Anacardos are a healthy complement to your diet, full of nutrients that can benefit your general wel l-being. Discover more in this article.

Anacardos are a healthy addition to their diet, full of nutrients that can benefit their general wel l-being. More information in this article.

Anacardos, scientifically known as Western Anacardium, are highly appreciated for their rich and butian flavor. These kidne y-shaped nuts are not only delicious, but also contain essential nutrients that can benefit their health. Whether you eat them as if you incorporate them into your favorite recipes, anacardos offer a whole series of potential health benefits.

1. Heart Health: Anacardians contain healthy monounsaturated fats for the heart, which have been related to the reduction of cardiovascular disease risk. These fats help reduce harmful levels of LDL cholesterol while increasing HDL cholesterol protective levels.

2. A source of nutrients: Anacardos are a source of nutrients, since they provide abundant vitamins and minerals. They are an excellent source of copper, a vital mineral for energy production, antioxidant defense and the maintenance of healthy bones and connective tissues. In addition, anacardos are a good source of magnesium, which plays a crucial role in more than 300 enzymatic reactions of the organism.

When it comes to incorporating anacardos into the diet, the key is in moderation. Although anacardos offer numerous health benefits, they also contain a considerable amount of calories. Therefore, it is important to consume them in adequate portions to avoid weight gain.

  1. Choose anacardos without salt whenever possible to avoid excessive sodium consumption.
  2. A ration of anacardos is approximately 1 ounce or about 18 anacardos.
  3. Try adding anacardos to salads, sauteed or homemade granola to obtain a nutritious and tasty crispy.
Nutrients Quantity per 1 ounce (about 18 anacardos)
Calories 157
Proteins 5 grams
Fat 12 grams
Carbohydrates 9 grams
Fiber 1 gram

The Nutritional Value of Cashews

1. Healthy fats: Anacardos are a rich source of healthy monounsaturated fats. It is known that these fats favor heart health by reducing bad cholesterol levels and increasing good cholesterol. In addition, they provide a good balance of Omega-3 and Omega-6 fatty acids, which are essential for brain function and the reduction of inflammation in general.

“Anacardos are an excellent source of healthy monounsaturated fats, which can help improve heart health and provide essential fatty acids for optimal brain function.”

2. Proteins: Anacardos are a surprisingly good source of vegetable proteins. They contain approximately 5 grams of ounce protein, which makes them an adequate complement to a vegetable or vegan diet. Protein is essential for cell reparation, muscle contraction and the production of enzymes and hormones.

“Anacardos are an excellent source of proteins of plant origin, providing the body with the essential amino acids necessary for adequate muscle growth and repair.”

3. Vitamins and minerals: Anacardos are rich in several vitamins and minerals that perform crucial papers in the maintenance of optimal health. They are especially rich in magnesium, which favors the health of bone structure and nerve function. Anacardos also contain significant amounts of phosphorus, zinc and iron, essential for energy production, immune function and oxygen transport throughout the body.

Nutrients Quantity per 28 grams (1 ounce)
Magnesium 82 milligrams
Match 166 milligrams
Zinc 1. 6 milligrams
Iron 1. 7 milligrams

In general, anacardos are a very nutritious and beneficial complement to a balanced diet. They provide healthy fats, proteins and a series of essential vitamins and minerals. Incorporating anacardos to their daily eating habits can contribute to improving the health of the heart, increasing protein intake and maintaining general wel l-being.

Health Benefits of Eating Cashews

High Nutritional Value

One of the main reasons to include anacardos in your diet is your impressive nutritional profile. These nuts are a rich source of essential minerals, such as magnesium, phosphorus, copper and manganese. They also contain vitamins, such as vitamin K, vitamin E and several vitamins of group B. In addition, anacardos are rich in fiber, healthy and antioxidant fats, which makes them a nutrient rich food.

Did you know? Anacardos are especially rich in monounsaturated fats, which have been related to a lower risk of heart disease and better cardiovascular health.

Promotes Heart Health

Anacardos consumption has been associated with various health health benefits. Its high content of healthy fats, such as monounsaturated and polyunsaturated, can help reduce the levels of the harmful LDL cholesterol and increase those of the beneficial HDL cholesterol. These properties contribute to normal blood lipid levels and reduce the risk of cardiovascular conditions.

In addition to their healthy fat content, anacardos contain arginine, an amino acid that favors the dilation of blood vessels. By facilitating adequate blood flow and preventing clot formation, arginine can help maintain healthy blood pressure and reduce the risk of infarcts and stroke.

  1. In summary, anacardos offer high nutritional value and can be a valuable complement to a balanced diet.
  2. They favor the health of the heart by reducing cholesterol levels and increasing the dilation of blood vessels.
  3. His numerous health benefits make anacardos a delicious and nutritious option as an appetizer or recipe ingredient.

