7/10/2023 0 Comments Almond and cashew benefits![]() ![]() Though they’re considered a high-calorie food, research suggests that nuts may help you lose weight. SUMMARY Nuts contain antioxidants known as polyphenols, which may protect your cells and “bad” LDL cholesterol from damage caused by free radicals. However, studies in older people and individuals with metabolic syndrome found that walnuts and cashews didn’t have a big impact on antioxidant capacity, though some other markers improved ( 9, 10). In one study in 13 people, eating walnuts or almonds increased polyphenol levels and significantly reduced oxidative damage, compared to a control meal ( 7).Īnother study found that 2–8 hours after consuming whole pecans, participants experienced a 26–33% drop in their levels of oxidized “bad” LDL cholesterol - a major risk factor for heart disease ( 8). Research shows that the antioxidants in walnuts and almonds can protect the delicate fats in your cells from being damaged by oxidation ( 5, 6, 7). One study found that walnuts have a greater capacity to fight free radicals than fish ( 4). Cashews provide more vitamin K and zinc, but almonds make a better choice for fiber, vitamin E and calcium and recommended for weight loss.Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals - unstable molecules that may cause cell damage and increase disease risk ( 3). The protein content in cashews are high and keeps a person full for a long time. ![]() Cashews contain less fats as compared to other nuts, but there are not enough studies to establish its effect on weight loss. Another study published in the International Journal of Obesity and Related Metabolic Disorders observed that overweight adults who started having almonds regularly lost more weight than those who ate complex carbohydrates of similar calories and protein levels. It contains amino acid L-arginine and as per a study published in the Journal of the International Society of Sports Nutrition, this nut can help you burn more fats and carbs during your workout session. What is better? Almonds are good for shedding extra fat from your body. Consumption of cashews are also linked to prevention of cancer and even maintain good eyesight. Cashews lower down the risk of cardiovascular disease and boost the immune system. Almonds are also good for the brain and minimises other diabetes symptoms such as unhealthy body weight, inflammation and high levels of oxidative stress. Eating almonds regularly will protect you from heart attacks and cardiovascular diseases. It also reduces inflammation and plaque build-ups. The outer brown skin of almonds works with vitamin C to improve artery health. Health benefits Almonds are loaded with anti-oxidants. The fiber and protein in cashews will satisfy you and curb your cravings for junk food. Cashews are a rich source of protein and snacking it will keep up your protein intake. Almonds do not contain all of the amino acids and so it is advisable to have almonds with a high protein source to meet your protein intake. ![]() 1 ounce of almond contains little less than 6 grams of protein. ![]()
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