Cashew nuts are normally thought of as nuts. However, cashew nuts are not nuts, they are the seeds of cashew apples. They grow on trees native to South and Central America and Caribbean Islands.
They are generally used to make different dishes or are also eaten as a whole. Cashew nuts hold many benefits for both men and women.
Cashew nuts (kaju) are freshly picked and the shell that has cashew has a toxic oil that can cause blisters on the skin (like poison ivy). These shells are treated with heat and then removed to extract the nut. This is the reason why cashew nuts (kaju) are never sold with shells on them.
Cashew nuts are consumed all around the world due to their rich flavor and multiple uses.
Now, let’s look into the nutritional content of cashew nuts, cashew nuts meaning in Urdu, and kaju benefits in Urdu (cashew nuts benefits).
Cashew Nuts Meaning in Urdu
Cashew nuts meaning in Urdu is کاجو and in Roman, it is written as Kaju. Kaju has many potential benefits for both males and females. Kaju is a kidney-shaped edible nut that is used for various consumption purposes.
Nutritional Content of Cashew Nuts
Cashew nuts (kaju) are enriched with healthy fats such as monounsaturated and polyunsaturated fats. They are also an excellent source of protein. This is one of the reasons that they are popular among vegetarians and vegans.
Moreover, kajus are also a good source of:
- Manganese
- Magnesium
- Vitamin B6
- Zinc
- Phosphorus
- Vitamin K
Nutrients in Per Serving of Cashews
One ounce serving of cashew nuts has the following:
- Calories: 165
- Fat: 11 grams
- Protein: 5 grams
- Fiber: Less than 1 gram
- Carbohydrates: 10 grams
- Sugar: about 2 grams
Caution: Kaju are high in calories; therefore, eat them in a portion size. They can cause serious allergic reactions in people who are allergic to them.
Properties of Cashew Nuts
Cashew nuts hold many properties that make them great nuts. Moreover, scientific literature and studies have found that kaju shows various properties, some of which are as follows:
- Antioxidant properties
- Anti-inflammatory properties
- Analgesic properties
- Anti-cancer activity
- Anti-diabetic properties
- Anti-microbial properties
- Cardioprotective
Kaju Benefits in Urdu
Kaju holds potential benefits for both men and women. Some of the common benefits one can reap by consuming cashews are as follows:
1. Reduce Cholesterol Levels
In general, peanuts, cashew nuts, walnuts, almonds, pistachios, and pine nuts are rich in monounsaturated and polyunsaturated fats.
If you eat a combination of them, then they can improve blood lipid levels.
Cashew nuts (kaju) had a bad reputation for having saturated fats. However, most of the fat in kaju is from stearic acids. Experts think that it has little effect on blood cholesterol levels.
Research suggests that people who consume a recommended serving of cashew nuts every day can reduce a small amount of LDL (bad) cholesterol.
2. Prevent Heart Diseases
Studies show that women are more prone to the risk of cardiovascular diseases than men.
Therefore, it is important for women to be conscious of their heart health.
For that, cashew nut consumption is essential. They are high in magnesium content which helps in the prevention of heart disease by relaxing blood vessels. When the blood vessels expand, they reduce hypertension and high blood pressure.
Consuming a good amount of magnesium can lessen the risk of ischemic heart disease.
3. Prevent and Manage Diabetes
Cashew nuts (kaju) have less quantity of carbohydrates as compared to other common snacks. Being low in carbs helps them to have less impact on blood sugar levels. This makes them a good choice for people with Type 2 Diabetes as well as for people who want to prevent diabetes.
The risk of developing diabetes is high if you have obesity and weight issues. Moreover, proteins and healthy fats in kaju allow to regulate blood sugar levels.
Kaju also has a low glycemic index which reduces the chances of gestational diabetes.
4. Prevent Strokes
Cashew nuts are rich in magnesium which can help in lessening the risk of stroke.
