The one nut dieticians want you to eat more often
Crunchy, filling, and nutritious, nuts are a fantastic food to have on hand. They are a good source of fiber, healthy fats, and plant protein. Plus, they’re great on their own, paired with fruit, or added to dishes like salads, desserts, and grains. What is more, research suggests that eating more nuts may support healthy body weight and help reduce your risk of certain health conditions, including heart disease.
Nuts are also an excellent food choice for kids. In fact, studies show that adding nuts to your child’s diet may improve their intake of protein, healthy fats, and fiber (4Trusted Source).
Nuts have various textures, flavors, and nutrient profiles. Here is the one nut, dieticians want you to eat more often.
1 . Cashews
The cashew tree (Anacardium occidentale) is a tropical evergreen tree that produces the cashew seed and the cashew apple accessory fruit. The tree can grow as tall as 14 meters (46 feet), but the dwarf cultivars, growing up to 6 m (20 ft), prove more profitable, with earlier maturity and greater yields.
The cashew seed is commonly considered a snack nut (cashew nut) eaten on its own, used in recipes, or processed into cashew cheese or cashew butter. Like the tree, the nut is often simply called cashew. Cashew allergies are triggered by the proteins found in tree nuts, and cooking often does not remove or change these proteins.
Cashews have a crunchy texture and creamy mouthfeel that pair well with both savory and sweet dishes. You can eat them raw, roasted, or as nut butter.
Only 1 ounce (28 grams) of raw cashews offers:
- Calories: 155
- Fat: 12 grams
- Protein: 5 grams
- Carbs: 9 grams
- Fiber: 1 gram
- Vitamin K: 8% of the DV
- Magnesium: 20% of the DV
- Manganese: 20% of the DV
These nuts are a good source of several nutrients that are essential to bone health, including protein, vitamin K, magnesium, and manganese. Several studies have examined whether diets high in cashews improve symptoms of metabolic syndrome, a cluster of symptoms like elevated blood pressure, blood fat levels, blood sugar, and belly fat that increase your risk of heart disease and diabetes.
A review of five studies found that eating cashews led to significant reductions in blood pressure and triglyceride levels. However, some studies have observed mixed results, so more research is needed.
Some studies suggest that cashews may improve blood fat levels and reduce blood pressure. They also provide vitamin K and minerals like magnesium and manganese.
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