They are rich in antioxidants, vitamins, and minerals such as phosphorus, zinc, magnesium, and copper.
Besides, when it comes to the benefits of cashew nuts for men, they boost fertility, improve digestion, eliminate erectile dysfunction, protect the inner lining of your stomach, and much more.
Moreover, the vitamin E and copper in cashews help make your brain faster and more focused. Plus, their antioxidants such as lutein and zeaxanthin keep your vision perfect. Furthermore, cashews give you a bright and pimple-free skin with their vitamin E, selenium, and zinc content.
Now, the most important question!
Do cashews really improve your health or am I just talking gibberish?
Well, all the cashew health benefits stated in this article are backed by scientific studies & researches. I have put in relevant reference links for you to get additional info in case you need it.
Moreover, I have explained in short each and every term that you often come across these days, so you won’t have to go looking for it on google over and over again.
Read on to know these 7 top cashew benefits for men, and appreciate this health-boosting gift of nature more than ever.
- A. 7 Interesting Benefits of Cashew Nuts for Men
- 1. Boost Your Fertility
- 2. Help Eliminate Erectile Dysfunction
- 3. Aid Digestion
- 4. Reduce Damage Caused Due to Alcohol
- 5. Help Make Your Body Robust and Healthy
- 6. Keep Your Heart Healthy
- 7. Help in Weight Loss
- B. How To Select & Serve?
- C. What are the Side Effects of Cashews?
- D. Conclusion
A. 7 Interesting Benefits of Cashew Nuts for Men
1. Boost Your Fertility
Life has become more unhealthy and hectic lately, which has unfortunately increased the odds of infertility.
Nevertheless, cashews can help you achieve and maintain optimum fertility.
Cashew nuts are an excellent source of Zinc, which is crucial for male fertility. Just 100 g of cashews contains 5.78 mg of zinc (1).
1.1 Role of Zinc in the Male Reproductive System
Zinc is required by both the male and female reproductive systems for their normal functioning.
However, this trace mineral has a more prominent role in the male fertility, i.e., to get the female partner pregnant.
1.2 How Zinc Enhances Your Fertility Level?
During the developmental process of sperms (spermatogenesis), zinc concentration increases in the testes (2). Here it ensures that the developed sperm cells are of high quality and are produced in good quantity.
Such sperms are highly motile (with a forward progression of 25 micrometers or more per second). This means these sperm cells can effortlessly move back and forth, compete, and the best one of them can penetrate the female egg easily.
A male producing such healthy sperms is called to be highly fertile.
1.3 This Happens When Your Body is Low on Zinc
On the contrary, a deficiency of zinc results in the low testosterone level, which in turn affects the whole sperm production process.
The deficient male has a low sperm count and produces sperm of very low quality.
Low-quality sperm cells are:
- Abnormally shaped, which hinders their normal swim movement
- Immature, as the creation of their outer membrane and tail is affected, resulting in low motility (progression of less than 5 micrometers per second) or non-motile sperms.
- Infested with Chromosomal defects– resulting in mutation or abnormal development of the child.
These factors reduce the chances of fertilization and contribute to infertility.
1.4 How To Restore Your Lost Fertility?
Cashews can help you regain normal fertility level.
Their zinc content (or zinc supplementation) can help improve the sperm quality in infertile males (5).
1.5 Should You Eat More Cashews If You Are Sexually-Active?
Yes absolutely, the ejaculate (semen) of a male on an average contains 5 mg of zinc per discharge.
And since zinc is an essential component of a healthy male reproductive system, you undoubtedly need to be snacking more on cashews, in case you are not getting it from the other food sources.
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 see changes. Make it a routine to eat 15 cashews every day, and you will be improving your fertility considerably 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).
Nevertheless, 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. 100 g of raw cashew nuts contain 2.123 g of L-arginine.
This L-arginine is required for longer & stronger erections.
2.2 Here’s how L-Arginine makes You Hard
When you are sexually excited, the arginine first gets converted into a gas called nitric oxide (NO). Nitric oxide then signals your blood vessels and its surrounding smooth muscles to relax.
The dilated or relaxed blood vessels then facilitate the circulation of oxygen-rich blood, which is essential for you to have a normal erectile function (9).
When you have a healthy blood flow to the arteries of your penis, you experience rigid erections that last longer.
Consequently, you can thoroughly enjoy this side of your life and can eventually get rid of the stress and anxiety too.
2.3 What do Studies Say & How Much Arginine to Consume?
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 have better sexual performance than those who don’t.
