your scalp ensures healthy hair. “Copper present in cashew nut oil helps in the production of skin and hair pigment called melanin,” says nutritionist Gargi Sharma. It also enhances hair colour and can provide a silky-smooth texture due to the presence of linoleic and oleic acids.

This article was Originally written at: https://food.ndtv.com/food-drinks/7-incredible-cashew-nut-benefits-from-heart-health-to-gorgeous-hair-1415221

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