Cashews are a frequent guest in the diet of adherents of a healthy lifestyle and proper nutrition. The nut can be called a natural multivitamin complex, because it has a unique composition of nutrients.
Together with experts, we talk about the benefits of cashews, the features of their selection and use.
History and types
Cashew grows on the Anacardium occidentalis tree. The branched plant has fruits similar to apples. At the end of the fruit (peduncle) you can see a curl – this is the cashew in its natural shell. The stalk is also used for food, but much less frequently than nuts.
The plant is native to Brazil. The exotic nut was discovered in the second half of the 16th century by Portuguese sailors, who brought it to India and Africa. Now cashews are grown in Latin America, India, Iran, Vietnam, Azerbaijan and almost the entire African continent.
There are 20 varieties of cashews depending on the degree of grinding. The first grade is whole, undamaged nuts of light color and the same size. Grade 20 is nut crumbs. In terms of types, cashews can be raw, roasted or dried.
Svetlana Gromova, development director of the company producing natural chocolate bob :
“Cashews are a true superfood. This is the only nut in nature that ripens on the outside of the fruit, and not on the inside. Cashews contain almost all vitamins and microelements, while they are the least allergenic of all types of nuts. According to statistics, only 6% of people on the planet are intolerant to it. In addition, cashews have a balanced composition and lower calorie content than other nuts, such as almonds or hazelnuts.
Another benefit is that cashew milk works well in lactose-free recipes. We also use nut milk in our chocolate making technology. Cashews are ground to a paste and then mixed with the rest of the ingredients in melangeurs. This chocolate is distinguished by its special delicate sweetness and creamy caramel taste.”
Nutritional value of cashews, composition and calorie content
Cashews are a nutritious product; 100 g contain 600 kcal. This calorie content provides a quick and long-lasting feeling of satiety, replenishing the body’s energy balance.
The composition of the nut is a natural vitamin and mineral complex:
| Item name | Content per 100 g |
|---|---|
| Vitamins | |
| B1 (thiamine) | 0.5 mg |
| B2 (riboflavin) | 0.22 mg |
| B4 (choline) | 61 mg |
| B5 (pantothenic acid) | 1.2 mg |
| B6 (pyridoxine) | 0.2 mg |
| B9 (folic acid) | 69 mcg |
| E (alpha tocopherol) | 6 mg |
| K (phylloquinone) | 35 mcg |
| PP (nicotinic acid, one of the forms of B3) | 7 mg |
| Minerals | |
| Silicon | 60 mg |
| Zinc | 5.6 mg |
| Copper | 2220 mcg |
| Potassium | 553 mg |
| Magnesium | 270 mg |
| Phosphorus | 206 mg |
| The nutritional value | |
| Squirrels | 18.5 g |
| Fats | 49 g |
| Carbohydrates | 22 g |
| Cellulose | 2 g |
In fact, the composition of the product is even wider, and the concentration of some elements even exceeds the daily norm – for example, copper and silicon. Such an excess does not pose a threat to humans, since the excess is eliminated naturally.
Benefits of cashew nuts for the human body
Cashews are useful for people suffering from diabetes. The product has a low glycemic index, meaning it does not cause sudden spikes in blood glucose levels. The indicator varies from 22 to 26 units depending on the processing characteristics. Roasted and salted nuts will have a higher rate.
Despite the high calorie content of the product, it promotes weight loss. If you are on a strict diet, even a small handful of nuts will relieve you from the painful feeling of hunger for several hours. But do not exceed the recommended daily dose of cashews – from 10 to 15 nuts, that is, no more than 35-40 g.
Anastasia Kostomakha , integrative nutritionist, biohacker, certified herbalist:
“Cashews are valued for their anti-cancer effects and are recognized by the global community as a superfood. The proanthocyanidin component in its composition is an anticancer agent that slows down the division of cancer cells.
Cardiologists love this nut for its high content of omega-3, 6 and 9 acids, which reduce cholesterol plaques in blood vessels.
