Do you want a good physique and get rid of the problems associated with men? That too without putting in much effort!
Well, who doesn’t, right?
Cashews can do all of this and much more for your body.
Being nutritionally-rich, these nuts bring along a plethora of health benefits. Specifically, cashew nuts are loaded with antioxidants, vitamins, and minerals such as phosphorus, zinc, magnesium, and copper.
And, when it is about the benefits of cashew nuts for men, they boost fertility, improve digestion, eliminate erectile dysfunction, protect the inner lining of your stomach from alcohol damage.
And, guess what? these are not the only benefits that cashew nuts provide!
[✓] Vitamin E and copper in cashews help make your brain faster and more focused.
[✓] Their antioxidants such as lutein and zeaxanthin keep your vision perfect.
[✓] Also, cashews give you a bright and pimple-free skin with their vitamin E, selenium, and zinc content.
Here’re the top 7 health benefits of cashew nuts for men- based on scientific studies.
I’ve also explained how can you get them? So, keep reading.
Table of Contents
- A. Video Explanation
- B. Cashew Nut Health Benefits for Men [Infographic]
- C. 7 Benefits of Cashew Nuts for Men- A Detailed Guide
- D. How To Select and Serve Cashew Nuts?
- E. What are the Side Effects of Cashews?
- F. Conclusion
A. Video Explanation
B. Cashew Nut Health Benefits for Men [Infographic]
C. 7 Benefits of Cashew Nuts for Men- A Detailed Guide
1. Boost Your Fertility
The unhealthy and hectic lifestyle has unfortunately increased the likelihood of infertility in men.
Nevertheless, cashew nuts can help you achieve and preserve optimum fertility level.
Cashews are the excellent source of Zinc, which is a crucial element for male fertility. Just the 100 g of cashews contains 5.78 mg of zinc (1).
1.1 What is the Role of Zinc in the Male Reproductive System?
Zinc is essential for the healthy reproductive system of both sexes, especially the males.
In males, zinc improves the sperm quality and count, raising the fertility level in men. Thus, it helps males get their female partner pregnant successfully.
1.2 Here’s How Zinc Enhances Your Fertility Level?
During the developmental process of sperm (i.e. spermatogenesis), zinc amount starts to increase in the testes (2). Here, zinc ensures the production of good quality sperm in high quantity.
Such sperms are highly motile (with a forward movement of 25+ micrometers per second). These healthy sperm cells can easily move, compete, and penetrate the female egg.
A male producing such healthy sperms is called to be highly fertile.
1.3 But, What Happens When Your Body is Low on Zinc?
Zinc deficiency reduces the testosterone level too, affecting the whole sperm production process in testes.
Consequently, such a zinc deficient male has a low sperm count and produces sperm of very low quality.
‘Low-quality sperm cells’ means they are:
- Abnormally shaped, which hinders their normal swim movement
- Immature, as their outer membrane and tail are affected. This leads to the sperms with low motility (i.e. moving fewer than 5 micrometers per second) or no motility at all.
- Infested with Chromosomal defects– resulting in mutation or abnormal development of the child.
Thus, zinc deficiency in males:
- reduces the chances of successful fertilization, and
- creates genetic defects in the newborn.
1.4 How To Restore Your Lost Fertility?
With consuming cashews daily, you are more likely to regain your normal fertility level.
Not only that, but their zinc content also helps improve sperm quality in the infertile males (5).
1.5 Should You Eat More Cashews If You Are Sexually-Active?
The ejaculate (semen) of a male on an average contains 5 mg of zinc per discharge.
Considering the importance of zinc in a healthy male reproductive system, you must snack more on cashews.
1.6 How Many Cashews To Eat Per Day?
15 cashew nuts a day should do the trick.
Remember, Rome wasn’t built in a day. You need time & discipline before you start seeing changes.
Make a routine to eat 15 cashews per day, and you will greatly improve your fertility over time.
2. Help Eliminate Erectile Dysfunction
Who doesn’t want to perform like a champion in the bed? But to do that, you need to be erect for a sufficient amount of time (if not for as long as you want).