And this is something you should not be ignoring because sex is one of the factors of happy & healthy adult life.
3. Aid Digestion
Digestive problems such as constipation and indigestion can trouble anyone at any time. If you are the one experiencing it more often, you should load up on cashews.
Cashews play an active role in the elimination of indigestion. This is due to their high fiber and magnesium content.
Specifically, 100 g of cashews contain 3.3 g dietary fiber and 292 mg magnesium.
3.1 How do Fiber and Magnesium Improve Your Digestion?Fiber adds bulk to your diet causing the expansion of your intestinal walls and also retains fluid for the speedy passage of foods through your digestive system (11) (12). Fiber along with magnesium stimulates peristalsis, which is an essential process for an efficient digestive system.
Thus, cashews assist in proper food digestion, relieve constipation, and avert indigestion.
This peristalsis-stimulating property of magnesium is the reason why it is a common ingredient in the laxatives.
Besides, if you have no idea what peristalsis is, here is a quick explanation for you.
What is Peristalsis?
Peristalsis is a wavelike motion that contracts and relaxes the muscles lining the organs of your digestive system. This peristaltic motion helps move the food you ate through the length of your digestive tract so it can be properly digested, assimilated, and excreted.
Specifically, 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 your body is unable to carry out peristalsis, your food won’t be digested properly. And if it isn’t digested completely, you won’t be getting all its nutrients, which can be a worrying situation if the problem stays for long.
Cashew nuts not just aid in digestion, but also ensure that the inner lining of your stomach stays protected from the damaging effects of free radicals.
What are Free Radicals?
Free radicals are the single highly unstable oxygen atoms that constantly try to steal electrons from other molecules such as DNA, proteins, carbohydrates, and lipids to achieve stability.
They can, therefore, unstabilize them and create new free radicals, initiating a chain reaction and damaging cells in the process.
To deal with them, antioxidants in your body donate their electron to the free radicals to stabilize them and thus eliminate their damaging effects on the body.
Free radicals are produced either from the normal metabolic processes or the exposure to external sources such as pollution, x-ray, smoking, etc.
This protective property of cashews, like other nuts, is due to the presence of a good amount of antioxidants (13). The Oxygen Radical Absorbance Capacity (ORAC) value of cashews is 1,948 μ mol TE/100g).
4. Reduce Damage Caused Due to Alcohol
Not only heavy drinking but also moderate drinking can negatively affect your digestive system. As a result, it can create problems such as acid reflux, stomach ulcers, and heartburn.
Cashew nuts can help reduce alcohol-induced stomach damage and the problems associated with it (14).
4.1 How Cashew Nuts Benefit Your Stomach Health?
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.
Studies done on mice indicate 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.
You are supposed to have their levels normal in order to stay safe from oxidative stress, DNA damage, liver damage and the diseases such as cancer (17).
Regular consumption of cashews can effectively ensure their levels remain within a healthy range.
5. Help Make Your Body Robust and Healthy
The palatable cashew nuts are enriched with minerals that make your body strong and keep it well-functioning.
100 g of cashews contains 292 mg of magnesium and 2.2 mg of copper. 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 mainly 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 so you can have a strong & flexible body.
5.2 What If You Are Low on Magnesium & Copper?
A deficiency of magnesium and copper can make your bones brittle and joints stiff, which can give rise to diseases such as osteoporosis and rheumatoid arthritis.
5.3 How its Phosphorus content Benefit Your Body?
Cashews also contain phosphorus in abundance, which provides ample 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).
Phosphorus plays an essential role in the energy production and is found in all the cells of your body. It is present in the form of phosphates as the component of ATP (Adenosine triphosphate).
For your info, ATP is the energy currency of your body, just as the dollar or rupee is your monetary currency.
Everything that your body does from blinking or wiggling your toes to carrying out metabolic processes- all require cellular energy, which is derived from the small ATP molecules.
How does ATP Molecule Provide You Energy?
Structurally, ATP contains one adenosine (an organic 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.
This released energy then fuels up the cellular activities and its processes and enables you to perform your desired function.
5.4 This Happens When You Are Low On Phosphorus?
When your body is deficient in phosphorus, it becomes difficult for it to fulfill the energy demands of your cells and tissues.
As a result, their biochemical processes slow down, lose their efficiency, and fail to produce the result they should.
Consequently, you start feeling weak, tired, worn out and are unable to perform even your regular tasks (20). This affects not only your performance but also your career, your relationships, and possibly every sphere of your life.
Woah! Hail Phosphorus!
