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Cashew Nuts: Everything You Need To Know

21 Apr 2023

Cashew nuts, despite their name, are a type of seed. They are made from cashew apples and have a high nutritional value and health benefits. Copper, magnesium, iron, phosphorus, and selenium are plentiful in them. The beneficial antioxidants and fatty acids in them are responsible for the majority of the health advantages. Cashews that aren't processed and raw cashews can be dangerous, so you shouldn't eat them raw. Although once processed, they are nutrient-dense and tasty, with numerous health benefits. Cashew eating has improved cardiovascular health, weight loss, and cholesterol reduction. This post will cover all of the cashews' health advantages and nutritional value.

What are Cashews?

Cashews come from cashew trees, indigenous to Brazil but grown in many nations worldwide. They are seeds that sprout on the bottom of cashew apples, also known as cashew fruits, and are not nuts. Cashew nuts/seeds are covered in kidney-shaped shells thickly layered with toxins.

Cashew nuts are primarily shelled by hand because mechanical shelling causes them to be damaged. Because of this hand preparation, cashew nuts can be costly to purchase. Cashew nuts are high in vitamin K, dietary fibre, omega-3 fatty acids, and other essential minerals, making them beneficial to your general health. They're a good energy source, and 18 cashew nuts provide about 5 g of protein or about 10% of the daily requirement. Cashews are distinguished from peanuts by minerals such as copper, manganese, and magnesium. Cashews are considered a better option than peanuts since they contain fewer omega-6 fatty acids and more omega-3 fatty acids. Inflammation and chronic diseases are linked to a poor balance of these fatty acids.

Are Cashews Toxic?

Cashews aren't poisonous in themselves, but they're encased in a shell made of the toxic oil urushiol.

The urushiol in cashew nuts, according to the National Institute of Health, can induce contact dermatitis. Itching, blisters, and skin rashes can all result from coming into touch with urushiol. The good news is that you can get rid of the toxins by roasting the cashews. Because raw cashews are prepared with such care, it is uncommon for someone to ingest a contaminated nut and develop dermatitis.

Can Cashews Harm Pets?

Cashew nuts can be used as healthy and nutritious dog treats. Antioxidants, fatty acids, and other nutrients beneficial to humans can also benefit dogs.

Cashews are safe, unlike the macadamia nut, which can be harmful to dogs. Because cashews are high in calories, you should limit how much you offer your dog. Cashews have about 157 calories and 12 grammes of fat per ounce (28 grammes).

What is Cashew Apples/Cashew Fruit?

Fresh cashew apples, which are high in antioxidants, can be consumed. Their flavour has been described as sweet and pleasant by some. Cashew apples have a tropical fruit flavour with citrus notes, similar to mango.

In cashew trees grow, cashew apples are used in cooking, jam making, and chutney making. Cashew apple juice is used to treat a variety of ailments.

Cashew Apple Fruit Juice Antioxidants

Cashew apple juice is high in antioxidants and offers a variety of health advantages. Cashew apple juice is substantial in antioxidants, according to the journal Experimental Biology and Medicine. Cashew apples are high in minerals and vitamin C and have antimicrobial characteristics. Cashew apple juice also includes anti-inflammatory effects, which could help you heal faster from an injury.

Cashew Nuts Nutritional Value

Cashew nuts have a high nutritional value, so they're good for you. According to Cleveland Clinic researchers, one ounce of cashew nuts (28 grammes) includes about 18 cashew nuts. According to the United States Department of Agriculture, one ounce of cashews provides 157 calories and 8.5 grammes of carbohydrates, which means that each cashew nut has roughly eight calories.

Organic cashew nuts are also good for digestion because 18 cashews include just under a gramme of dietary fibre (4 per cent of your RDI).

The monounsaturated fatty acid content of cashew nuts makes them so nutritious. Cashews have been found to contain linoleic acid, oleic acid, and palmitoleic acid, which provide various health benefits. According to researchers, eating an ounce of cashews every day can help avoid heart disease.

Cashew Antioxidants

Cashews are high in antioxidants and can help protect the body from the harmful effects of oxidative stress.

According to the Food Science and Nutrition journal, cashews include fatty acids and vitamin E, which have been demonstrated to have antioxidant qualities. According to researchers, Vitamin E's antioxidant properties help lessen the incidence of degenerative brain diseases, cancer, and cardiovascular disease.

Researchers have also discovered that including cashews in your diet boosts your body's total antioxidant levels.

Roasting cashew kernels are a great way to increase their antioxidant content. According to one study, roasting cashews over high heat increased the flavonoid and phenolic levels. These antioxidants are necessary for sustaining a healthy body.

The Health Benefits of Cashew Milk

Another approach to reap the health advantages of cashews is to drink cashew milk. Cashew milk contains all of the nutritional benefits of cashews and can be used in smoothies or as a dairy-free alternative to cow's milk.

Cashew milk is a rich source of plant sterols, according to research published in the health journal Nutrients in 2018. Plant sterols are natural antioxidants that aid in the immune system's strength and prevent chronic diseases.

Quick ideas:
  • Make your trail mix by combining cashews, other nuts, seeds, and dried fruit.
  • Blend whole, raw cashews in a food processor until smooth to make cashew butter (similar to peanut butter).
  • Before baking, sprinkle chopped cashews and herbs over main meals like fish or chicken.
  • You can add cashews to a salad or stir-fry.
  • As an alternative to dairy milk, try cashew milk.
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