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They have many calories, but also many super nutrients for the line and for health. Find out how to eat them without getting fat
Originating in Brazil, i cashews they are among the oily dried fruit varieties mostly eaten at the table. Versatile in the kitchen, they are the ideal ingredient, for example, to flavor soups, risottos, couscous, salads and meat-based second courses, such as chicken, smoothies and to prepare aperitifs. Practical to eat, cashews are also ideal for mid-morning or mid-afternoon snacks: they can be easily transported and consumed as needed to counteract energy declines. And they have an extra advantage: in addition to being tasty, consumed without overdoing, they ensure many beneficial substances for the body. However, if you think they must be avoided by those who need to get rid of a few extra pounds, you will have to think again. Consumed in moderation, they provide many "good" vitamins, minerals and fats that support the body and mind and are good for the line. Let's see why with the help of the nutritionist Valentina Schirò, specialist in food science.
Because they do well
From the nutritional point of view, consumed in right quantities, the cashews are excellent allies of the healthy weight. «They have a high satiating power thanks to their fiber and fat content. Furthermore, the fibers help to keep blood sugar under control avoiding sudden changes, responsible for hunger attacks. They are also an excellent source of B vitamins, in particular of vitamins B1, B2, B3, B5, B6, B9, useful for the proper functioning of the metabolism, the mechanism that if it works well helps to maintain a healthy weight . In addition, they ensure many precious minerals, such as magnesium and potassium, which counteract water retention, and "good" fats, especially the precious Omega 3, with a strong anti-inflammatory action that contribute to the proper functioning of the cardiovascular system ", explains the nutritionist Valentina Schirò.
How many to eat and which to choose
"Cashews are very high in calories: they contain over 550 calories in a pound. To take advantage of its benefits without gaining weight, the advice is not to overdo the quantities and limit consumption to 30 grams a day, preferring natural ones. Compared to those salted and roasted, they are richer in benefits: they are free of salt, which taken in excessive doses promotes water retention, swelling, high blood pressure and cardiovascular diseases and better preserve the antioxidants of which they are a good source .
How to consume them
In addition to being rich in many beneficial nutrients that promote healthy weight, cashews eaten at breakfast or as snacks help fight hunger out of hours. Eaten for lunch or dinner, instead they prolong the sense of satiety. "Cashews have a high nutritional value very useful in the morning to make the breakfast energetic and super nutritious or as a break-fasting snack to fill the classic stomach hole. Moreover, they are a perfect snack after doing sports: they allow to recover minerals such as magnesium, potassium, iron, selenium and vitamins, in particular those of group B, lost during physical activity and precious for the proper functioning of the organism .
Here is a list of the other benefits of cashews
They are heart allies
Cashews are rich in essential fatty acids that promote the health of the cardiovascular system, including oleoic acid, which helps prevent high blood pressure.
They help fight fatigue
They are a concentrate of anti-fatigue minerals including magnesium, potassium and iron that help to combat psychophysical fatigue and B-group vitamins, useful for extracting energy.
Good for the bones
They bring calcium and vitamin K, which are essential for the health of the skeletal system and to prevent osteoporosis.
They help concentration
They are a good source of magnesium which is involved in the transmission of nervous influences and of phosphorus and selenium, which favor memory and concentration. Moreover, they ensure many essential fatty acids useful for the proper functioning of the brain.
Promote good humor
They bring tryptophan, an amino acid precursor of serotonin, the wellness hormone.
They are excellent anti-aging
They contain many substances with an anti-aging and antioxidant action including vitamin E, vitamin C and "good" fats.
They are good for the hair
Cashews are a good source of zinc, a mineral that counteracts hair loss.
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