However, things often don’t go as planned and you end up being flaccid shortly after starting.
This condition wherein you fail to develop or maintain an erection during sexual activity is called erectile dysfunction.
The reason? –Unhealthy lifestyle, poor food choices, obesity, depression, anxiety, etc. (7).
But, you can still go “nuts” while sex by starting or increasing the consumption of cashews (8).
2.1 How do Cashews Help Getting Stronger Erections?
Cashews are rich in an amino acid L-arginine, which is required for stronger and longer erections.
You can easily get 2.123 g of L-arginine from 100 g of raw cashew nuts.
2.2 How L-Arginine makes You Hard?
When you are sexually excited, arginine converts into a gas called nitric oxide (NO). Nitric oxide then signals your blood vessels and the surrounding smooth muscles to relax.
These relaxed blood vessels facilitate the circulation of oxygen-rich blood, which is necessary to have a normal erectile function (9).
When you have a great blood flow to the arteries of your penis, you experience rigid erections for longer durations.
This enables you to enjoy this side of your life. Plus, a great time in bed also relieves stress and anxiety.
2.3 How Much Arginine to Consume for a Great Bedtime?
According to the National Institutes of Health– consuming 3,000-5,000 mg of arginine dose or arginine-rich foods on a daily basis treats organic erectile dysfunction (10).
On the other side, men who consume 3,000 mg of arginine on a daily basis perform sexually better than those who don’t.
Thus, cashews help you engage in a satisfying sex and play an indirect role in making your life happy & healthy.
3. Aid Digestion
Digestive problems such as constipation and indigestion can trouble you anytime. If you are suffering from digestive disorders more often, then you should load up on cashews.
Cashews are high in fiber and magnesium, which play an active role in eliminating indigestion.
Just 100 g of cashews contains 3.3 g of dietary fiber and 292 mg magnesium.
3.1 How do Fiber and Magnesium Improve Your Digestion?
Moreover, fiber pairs with magnesium to stimulate peristalsis; a necessary process for an efficient digestive system.
It is due to this peristalsis-stimulating property of magnesium that it is used commonly in the laxatives.
Thus, cashews assist in proper food digestion and relieve constipation & indigestion.
If you have no idea what the heck peristalsis is, here is a quick explanation for you.
➥ What is Peristalsis?
Peristalsis is a wavelike motion that contracts and relaxes muscles lining the organs of your digestive system. This peristaltic motion helps move food through the length of your digestive tract. This process allows the proper digestion, assimilation, and excretion of your food.
Peristalsis serves the same purpose as a conveyor belt in a factory i.e. to move things further in an assembly line for their processing.
If there is any problem with the peristalsis, your food won’t be digested properly. This will leave your body unable to extract nutrients, creating indigestion and problems in the long-term.
➤ Cashew nuts not just aid digestion, but also protect the inner lining of your stomach from the damaging effects of free radicals.
➥ What are Free Radicals?
Free radicals are the single highly unstable oxygen atoms. They constantly try to steal electrons from other molecules such as DNA, proteins, carbohydrates, and lipids to achieve stability.
Free radicals can unstabilize them, initiate a chain reaction, and damage body cells in the process.
Free radicals are produced by metabolic processes or exposure to pollution, x-ray, smoking, etc.
Antioxidants neutralize them by donating their electron to the free radicals. The process stabilizes the free radicals and averts their damaging effects on the body.
Cashews have this protective property due to the presence of a good amount of antioxidants (13). To be specific, the Oxygen Radical Absorbance Capacity (ORAC) value of cashews is 1,948 μ mol TE/100g).
4. Reduce Damage Caused Due to Alcohol
Both heavy drinking and moderate drinking can negatively affect your digestive system. This, in turn, can create problems such as acid reflux, stomach ulcers, and heartburn.
But the good news is, cashew nuts can reduce alcohol-induced stomach damage and ward off associated problems (14).