5.5 The Other Roles That Phosphorus Is Required forOther than that, 85% phosphorus is found in your bones and teeth– University of Maryland Medical Center. 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.
Besides, the zinc content in cashews ensures proper growth and development of your secondary sexual characters for striking masculinity, such as (21):
- Deeper voice,
- Moustache, and beard,
- Heavier musculature,
- Body hair, etc.
6. Keep Your Heart Healthy
Cashews are capable of keeping your heart throbbing efficiently, and can also ensure your blood vessels stay healthy.
Before I explain how cashews do this, here’s a quick explanation of 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 the cholesterol accumulates on your artery walls, creating plaques.
As a result, the arteries narrow, causing reduced blood flow to the heart. It can even result in a clot, which can obstruct blood flow to the heart muscle.
A CHD patient suffers chest pain, shortness of breath, or even myocardial infarction (heart attack).
6.1 How Cashews Protect You From Cardiovascular Disease?
- Cashews have a lower fat content than most other nuts.
- Roughly, 82% of that fat is unsaturated fatty acids.
- Plus, 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 help reduces the high triglyceride levels (24).
Now those who are wondering what triglycerides are, this is it:
Also, even though cashews have more carb content than other nuts, they don’t affect blood sugar level much.
This is because cashews have a low-glycemic index, with a score of just 22 out of 100. This means they do not aggressively spike up the blood glucose level and hence, only have a small impact.
It is a good thing for diabetic patients and in most cases, they can consume cashew nuts to keep their heart healthy without any other complication associated with blood sugar.
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.
Moreover, 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 is a good idea to get monounsaturated fats by including cashews in your low-fat diet for the sake of your heart.Furthermore, the high antioxidant level in nuts provides the additional benefit of cardioprotection against the damaging oxidative stress- British Journal of Nutrition Blomhoff R, Carlsen MH. Also, an impressive review study of the evidence linking nuts with a lower risk of coronary heart disease was done. It was published in British Journal of Nutrition. (Kelly JH, Sabate J.) (26).
-It 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 is associated with 37% reduced risk of coronary heart disease in comparison to those who seldom eat or never ate nuts.
- Each additional serving per week on an average reduces 8.3% risk of coronary heart disease.
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 how you will lose without their consumption.
This is because the fat of nuts is enclosed within a cell membrane, which makes it hard for the digestive enzymes to break them down 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 fat burn.
7.1 What Studies Say About Nut Consumption & Weight Gain?The study published in the journal Obesity showed that the assumptions linking nut consumption with weight gain are baseless (28). It was done on 8,865 adult men and women in Spain and took 28 months.
- The study found that those who eat nuts twice a week are 31% less likely to gain weight than those who rarely or never eat.
- The study authors specifically concluded- 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, which explains the weight-loss promoting 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).
Since cashews tend to increase thermogenesis, it means they cause calorie burn to get energy for their processing.
And, when you have more calorie burn than the calories you store, you naturally lose some weight.
7.1 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.
B. How To Select & Serve?
Avoid nuts that are sold open– Cashews are high in omega-6 fats that oxidize very easily. Therefore, they always carry a risk of mold contamination.
Consuming such nuts can cause inflammation and can 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.
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.
C. 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 the other type of nuts such as peanuts, almonds, Brazil nuts, and hazelnuts can develop allergic reactions to cashews as well.
Check with your doctor beforehand if you are hypersensitive to nuts.Issues with diabetes– Normally, 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, eventually bringing 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 as 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 for your health-specific advice before including cashews in your diet.Issues with Surgery– Cashew nuts can affect your blood sugar level, which in turn can create complications. Therefore, avoid eating them at least two weeks before and after surgery. Issues with Pregnancy and Breastfeeding– There is no scientific evidence as to how excessive consumption of cashews affects you and your baby. Therefore, better be safe and consume them only in food amounts. Health complications– cashew nut contain varying levels of nutrient-sapping compounds and lectins, which can be hard for your gut to handle. If you find symptoms such as a headache or joint pain, restrict your nut consumption for a while. You can again include them in your diet once the symptoms subside.
The health benefits of cashew nuts for men are numerous. Their regular consumption can really help you maintain your optimum health. Cashews keep you shielded from the damaging effects of free radicals, increase your fertility, and protect your heart.
Moreover, cashews are extremely beneficial for your gut health and also ensure an efficient & healthy digestion.
Therefore, start consuming them soon while hydrating yourself properly, and it won’t take much before you start experiencing their positive effects on your health.