Cashews and Heart Health

Anacardos, a delicious dry fruit from Brazil, have gained popularity in recent years because of their flavor and versatility. But beyond their culinary uses, anacardos also offer various health benefits, especially for the heart.

Rich in monounsaturated fats: Anacardos are a great source of cardiosaludable fats, specifically monounsaturated fats. These fats can help reduce bad cholesterol levels (LDL cholesterol) and reduce the risk of heart disease. Incorporating anacardos into a balanced diet can contribute to maintaining a healthy heart.

“Anacardos are an excellent source of monounsaturated fats, which have proven to improve the health of the heart and reduce the risk of cardiovascular diseases.”

Minimizes inflammation: Chronic inflammation of the organism can contribute to the development of cardiovascular diseases. Anacardos contain compounds that have ant i-inflammatory properties, which can help reduce inflammation and promote the health of the heart.

  • High content of antioxidants: Anacardos are full of antioxidants, such as vitamin E and selenium, which play a crucial role in the protection of the body against oxidative stress. This oxidative stress can damage the arteries and increase the risk of heart disease.
  • Regulates blood pressure: magnesium contained in anacardos helps regulate blood pressure levels. Maintaining a healthy blood pressure range is important to prevent hear t-related conditions, such as hypertension and high blood pressure.

In addition, incorporating anacardos into a balanced diet that includes a variety of other nuts, cereals, fruits and vegetables can provide more cardiovascular benefits.

Potential Risks and Precautions with Cashews

Allergic reactions: Anacardos belong to the family of nuts, so allergic people to these fruits can suffer allergic reactions when consuming them. The symptoms can range from slight and urticaria to severe anaphylaxis, a potentially deadly allergic reaction. If you have a known allergy to the nuts, it is crucial to avoid anacardos and any product that contains them.

For those who do not have nuts allergy, anacardos consumption is usually safe. However, it is important to practice moderation and be aware of the potential risks associated with its consumption. Some additional factors to consider are

  1. Oxalate content: Anacardos have a relatively high content of oxalates, natural compounds found in many foods of plant origin. In people with predisposition to renal calculations or with a history of renal problems related to oxalates, it is advisable to limit the consumption of anacardos to avoid the formation of renal calculations or the aggravation of existing conditions.
  2. Caloric density: although anacardos offer healthy fats and beneficial nutrients, they are also dense in calories. An ounce of anacardos contains about 157 calories. Therefore, people who monitor their calorie intake or try to maintain or lose weight must take into account the size of the portions and incorporate anacardos into a balanced diet.
  3. Salt and ingredients added: some anacard bought in stores may be roasted and seasoned with additional salt or other ingredients. Excessive salt consumption can contribute to hypertension and other health problems. It is advisable to opt for ancardos without salt or slightly salty, or read the labels and choose products with a minimum of added ingredients.

As with any other food, it is important to listen to the body and make informed decisions based on the needs of each person. Consulting a health professional or a dietitian entitled can provide a personalized orientation and help you determine the most appropriate approach to incorporate anacardos into your diet.

Ways to Incorporate Cashews into Your Diet

If you are looking for ways to incorporate anacardos into your diet, there are many delicious and versatile options that you can take into account:

  • As Tentempié: Anacardos are a practical and healthy snack. You can simply take a handful of these nuts and enjoy their crispy flavor.
  • Add them to salads: Anacardos can add a delicious crunchy texture and nut flavor to your salads. Sprinkle a handful of chopped anacardes on your favorite vegetables to obtain an extra dose of healthy proteins and fats.
  • Mix them in milkshakes: if you like shakes, try add anacardos to create a creamy and nutritious drink. Anacardos not only improve texture, but also provide fiber and proteins to keep you satisfied.

Did you know? Anacardos are a rich source of monounsaturated fats, which can help reduce bad cholesterol levels and reduce the risk of heart disease.

In addition, anacardos can replace dairy products in several recipes, which makes them an excellent option for those who have lactose intolerance or follow a vegan or plant s-based diet. With anacardes you can prepare creamy sauces, dressings or even cheese alternatives. Their soft flavor allows them to complement a wide variety of dishes, both sweet and salty.

  1. Bake with anacardos: incorporate the anacardos into your pastry replacing traditional ingredients with anacardos flour. Anacardos add a delicious nuts to cookies, cakes and muffins, while providing a plus of nutrients.
  2. Anacardos and cream butter: like other nuts of nuts, anacardos butter can be a delicious and nutritious alternative to creams to spread traditional. Enjoy it in integral toast, such as fruits or vegetable sauce, or use it in your favorite recipes.

As with any other food, it is important to consume anacardos in moderation. Although they are very nutritious, anacardos are also caloric, so you have to take into account the size of the portions to maintain a balanced diet. It is recommended to include a variety of nuts and seeds in its general feeding plan to make the most of the benefits they offer for health.

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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