What are the real health benefits of Cashew Nuts?

Cashew nuts are considered interesting snacks since they participate in energy metabolism by providing essential nutrients for the proper functioning of the body. Indeed, energy metabolism is the set of chemical reactions in the body's cells allowing the production of energy. Thus, the latter requires the intake of numerous micronutrients to function adequately. For their part, cashew nuts contain interesting levels of certain nutrients essential for energy metabolism: copper, manganese, phosphorus, selenium, zinc.

As a result, the cashew nuts strongly participate in energy metabolism, since the micronutrients they contain are essential for the proper functioning of energy nutrients, in order to ensure the proper functioning of the body.

Advice from the dietician-nutritionist:

• Consume a handful of cashew nuts per day (around 30 g), with any meal of the day. It is advisable to eat them preferably as an afternoon snack in order to avoid snacking on processed, fatty, salty or sweet products, which may be present in the afternoon.

• Integrate cashew nuts (whole, grilled, toasted or in pieces) into the following preparations to make them easier to eat: aperitif, salad, main course, dessert, dairy product, muesli.

• Alternate or accompany the consumption of cashew nuts with other oilseeds and fruits in order to optimize the variety of foods consumed, and therefore, to promote nutrient intake to the body.

Cashew nuts alone have no impact on the prevention of cardiovascular diseases (CVD). In fact, they have no concrete impact on the blood lipid profile. The latter is composed of the levels of total cholesterol, “bad cholesterol” LDL (Low Density Lipoprotein = Low Density Lipoproteins), as well as “good cholesterol” HDL (High Density Lipoprotein = High Density Lipoproteins) and triglycerides. Thus, the cashew nuts alone have no impact on the increase in HDL, nor on the reduction of LDL and total cholesterol..

Nevertheless, they can serve as support for the recommended daily allowances (RDA) of nutrients which play precisely this role in preventing CVD: omega-9, vitamin B1, potassium, antioxidants. Indeed, omega-9 is known to prevent the onset of cardiovascular disease, and vitamin B1 and potassium modulate cardiac contraction. Furthermore, the low sodium content of cashew nuts helps prevent blood pressure disorders.

As a result, omega-9, combined with vitamin B1, potassium and a low sodium content, provide real benefits in the cardiovascular sphere. Cashew nuts are therefore interesting sources of these nutrients to enable, with the help of a balanced and varied diet, to optimize cardiovascular health and prevent complications..

Advice from the dietician-nutritionist:

• Avoid foods with added salt and limit the addition of salt to dishes. Indeed, excessive salt intake is a high risk factor for developing cardiovascular disease because it is associated with an increase in blood pressure.

• Balance lipid intake, whether omega-9, omega-6 or omega-3, by varying the seasoning and cooking oils: rapeseed oil (omega-3 and 6), flax oil ( omega-3), olive oil (omega-6), sunflower oil (omega-9), etc.

• Promote intake of foods rich in antioxidants in order to prevent the onset of cardiovascular diseases: spices, herbs, colored fruits and vegetables, oilseeds.

• Limit meals that are too copious, fatty, salty and sweet because these promote the appearance of cardiovascular diseases in the long term.

• Practice daily physical activity (walking, cycling, running, sport, etc.). Indeed, physical activity is one of the first allies, in addition to diet, to prevent the risks of the onset of cardiovascular diseases (improved myocardial performance, reduction in blood pressure and the risk of diabetes, etc.) .

Vegetarian and vegan populations must be vigilant about their intake of nutrients which are generally found in better quality and quantity in products of animal origin (protein, iron, vitamin B12, etc.). Indeed, proteins of plant origin regularly present limiting factors in protein synthesis, this means that a protein has one or more amino acids in insufficient quantity, or even absent, which can compromise protein synthesis. In this context, the cashew nuts are considered foods containing proteins plants of good nutritional quality. In fact, they only have two limiting factors: lysine and the methionine - cysteine ​​couple. In addition, they contain an interesting quantity since 30 g of cashew nuts provides 3 g of protein.

Furthermore, iron of plant origin (non-heme iron) is very poorly assimilated by the body. It is estimated that less than 10% of the non-heme iron in a food is assimilated, that is, absorbed and used. The best sources of non-heme iron appear to be oilseeds and legumes. A study therefore analyzed the iron intake of these foods. She concluded that cashew nuts were the most complete food between the amount of iron non-heme iron present naturally in the food, and the quantity of non-heme iron assimilated by the body.

Thus, the cashews are a valuable iron and protein support for vegetarian and vegan populations, and can therefore be part of a balanced and varied diet in order to meet the needs for these nutrients.

Advice from the dietician-nutritionist:

• Combine complementary foods with plant proteins so as not to lack amino acids. For example, you will need to consume cashew nuts (limiting lysine and methionine) during the day with lentils (interesting lysine content) and soybeans (interesting methionine content).

• Vary your diet and plant protein sources as much as possible to ensure that you are not deficient in a certain amino acid.

• Vary the sources of non-heme iron in order to avoid the undesirable effects of a lack of iron (fatigue at rest, pallor, development of iron deficiency anemia, etc.): green vegetables, oilseeds, legumes (white beans, lentils, etc.) .

• Supplement with vitamin B12 when following a vegetarian or vegan diet, because this vitamin is essential for the health of the body and is present in too small quantities in foods of plant origin.

Cashews are quite rich in calories, which may lead people to think that cashew nuts make you gain weight in case of excess consumption. However, they contain calories of good nutritional quality, called full calories. A food contains full calories when it is composed of calories with the presence of numerous essential nutrients (minerals, vitamins, fiber, essential amino acids, essential fatty acids, etc.). In this context, they are rich in full calories because they contain many essential nutrients. For this reason, cashew nuts can be an integral part of a varied, balanced and calorie-deficient diet which, in conjunction with physical activity and good mental health, optimize weight loss.

