11 Amazing benefits of cashew nuts

Hidden within the kidney-shaped shell of the cashew apple lies a nutritional gem—cashew nuts. Bursting with flavor and packed with essential nutrients, these nuts have earned their place as a cherished ingredient around the world. But beyond their delectable taste, cashews offer many health benefits that often go unnoticed.

From heart-healthy fats to mood-enhancing properties, join us in uncovering the secrets behind these little wonders and discover why cashews deserve a prominent place in your diet.

What are cashews?

Cashews are a type of nut that comes from the cashew tree (Anacardium occidentale), native to northeastern Brazil. The cashew nut is encased in a hard shell, which is surrounded by a double shell that contains a caustic, resinous substance known as cashew balm. This balm can cause skin irritation, so it must be carefully removed during processing.

What do cashews taste like?

Cashews have a unique and distinctive flavor. They are often described as having a sweet, buttery, and slightly creamy taste. The sweetness is subtle, and the nut's natural creaminess adds to its appeal. Cashews have a mild and delicate flavor profile compared to some other nuts like almonds or peanuts, which can be more intense or robust in taste.

Cashew Nutritional Value

Cashews are nutrient-dense nuts that offer a variety of essential nutrients and health benefits. Here is the approximate nutrient value for a 1-ounce (28-gram) serving of dry-roasted cashews:

● Calories: Around 157 calories, making them a calorie-dense snack.

● Protein: Approximately 5 grams of protein, providing a source of dietary protein.

● Total Fat: Approximately 12 grams of total fat, which includes both monounsaturated and polyunsaturated fats.

● Saturated Fat: Approximately 2 grams of saturated fat, which is relatively low.

● Carbohydrates: Approximately 9 grams of carbohydrates, including fiber and natural sugars.

● Dietary Fiber: Around 1 gram of dietary fiber, supporting digestive health.

● Sugars: About 1 gram of naturally occurring sugars.

● Vitamins: Cashews are a good source of vitamins, particularly vitamin K and vitamin B6. They also contain smaller amounts of other B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and folate (B9).

● Minerals: Cashews are rich in essential minerals such as magnesium, phosphorus, potassium, and zinc.

● Copper: Cashews are notably high in copper, which is important for various bodily functions, including the formation of red blood cells.

● Manganese: They also provide a significant amount of manganese, which supports bone health and metabolism.

● Selenium: Cashews contain selenium, an essential mineral with antioxidant properties.

Are Cashews Good For You?

Now let's take a look at some of the great health benefits of cashew nuts when eaten consistently:

1. Heart Health

Cashews are rich in monounsaturated and polyunsaturated fats, including oleic acid, which is linked to heart health. These healthy fats may help reduce the risk of heart disease by lowering levels of LDL (bad) cholesterol.

2. Weight Management

Despite being calorie-dense, cashews can be a satisfying snack due to their healthy fats and protein content. Eating them in moderation may help control appetite and reduce the likelihood of overeating, which helps to lose weight.

3. Nutrient Density

Cashews provide essential nutrients like vitamins (e.g., vitamin K, vitamin B6), minerals (e.g., magnesium, phosphorus, potassium), and antioxidants (e.g., selenium). These nutrients play various roles in maintaining overall health.

4. Bone Health

Cashews are a good source of minerals like magnesium and phosphorus, which are important for bone health. Magnesium, in particular, contributes to bone density and strength.

5. Diabetes Management

The moderate carbohydrate content and the presence of fiber in cashews can help regulate blood sugar levels when consumed in moderation as part of a balanced diet.

6. Antioxidant Properties

Cashews contain antioxidants like selenium, which help protect cells from oxidative damage and reduce the risk of chronic diseases.

7. Anti-Inflammatory

The combination of healthy fats and antioxidants in cashews may contribute to reducing inflammation in the body, which is associated with various health issues.

8. Digestive Health

Cashews provide dietary fiber, which supports digestive health by promoting regular bowel movements and preventing constipation.

9. Skin and Hair Health

The vitamins and minerals in cashews, including zinc and copper, are essential for maintaining healthy skin and hair.

10. Mood and Cognitive Function

Cashews contain tryptophan, an amino acid that plays a role in the production of serotonin, a neurotransmitter associated with mood regulation. They also provide B vitamins that support cognitive function and brain health.

11. Nervous System Function

Cashews are a source of magnesium, which is crucial for nerve function and muscle relaxation.

Potential Side Effects of Eating Cashews

Allergies

Cashew allergies are relatively common and can cause a range of allergic reactions, including itching, swelling, hives, difficulty breathing, and, in severe cases, anaphylaxis. Individuals with nut allergies should avoid cashews and related products.

Digestive Issues

Eating a large quantity of cashews in one sitting can lead to digestive discomfort, including bloating, gas, and diarrhea, due to their fiber content. Moderation is key to avoiding these issues.

Oxalate Content

Cashews contain oxalates, compounds that can contribute to the formation of kidney stones in susceptible individuals. If you are prone to kidney stones, consult with a healthcare professional about including cashews in your diet.

Interference with Absorption

Some people may experience reduced mineral absorption, such as iron and calcium, due to the phytic acid content in cashews. This can be mitigated by soaking or roasting the nuts before consumption.

Mold Contamination

Occasionally, cashews may be susceptible to mold growth, which can produce mycotoxins. Purchase cashews from reputable sources to minimize this risk.

Cashew Shell Oil

The cashew shell contains a caustic substance called cashew balm that can cause skin irritation. It is crucial to purchase cashews that have undergone thorough processing to remove the cashew balm.

How many cashews should you have in a day?

The appropriate number of cashews to consume in a day depends on your individual dietary needs, goals, and overall calorie intake. Cashews are calorie-dense due to their healthy fat content, so portion control is important, especially if you are watching your calorie intake or managing your weight.

A standard serving size for nuts, including raw cashews, is typically considered to be about 1 ounce (28 grams), which is roughly a small handful or 18-24 cashews, depending on their size.

How to Incorporate cashews in your diet

● Snacking: You can enjoy a small handful of plain, roasted, or lightly salted cashews as a satisfying and nutritious snack.

● Trail Mix: Create your own trail mix by combining cashews with other nuts, dried fruits, and a sprinkle of dark chocolate chips for a sweet and savory blend.

● Smoothies: Add a tablespoon of cashew butter or a handful of raw cashews to your morning smoothie for a creamy and nutty flavor. They pair well with fruits like bananas and berries.

● Salads: Toss roasted cashews into your salads for a delightful crunch and added protein. They pair wonderfully with leafy greens, vegetables, and a zesty vinaigrette.

● Stir-fries: Use cashews nuts in vegetable stir-fries for added texture and flavor. Raw cashews can complement the flavors of Asian-inspired dishes.

Where to buy cashew nuts?

Most grocery stores and supermarkets sell cashew nuts in various forms, including whole, halves, pieces, and even cashew butter. You can purchase cashew nuts from online retailers like our African Food Store.