4.1 How Cashew Nuts keep Your Stomach Healthy?
Cashews contain a useful phenolic compound called Anacardic acids (AAs), which provide gastro-protection (15). A handful of cashew nuts contain about 20 mg of Anacardic acid.
AAs possess anti-ulcerogenic, antibacterial, antitumor, antiparasitic, antibacterial, and antioxidant activities (16). Researchers found that these health-favoring properties of cashews can avert harmful chemical changes caused by alcohol consumption.
Furthermore, mice studies indicated that AAs protect the gastric area from the damaging effects of ethanol. Moreover, AAs also prevent alcohol-induced changes in the levels of GSH, MDA, catalase, SOD, and Nitrate/Nitrite.
Their normal levels are crcucial for protection from oxidative stress, DNA damage, liver damage and diseases such as cancer (17).
You can keep these values in normal range by consuming more of cashews.
5. Help Make Your Body Robust and Healthy
Did you know that cashew nuts also help in making your body strong and well-built? I bet you didn’t. But that’s a fact that even science endorses.
These nuts are enriched with minerals that make your body strong and keep it well-functioning.
Just 100 g of cashews contains 292 mg of magnesium and 2.2 mg of copper. And both of these minerals work in concert to strengthen your bone mass.
5.1 How Magnesium & Copper Provide a Well-built Body?
Magnesium, like calcium, plays a structural role in bones and is stored there (18).
On the other hand, copper maintains flexibility in your joints by synthesizing elastin and collagen (19).
Both of these minerals are essential for the healthy development & functioning of your bones to have a strong & flexible body.
5.2 What Happens When You Are Low on Magnesium & Copper?
A deficiency of magnesium and copper can make your bones brittle and joints stiff. Over time, the deficiency can result in diseases such as osteoporosis and rheumatoid arthritis.
5.3 How the Phosphorus in Cashews Benefits Your Body?
Phosphorus is found in all the cells of your body and plays an essential role in the energy production. It is present in the form of phosphates as a component of ATP (Adenosine triphosphate).
Cashews contain phosphorus in abundance, supplying a sufficient amount of energy to your body.
Just the 100 g of cashews contains 593 mg of phosphorus, which is 59% of the daily value (DV).
For your info, ATP is the energy currency of your body, just as the dollar or rupee is the monetary currency.
Everything that your body does from blinking to carrying out metabolic processes- all require cellular energy. This energy is derived from these small ATP molecules.
➥ How does ATP Molecule Provide You Energy?
Structurally, ATP contains one adenosine molecule bonded to three phosphate molecules in a row.
Energy is released whenever the bond between the (peripheral) phosphate molecule and ADP (adenosine diphosphate; adenine+2 phosphate molecules) breaks.
The energy released fuels up the cellular activities, enabling you to perform your desired function.
5.4 But, What Happens When You Are Low On Phosphorus?
When your body is phosphorus-deficient, it can not fulfill the energy demands of its cells and tissues.
As a result, their biochemical processes slow down and efficiency drops.
Consequently, you start feeling weak, tired, and worn out, unable to perform even your regular tasks (20). This constantly fatigued state affects your performance, career, relationships, and possibly every sphere of your life.
That’s phosphorus for you. So, hail Phosphorus!
5.5 The Other Roles That Phosphorus Is Required for
➤ According to the University of Maryland Medical Center- Your bones and teeth contain 85% of phosphorus. Together with calcium, it provides structure and strength to your skeletal system and also preserves your teeth.
➤ Moreover, phosphorus maintains your overall health by playing a major role in the growth and repair of your body cells and tissues.
Next, zinc in cashews ensures proper growth and development of your secondary sexual characters, such as (21):
- Deeper voice,
- Moustache, and beard,
- Heavier musculature,
- Body hair, etc.
6. Keep Your Heart Healthy
Before I explain how cashews do this, here’s a quick explanation to both these terms.
➥ What is Cardiovascular Disease & Coronary Heart Disease?
Cardiovascular disease is a broad category of illnesses that involve heart (cardio) or blood vessels (Vascular).
