Why Cashew Nuts Are Every Woman's Best Friend

Today, women have become more conscious about their health and well-being. The majority of people are aware of the benefits of a balanced diet, but one particular nut often goes unnoticed—cashew nuts. Beyond the delicious taste and crunchy texture, cashews offer hidden benefits specifically tailored to women's needs. From hormone balance to heart health, cashew nuts have shown their superpower in improving women's health and proving that they deserve the title of every woman's best friend. 

Nutrition

Here is a breakdown of the key nutritional components found in a 1-ounce (28-gram) serving of cashews:

Macronutrients:

• Calories: Approximately 157 calories
• Fat: Cashews are relatively high in fat, providing about 12 grams of fat per serving. But the majority of the fat content consists of heart-healthy monounsaturated fats (approximately 8 grams) and a smaller amount of polyunsaturated fats (around 2 grams). They also contain a small amount of saturated fat (roughly 2 grams).
• Carbohydrates: Cashews contain approximately 9 grams of carbohydrates, including 1 gram of dietary fiber and 2 grams of naturally occurring sugars.
• Protein: Cashews are a good source of plant-based protein, offering approximately 5 grams per serving.

Vitamins:

• Vitamin E: Cashews are rich in vitamin E, a fat-soluble antioxidant that supports immune function and helps protect cells from damage caused by free radicals.
• B Vitamins: Cashews provide various B vitamins, including thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), and folate (vitamin B9). These vitamins are essential for energy production, brain function, and overall cellular health.

Minerals:

• Copper: Cashews are an excellent source of copper, providing approximately 0.6 milligrams per serving. Copper is essential for collagen production, energy metabolism, and iron absorption.
• Magnesium: Cashews are a good source of magnesium, offering about 82 milligrams per serving. Magnesium plays a crucial role in numerous bodily functions, including nerve function, muscle contraction, and bone health.
• Phosphorus: Cashews contain phosphorus, an essential mineral that contributes to bone and teeth health and energy metabolism.

Other Beneficial Compounds:

• Plant Sterols: Cashews contain plant sterols, which are naturally occurring compounds that may help reduce cholesterol absorption, supporting heart health.
• Antioxidants: Cashews provide antioxidants, such as phenolic compounds and flavonoids, which help combat oxidative stress and protect cells from damage.

Note that the nutritional values may vary slightly depending on the brand and preparation of cashews. However, generally, cashews are regarded as a nutrient-dense food with several health-promoting qualities.

4 Benefits of Cashew Nuts to Women

Hormone Balance and Mood Support

Cashews are rich in essential minerals, including zinc, which plays a crucial role in maintaining hormone balance within the body. Adequate levels of zinc contribute to healthy menstrual cycles, alleviate symptoms of premenstrual syndrome (PMS), and support fertility. Furthermore, cashews contain magnesium, a mineral known for its ability to promote relaxation and combat mood swings. Including cashews in your diet can provide the body with these crucial minerals, which may help regulate hormonal fluctuations and enhance overall well-being.

Bone Health and Osteoporosis Prevention 

As women age, maintaining strong bones becomes increasingly important to prevent osteoporosis and related complications. Cashew nuts are an excellent source of calcium, a mineral essential for bone health. Incorporating cashews into your diet can contribute to the recommended daily intake of calcium, to fortify your bones and reduce the risk of fractures. Additionally, cashews contain magnesium, which aids in calcium absorption, further supporting bone density and strength.

Heart Health and Cholesterol Management

Heart disease is a prevalent concern for women, and adopting heart-healthy habits is crucial for long-term well-being. Cashews provide a heart-friendly combination of unsaturated fats, dietary fiber, and antioxidants, which promote cardiovascular health. These nuts are a source of monounsaturated fats, which can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease. Moreover, cashews contain plant sterols that can interfere with cholesterol absorption, contributing to overall cholesterol management.

Weight Management and Satiety

Maintaining a healthy weight is often a priority for many women. Cashews can be a valuable asset in the weight management journey due to their healthy fat composition, protein, and fiber. These nutrients promote a feeling of fullness and satiety, helping to curb overeating and unnecessary snacking. Adding a handful of cashews into your daily routine can contribute to a balanced diet and provide essential nutrients while aiding in portion control.

Conclusion

Cashew nuts are undoubtedly a hidden gem in every woman's pantry. From supporting hormone balance and mood stability to promoting heart health and aiding in weight management, the benefits of cashews extend far beyond their culinary appeal. By incorporating cashews into your diet, you can tap into a natural source of vital minerals and nutrients. Remember to consult with a healthcare professional or a registered dietitian to determine the appropriate portion sizes and ensure optimal results.