Furthermore, the cashew nuts can limit the hunger that can be felt in the middle of the afternoon, thanks to their protein and fiber content, which are nutrients that promote satiety.. This helps limit caloric intake that may come from processed foods, which could require more calories before achieving the feeling of satiety since these are often devoid of fiber and protein.

Advice from the dietician-nutritionist:

• Favor the quality of the diet rather than the quantity, because a healthy body will have an easier time achieving certain objectives: weight loss, improvement in physical performance, etc.

• Do not hesitate to be accompanied by a health professional in certain steps related to food. Indeed, each person is unique, and help is sometimes necessary to achieve their goals.

• Don't forget to treat yourself from time to time when losing weight. Indeed, a diet that is too restrictive does not ensure long-term weight loss. Eating should remain a daily pleasure, and this is very important for the balance of hormones.

THE oxidative stress is an imbalance between pro-oxidant and antioxidant molecules. It has many long-term consequences on the body: neurodegenerative diseases (Alzheimer's, Parkinson's), cardiovascular diseases, cancers, acceleration of premature aging of the body's cells, poor performance in sports, etc. Antioxidant intake is therefore essential to limit the impact of this oxidative stress in the body..

Cashew nuts have an estimated ORAC score of 1948. This score indicates that cashew nuts have an average antioxidant capacity, thanks to their contributions in trace elements and vitamin B1.. These latter (copper, manganese, zinc and selenium) metabolize free radicals and limit their excess presence. Thus, cashew nuts are an interesting support for antioxidant intake and help in the fight against oxidative stress.

Advice from the dietician-nutritionist:

• Vary food sources rich in antioxidants: colored fruits and vegetables (tomatoes, eggplant, broccoli, lemon, etc.) and oilseeds (almonds, Brazil nuts, sunflower seeds, hazelnuts).

• Add spices and aromatics (turmeric, curry, cumin, garlic; bay leaf, thyme, rosemary) to each lunch and evening meal, whether in meats, vegetables or starchy foods.

• Consume a meal rich in antioxidants for sportsmen within an hour following physical activity. Indeed, intense sport induces a strong production of free radicals due to the increase in oxygen consumption during exercise. It is therefore imperative to limit this excess production by consuming foods rich in antioxidants. Furthermore, it is recommended to generally increase the consumption of foods rich in antioxidants among athletes.

In the case of constipation, the cause may be a lack of fiber in the diet, causing a slowdown in transit. Therefore, it is essential to provide foods rich in fiber in order to accelerate this transit. As a result, the cashews can be used to support fiber intake as a handful of cashews (approximately 30g) contains 1g of fiber, which can help promote faster transit.

Additionally, constipation can be functional and due to hypomotility, which is a decrease in nerve and muscle function. This impacts the proper functioning of voluntary and automatic movements of the body, such as the intestinal muscles involved in peristalsis (advancement of the food bolus through the digestive tract). In this context, the cashew nuts help support intake of certain nutrients that may be deficient and, therefore, cause constipation. Indeed, cashew nuts contain many minerals and vitamins which are necessary for the contraction mechanisms of peristaltic muscles during digestion (magnesium, zinc, phosphorus, sodium, potassium, vitamin B1…).

Advice from the dietician-nutritionist:

• Encourage the intake of foods rich in fiber in the event of constipation in order to promote the acceleration of intestinal transit: fruits, vegetables, legumes and oilseeds.

• Accompany the consumption of cashew nuts with fruit during a snack to optimize fiber intake.

• Do not hesitate to consult a doctor to identify the cause of the intestinal disorder, especially if the problem persists. Indeed, it is much easier to find a solution when the cause is established.

It is often read that cashews reduce “bad” rates. cholesterol in the body, also called LDL cholesterol. However, two meta-analyses showed that regular consumption of cashew nuts, even in high doses, did not have a significant impact on the blood lipid profile. As a reminder, the blood lipid profile is composed of the levels of total cholesterol, LDL cholesterol, HDL cholesterol and triglycerides. In this context, meta-analyses stipulate that cashew nuts did not have a notable impact on either the reduction in LDL or the increase in HDL.

Nevertheless, the cashew nuts can be part of a balanced and varied diet which will improve the blood lipid profile.

It seems that cashew nuts enjoy a reputation aphrodisiac given their rather interesting arginine content. Indeed, arginine is a precursor of nitric oxide, a molecule essential for the proper functioning of sexual processes in men (induces erection) and the woman (promotes orgasm).

However, it is not possible to make a direct link between the arginine composition of cashews and the formation of nitric oxide. Indeed, arginine is an amino acid with many other functions in the body, and is therefore not used solely for nitric oxide formation purposes. Furthermore, no study shows a real aphrodisiac effect of cashew nuts.

Thus, the cashew nuts cannot be considered an aphrodisiac food, despite their interesting arginine content..

• Do not consume cashews if you have a nut allergy.

• If you grow your own cashews, cook them before eating them. Cashew nuts contain toxic substances when raw, including urushiol which is considered very toxic, even fatal in high doses. However, there is no hazard with commercially available cashew nuts because the latter have already been cooked.

• Avoid excess consumption of cashew nuts because they remain quite high in calories, and can take time to be digested due to their high lipid content. In general, it is recommended to consume a handful per day (around 30 g).

• It is recommended to crush cashew nuts for young children. Indeed, there is a risk of suffocation due to their particular shape (“J” shape).