Coronary heart disease (CHD), also known as coronary artery disease (CAD), is one of the types of the cardiovascular disease.
CHD happens when cholesterol accumulates on your artery walls, creating plaques.
As a result, the arteries narrow, reducing blood flow to the heart. It can even result in a clot, which can obstruct blood flow to the heart muscle.
A CHD patient usually suffers chest pain, shortness of breath, or even myocardial infarction (heart attack).
6.1 How Cashews Protect You From Cardiovascular Disease?
First of all, cashews themselves do not cause any weight gain or cardiovascular disease. This is because they have lower fat content than most of the other nuts.
- 82% of that fat is unsaturated fatty acids.
- and 66% of those unsaturated fatty acids are heart-healthy monounsaturated fats.
► Studies on diabetic patients show that monounsaturated fat in combination with a low-fat diet helps reduce high triglyceride levels (24).
Now those who are wondering what triglycerides are:
➥ Triglycerides is a form of fat found in the bloodstream. The high level of triglycerides increases the risk of heart disease and other health problems.
► Moreover, the daily consumption of cashew nuts brings down the level of total cholesterol and LDL cholesterol (the bad cholesterol) (25). Again, a good thing for your heart. Besides, cashews themselves contain zero cholesterol.
Hence, it good for your heart to get monounsaturated fats by including cashews in your low-fat diet.
► The high level of antioxidants in cashews provides cardioprotection against the damaging oxidative stress- British Journal of Nutrition Blomhoff R, Carlsen MH.
► Also, a review study linked nuts with lowering of the risk of coronary heart disease. It was published in the British Journal of Nutrition. (Kelly JH, Sabate J.) (26).
The study took into consideration the findings of 4 studies viz.:
- The Adventist Health Study,
- Nurses’ Health Study and,
- The Physician’s Health Study,
- Iowa Women’s Study.
IT WAS FOUND THAT:
- Consuming nuts 4 times a week reduces the risk of coronary heart disease by 37%. The study compares with those who rarely or never ate nuts.
- Also, each additional serving per week reduces the risk of coronary heart disease by further 8.3%
It is also worth noting that, cashews don’t affect blood sugar level much, even though they have more carb content than other nuts.
This is because cashews have a low-glycemic index, having a score of just 22 out of 100. This means they do not aggressively spike up the blood glucose level.
➥ What is Glycemic Index?
Foods that contain carbohydrate are assessed on a scale of 0 to 100 according to how quickly the blood sugar spikes and how high it goes after they are consumed.
The score of 100 represents extreme spike caused by pure glucose.
It is a good thing for diabetic patients. In most cases, they can consume cashew nuts to keep their heart healthy without any other complication associated with blood sugar.
7. Help in Weight Loss
Even though cashews bring cardio-protective benefits, many avoid them due to the fear of weight gain.
However, scientific studies suggest otherwise. These studies deny the possibility of weight gain with nut consumption.
On the contrary, cashew nuts can actually help you lose weight faster than without them.
This is because the fat in nuts is enclosed within a cell membrane. This makes it hard for the digestive enzymes to break them into fatty acids or cholesterol. Thus, the nut fat leaves the body undigested and therefore, doesn’t contribute to weight gain (27).
Besides, nuts like cashews are rich in omega-3 fatty acids, which boost metabolism causing a more rapid fat burn.
7.1 What Studies Say About Nut Consumption & Weight Gain?
➤ The study published in the journal Obesity found assumptions linking nut consumption with weight gain to be baseless (28). It was done on 8,865 adult men and women in Spain and took 28 months.
- The study also found that those who eat nuts twice a week are 31% less likely to gain weight than those who rarely eat.
- The study authors concluded that- Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardioprotective diet and also allay fears of possible weight gain.
➤ Another study published in The Journal of Nutrition states that nut-consumers have a lower BMI than non-consumers (29).
This means that the nuts fill you up and eliminate the need to eat anything soon. This, in turn, lowers BMI and reduces blood cholesterol, explaining the weight-loss effect of cashews (30).
➥ What is BMI?
