Cashews are a creamy and mildly sweet snack that many of us enjoy. Although they're technically seeds from the cashew tree, they are treated as nuts and often found in nut mixes. Cashews contain a variety of vitamins and minerals, including copper, magnesium, zinc, and iron (via Healthline). They also contain manganese, selenium, thiamine, and vitamin K. Cashews are high in unsaturated fats, which are healthy fats associated with a lower risk of heart disease. One ounce of these seeds contains five grams of protein, which is about the same amount of protein as many meats.

腰果是一种奶油味的甜甜的零食，我们很多人都喜欢吃。虽然严格来说它们是腰果树的种子，但它们被视为坚果，经常出现在坚果混合物中。腰果含有多种维生素和矿物质，包括铜、镁、锌和铁。腰果还含有锰、硒、硫胺素和维生素k，腰果富含不饱和脂肪，是一种健康脂肪，可降低患心脏病的风险。一盎司腰果含有5克蛋白质，相当于很多肉类所含的蛋白质量。

Cashews also contain polyphenols and carotenoids, which are two types of antioxidants. Antioxidants help fight against damage caused by free radicals in the body and can prevent diseases like cancer and heart disease. Although cashews are sometimes viewed as fattening, they can actually help you lose weight with the protein, fats, and fiber inside that will keep you full after eating.

腰果还含有多酚和类胡萝卜素，这是两种抗氧化剂。抗氧化剂有助于对抗体内自由基造成的损害，并能预防癌症和心脏病等疾病。虽然腰果有时被视为会使人发胖，但它们实际上可以帮助你们减肥，因为腰果中含有蛋白质、脂肪和纤维，可以让你们在进食后有饱腹感。

The protein, fiber, and fat content in cashews can also help you manage your blood sugar levels. "By keeping your blood sugar stable, cashews can help you feel satiated for longer and may even help with weight management," Mia Syn, RDN, told Livestrong. "They likely won't spike your blood sugar as much as the simple carbohydrates in some snack foods might." The vitamins and minerals in cashews play important roles in your body. Copper, for example, is essential for skin and bone health. Other vitamins protect the skin's barrier. "Cashews also contain vitamin E, which acts as an antioxidant to help protect cells from the damaging effects of free radicals, and therefore may help slow the aging process," said Syn.

腰果中的蛋白质、纤维和脂肪含量也可以帮助你控制血糖水平。RDN的Mia Syn告诉Livestrong：“通过保持血糖稳定，腰果可以帮助你更长时间感到饱足，甚至可以帮助你控制体重。”。“它们可能不会像一些快餐食品中的简单碳水化合物那样使你的血糖升高。”腰果中的维生素和矿物质对你的身体起着重要作用。例如，铜对皮肤和骨骼健康至关重要。其他维生素可以保护皮肤的屏障。“腰果还含有维生素E，它是一种抗氧化剂，有助于保护细胞免受自由基的破坏，因此可能有助于减缓衰老过程，”Syn说。

Are there any downsides to cashews? Well, yes. Although they are a nutrient powerhouse, cashews are relatively high in fat and calories. Enjoy them often, but stick to a one-ounce portion size each day.

腰果有什么缺点吗?嗯，是的。虽然腰果是一种营养强化剂，但它的脂肪和热量相对较高。可以经常享用，但每天保持一盎司的份量就够了。