Cashews Help Control Weight, Regulate Blood Sugar, and Improve Heart Health

**Islamabad (Qudrat Daily):** Regular consumption of cashews can significantly benefit overall health, as they are rich in essential nutrients. Health experts say that eating around 28 grams of cashews daily can help control weight, regulate blood sugar levels, and improve heart health.

According to nutritionists, a 28-gram serving of raw, unsalted cashews contains about 157 calories, 5.16 grams of protein, 12.4 grams of fat, 8.56 grams of carbohydrates, and 0.9 grams of fiber. Cashews are also a good source of important minerals and vitamins, including copper, magnesium, manganese, zinc, phosphorus, iron, selenium, thiamine, vitamin K, and vitamin B6.

Cashews are particularly rich in copper, a vital mineral that supports energy production, healthy brain development, and a strong immune system. They also contain antioxidants and plant compounds that help neutralize harmful free radicals, reducing inflammation and enhancing the body’s ability to fight diseases.

In addition, cashews contain polyphenols and carotenoids—powerful antioxidants associated with multiple health benefits. Experts note that roasted cashews have higher antioxidant levels compared to raw ones.

Health specialists emphasize that regular consumption of nuts as part of a balanced diet does not cause weight gain; instead, it may help in maintaining a healthy weight. However, since cashews are calorie-dense, they should be consumed in moderation.

Cashews are rich in unsaturated fats, which help lower the risk of heart disease. Their antioxidants and healthy fats can also reduce blood pressure and triglyceride levels. For people with high blood pressure, consuming 15 to 20 cashews daily may be beneficial.

Cashews are also helpful for individuals with type 2 diabetes, as their fiber content helps prevent sudden spikes in blood sugar levels. They can be easily included in the daily diet—eaten roasted or raw, or added to stir-fries, soups, salads, bread, yogurt, or oats.

Experts advise choosing unsalted, dry-roasted cashews, as salted or oil-roasted varieties may contain excess salt and unhealthy fats. People with allergies to almonds or walnuts should also be cautious, as they may be allergic to cashews as well.