BMI or Body Mass Index is a screening tool that indicates whether a person is underweight, overweight, obese, or a healthy weight.
Specifically, BMI is a measure of body fat based on your weight and height.
So, if your BMI is:
- <18.5, you are underweight,
- 5-24.9, you are a healthy weight,
- 0-29.9, you are overweight,
- >30, you are obese
Here’s the BMI CALCULATOR to calculate your BMI Score. TRY IT YOURSELF.
➤ Moreover, cashew nuts are the nutritious snacks that enhance satiety and increase thermogenesis (31).
➥ Thermogenesis is the production of heat and energy for digestion, absorption, and excretion.
Cashews increasing thermogenesis means they burn calorie to get energy for their complete digestion.
Hence, when you have more calorie burn than the calories you store, you naturally lose some weight.
7.2 How to Consume Nuts for Their Maximum Weight-loss Effect?
- American Heart Association suggests eating cashews raw and unsalted.
- Consume nuts in a moderate quantity on a regular basis to lose weight faster.
- For a change, you can also spread some nut butter on your morning toast or bagel.
D. How To Select and Serve Cashew Nuts?
[✗] Avoid nuts that are sold open– Cashews are high in omega-6 fats, which oxidize very easily. Therefore, they always carry a risk of mold contamination.
Consuming such nuts can cause inflammation and invoke symptoms such as joint pain, brain fog, or a headache.
[✓] Hence, get cashews only from a sealed package. And, if possible, smell them to ensure they are not rancid.
D1. Cashew Serving Ideas
- Add cashews to your salad.
- Sprinkle them on top of oatmeal, cold cereal, or yogurt.
- You can also add cashews to muffin batter or pancake.
- Grind cashews and use them as a coating for poultry or baked fish.
- Cashews with a bit of maple syrup make a great topping for hot cereals.
E. What are the Side Effects of Cashews?
Nothing comes without the downside associated with it. Cashews are no exception. Check out these possible complications before beginning their consumption:
► Allergies– People allergic to other type of nuts such as peanuts, and hazelnuts can develop allergic reactions to cashews as well.
Check with your doctor beforehand if you are hypersensitive to nuts.
► Issues with diabetes– Typically, the intake of carbohydrates causes a rise in blood glucose level, which in turn triggers the pancreas to release insulin. The Insulin then processes this additional glucose and either send it to the cells in need of energy or stores it. Thus, it brings the blood glucose level back to normal.
However, in the case of a diabetic person, cashews can potentially spike blood sugar as just 100 g of cashews contain 30 g of carbohydrates, which is even more than the other nuts.
In this case, the blood sugar level remains elevated for long since the body either doesn’t produce enough insulin or is unable to use that insulin properly.
These unregulated events can worsen the health condition by creating the risk of additional health problems such as blindness, heart disease, or kidney failure.
Although cashew nuts have a low glycaemic index, you should still consult your doctor first.
► Issues with Surgery– Cashew nuts can affect your blood sugar level and create complications during surgery. Therefore, avoid eating them at least two weeks before and after surgery.
► Issues with Pregnancy and Breastfeeding– There is no scientific evidence how excessive consumption of cashews affects you and your baby. So it is better to be safe by consuming them only in food amounts.
► Health complications– Cashew nuts contain varying levels of nutrient-sapping compounds and lectins. It can be pretty hard for your gut to handle them. So, if you find symptoms such as a headache or joint pain, restrict your nut consumption for a while. You can re-include them in your diet once the symptoms subside.
These were the health benefits of cashew nuts for men. Their regular consumption can really help you maintain your optimum health. Cashews not only keep you shielded from the damaging effects of free radicals, but also increase your fertility level, and protect your heart.
Moreover, cashews are extremely beneficial for your gut health too as they ensure smooth & healthy digestion.
Start consuming cashew nuts right away. Also, don’t forget to hydrate yourself properly. It won’t take long before you start to experience their positive effects on your health.
Which of these cashew nut health benefits did you like the most?
Let me know by dropping a quick comment.
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