This especially has a strong impact on hemorrhagic strokes which usually occur when a weakened blood vessel ruptures and spills blood into the brain.
Thus, kajus can help in reducing the risk of hemorrhagic strokes.
5. Promote Bones Health
Women are susceptible to bone diseases such as arthritis and osteoporosis. With time, the bones of women become brittle and lose their strength.
Therefore, to ensure strong and healthy bones, everyone should consume cashews. Cashew nuts are rich sources of calcium, copper, magnesium, zinc, and phosphorus which makes them the best choice for bone health and strength.
Calcium in cashew nuts promotes bone health and copper maintains bone density and prevents osteoporosis. Moreover, magnesium aids in reducing bone fractures.
6. Optimal Fetal Growth
Kaju is full of healthy minerals and vitamins that are essentially required during pregnancy.
Cashews have a rich amount of omega-3 fatty acids which allows them to support fetal growth. It is also essential for the development of the retina and brain of the fetus.
Additionally, the vitamins and minerals present in kaju determine the gestation time and prevent pre-term labor.
Some studies also show that Omega-3 fatty acids in the body can lessen perinatal depression.
7. Reduce Pain and Inflammation
Pro-inflammatory cytokines such as TNF-alpha and IL-6 are primarily involved in the process of pathological pain.
Cashew nuts are known to have anti-inflammatory and analgesic properties by stopping the formation of inflammatory cytokines and blocking pro-inflammatory cytokines.
Cashew nuts have zinc which aids in reducing inflammation. It also lessens the production of inflammatory cytokines and is essential for treating arthritis.
Inflammation during pregnancy is associated with abnormal brain development of the fetus. This increases the chances of mental illness in the fetus during pregnancy. Thus, it is essential to consume cashews to avoid any inflammation and mishaps.
In addition to this, cashew nuts have scavenging properties which can aid in protecting cells from damage. This shows that cashew nuts can aid in reducing pain and inflammation.
8. Improve Eye Sight
Cashew nuts have zeaxanthin which is an antioxidant and is known to protect the macula of the eye from external damage and also improve eyesight.
Thus, this shows that consuming cashew nuts can help in improving the eyesight.
However, more research is needed to support these claims.
9. Maintain Hair and Skin
Copper, iron, and zinc are closely linked with the premature graying of the hair.
However, cashews being rich in Zinc and Copper can help prevent premature graying of hair and also keep the hair healthy.
Moreover, Vitamin B3 also enhances blood circulation in the scalp which can make the hair healthy.
In addition to promoting hair health, they are also beneficial for the skin’s health. They are rich in Vitamin C and copper which makes the skin supple, healthy, and glowing.
Due to the vitamin C, cashews can also improve and retain the skin’s elasticity.
You can also learn more about the benefits of cashew nuts by watching this video by Dn. Amreen Kaleem.
Recommended Cashews Portion Per Day
There is no recommended cashew nuts dosage per day because the need varies from person to person.
However, 1 ounce (15-18) of cashew nuts (kajus) can be consumed on average to reap its benefits.
Overeating cashews can cause excess consumption of proteins and fats which can cause weight gain promoting obesity.
Side Effects of Cashew Nuts
Cashew nuts if consumed in moderation do not have any potential side effects. Some of the common side effects associated with kaju are as follows:
- Allergic reactions in people who are allergic to cashews
- Overeating cashews can cause constipation and obesity
- Weight gain if consumed in large quantities
Final Words
Cashew nuts (kaju) are highly nutritious and beneficial for overall health for both men and women. One should consume 1 ounce (18 nuts) of cashews daily to reap and take advantage of its benefits.
However, overeating can cause excessive consumption of fats and proteins which can promote weight gain and obesity.
If you’re unsure of how to integrate cashew nuts into your daily routine, then you can consult the best nutritionist in Pakistan via Marham.pk.
You can also book a video consultation or in-clinic appointment with the best nutritionist in Pakistan by downloading our application or calling us at 03111222398.