The high amount of magnesium in the composition plays a huge role in the regulation of muscle contractions, eliminates cramps in the limbs, and also normalizes a person’s reaction to stressful situations, allowing one to maintain psychological balance.”
For women
For women, cashews are a real gift from nature. Polyunsaturated fatty acids, amino acids, magnesium, potassium, iron and other nutrients support the health of the nervous and reproductive systems, help normalize the cycle, and increase the overall tone of the body.
On a note! Cashews are especially useful during pregnancy due to the high concentration of folic acid (B9), necessary for the proper formation of the fetus.
Cashew butter also has beneficial properties. Manufacturers add it to face creams, shampoos, masks and balms. The oil improves skin condition, fights wrinkles, irritations, and acne. The product adds shine to hair, seals split ends, and makes combing easier.
For men
An amazing property of cashews is that it reduces the negative effects of tobacco smoke on the body. This is due to the content of tryptophan in the nut, an amino acid that neutralizes nicotine and other dangerous substances.
The nut is very useful for the reproductive health of men: it improves the potency and quality of sperm, and prevents premature ejaculation.
Like several other nuts and seeds, cashews help fight hair loss. The product is also credited with the ability to stop profuse sweating.
Which cashew is healthier: raw, roasted or dried?
Let’s take a closer look at the features of individual types of cashews:
- Raw
Raw cashews, harvested from the tree and peeled from the outer shell, are poisonous due to cardol (anacardic acid), a naturally occurring phenol that is concentrated between the outer shell and the body of the nut. Therefore, raw fruits are immediately soaked and necessarily subjected to heat treatment (drying, frying) – this rids them of the toxic substance. That is, you won’t find truly raw cashews on the shelves.
- Dried
The degree of drying of nuts varies. If it is very light, the color of the nut almost does not change. After severe drying, the fruit becomes beige-brown. If you want to buy the most natural product possible, choose lighter nuts.
- Fried
Roasted cashews have a richer taste and often become an ingredient in salads and cold appetizers. But roasting inevitably leads to the loss of a significant proportion of useful components. Therefore, it is better to choose dried fruits with a higher concentration of beneficial elements.
How to choose and store cashews correctly
When choosing, evaluate the appearance of cashews. The ideal option is whole nuts, not split into halves. The color – from light beige to dark – indicates the degree of processing. The lighter the nut, the healthier it is.
When purchasing packaged nuts, check the expiration date. And if you buy a product by weight, ask to try it – the taste should not be bitter, otherwise this is a sign of spoilage.
Store cashews at room temperature in a dry place. The average shelf life is about a month. If you want to extend it to 2 months, put the nuts in the refrigerator.
Anastasia Kostomakha:
“Cashews, like any other nut, need to be smelled before you buy them. Often, when exposed to light and open oxygen, nuts become rancid and begin to emit a specific odor. Also, refuse to buy cashews if you notice nuts in the package that are unevenly colored or have fungus or mold.”
What happens if you eat cashews every day?
Cashews can be consumed in small quantities every day. Eating 10–15 nuts a day will give you a powerful boost of energy. Cashews are a great option for a healthy snack on the run.
For athletes, the product will be an excellent help for increasing endurance. The combination of plant proteins and healthy unsaturated fats will quickly replenish the strength spent during training and speed up muscle recovery. The amino acids valine (1 g per 100 g of product) and isoleucine (0.73 g per 100 g) promote muscle growth.
But despite the wide range of beneficial properties, consider contraindications to consuming nuts. First of all, this is individual intolerance. Although cashews rarely cause hypersensitivity reactions, if you are prone to food allergies, introduce the product into your menu with caution.
You should not eat nuts during periods of exacerbation of diseases of the digestive system, or with stool disorders, since cashews stimulate intestinal function.
Conclusion
Cashews are unique – poisonous when raw and very healthy when processed. For those who adhere to a healthy lifestyle and watch their weight, the nut provides an opportunity to add a new taste to their diet, enrich it with useful ingredients and not experience a painful feeling of hunger due to dietary restrictions.