History
Cashews, known scientifically as Anacardium occidentale, belong to the same family as the mango and pistachio nut.
The cashew tree is native to coastal areas of Brazil. In the 16th century, Portuguese explorers took cashew trees from this South American country and introduced them into other tropical regions such as India and some African countries, where they are now also cultivated. The cashew tree has always been a prized resource owing to its precious wood, cashew balm and cashew apple, but the cashew nut itself did not gain popularity until the beginning of the 20th century. Today, the leading commercial producers of cashews are India, Brazil, Mozambique, Tanzania and Nigeria.
Cashew nuts, small yet power-packed with nutrients, have grown popular worldwide as a delicious and versatile snack. However, beyond their rich taste, cashew nuts offer impressive health benefits that can positively impact the human body. This article provides an in-depth look at these benefits and discusses the balance needed to incorporate them healthily into your diet. Here, we explore how cashew nuts contribute to overall wellness, their nutritional tradeoffs, and considerations to keep in mind when choosing them as a health-boosting food.
Culinary Usage
Cashew nuts are tasty and highly sought-after nuts. They can be enjoyed either roasted or plain, and with or without salt. They are added to a various vegetarian and non-vegetarian delicacies and a range of confectionery food items like cookies, biscuits, and ice cream.
Apart from the famous and delicious cashew nut, the cashew tree offers an immense treasure of medicinal and industrial uses as well. These applications are widely popular in Guyana and all over the Amazon.
Cashew Nut Shell Liquid:
This is a by-product obtained while processing cashews and is a versatile material in terms of industrial usage. It is one of the sources of naturally available phenols. It is a raw material that is used in the preparation of drugs, insecticides, paints, plastics, resins, and anti-termite treatments for timber. Due to its medicinal properties and the presence of anacardic acids, cashew nut shell liquid has an antibiotic effect and is used in the treatment of sore tooth, leprosy, ringworm, warts, scurvy, and elephantiasis.
Cashew Bark and Leaf:
The bark and the leaf of the tree possess medicinal benefits and have been used as a remedy for both, diarrhea and colic. Cashew leaf extract is utilized to reduce blood sugar and blood pressure levels. Oils extracted from the seeds prove effective in the preparation of insecticides. The infusion of the bark of the cashew tree has astringent properties and is used as a mouthwash for treating oral ulcers and as a remedy for a sore throat and influenza. Leaves of the cashew tree, when boiled with water, serve as an anti-pyretic and are used for the treatment of aches and pains throughout the body.
Cashew Fruit (Cashew Apple):
Cashew apples possess anti-bacterial properties and have been proven to be effective in treating stomach ulcers and gastritis, which are usually caused by H. pylori bacteria. The juice from cashew apples is rich in vitamin C and has an anti-scurvy effect. It is widely utilized in the cosmetic industry due to the presence of antioxidants and is used in the preparation of various creams and shampoos.
Cashew extract
contains anacardic acid which is an antioxidant and has been shown to limit the pigmentation effects of aging and eradicate the cancer cells. Fruit of the cashew tree is used to treat infant’s thrush and sore mouth. In the Amazon, people use tea prepared from the bark and the cashew apple juice for chronic dysentery and as an anti-diarrheal remedy. It is also believed to possess sudorific or sweat-inducing properties. The juice extracted from the cashew apple can also serve as an ointment for aches of rheumatism and neuralgia.
In South America, it is used to prepare sauces, jams, and curries, and it is also fermented into vinegar and liquor. It is not very popular because of its acidic taste, owing to the presence of a layer of its skin that can lead to allergic reactions on the throat or tongue, making it non-palatable. It can be consumed only after steaming or boiling for a few minutes.
Cashew Seed: Oil extracted from cashew seeds is widely used for curing cracked heels. Powdered cashew seeds have anti-venom effects and are used for treating snake bites.
Nutritional Profile of Cashew Nuts
Cashew nuts are nutrient-dense full of anti-oxidants, vitamins and minerals which are required for the normal functioning of the body and offer a unique combination of healthful compounds:
- Healthy Fats: Cashews contain mostly unsaturated fats, which benefit heart health by lowering bad cholesterol (LDL) levels.
- Proteins: Cashews are a good source of plant-based protein, making them ideal for vegetarians and vegans.
- Vitamins and Minerals: They are rich in essential nutrients like magnesium, copper, zinc, phosphorus, and vitamins E and K.
- Antioxidants: Cashews contain antioxidants such as polyphenols and carotenoids, which protect the body from oxidative stress.
While these nutrients are beneficial, it’s essential to consume cashews mindfully, as their high fat content means they are also calorie-dense.
Key Health Benefits of Cashew Nuts
- Heart Health Improvement
Cashew nuts contain monounsaturated and polyunsaturated fats, which support cardiovascular health by reducing harmful LDL cholesterol and promoting good HDL cholesterol. Research suggests that diets incorporating moderate amounts of these fats can reduce the risk of heart disease. However, cashews’ high calorie content can be a concern for those managing weight, making it crucial to consume them in moderation.
- Bone Health Support
Cashews are an excellent source of magnesium and phosphorus, both vital for bone health. Magnesium supports calcium absorption, which is critical for bone density and strength, while phosphorus helps in forming bone structures. People at risk of osteoporosis or with bone-related concerns may benefit from including cashews in their diet.
- Boosting Immunity
Cashews contain zinc, an essential mineral for a strong immune system. Zinc aids in cell growth and repair, fortifies immune cells, and is especially beneficial during times of physical stress. For people focused on improving immunity through diet, cashews can be a valuable addition.
- Enhancing Skin and Eye Health
With high levels of antioxidants, including vitamin E, cashews contribute to skin health by reducing oxidative stress, which can slow signs of aging. Furthermore, cashews contain small amounts of lutein and zeaxanthin, antioxidants that promote eye health and may reduce the risk of age-related vision issues.
- Supporting Weight Management
Although cashews are high in calories, they can still play a role in weight management. Studies show that the protein and fiber content in nuts can promote a feeling of fullness, reducing overall calorie intake when eaten as part of a balanced diet. However, balancing portion sizes is key, as overconsumption can lead to unwanted weight gain.
- Prevents Cancer:
Proanthocyanidins are a class of flavonols which fight against tumor cells by stopping them to divide further. These proanthocyanidins and high copper content in cashew nuts help fight against cancerous cells and keeps you away from colon cancer. This is one of the major cashew nut benefits
- Lowers High Blood Pressure:
Cashew nuts lower your blood pressure with the help of magnesium present in them.
- Helps Hair:
Copper is the mineral which helps your hair get that color. So if you take cashews which are full of copper content, you can get that black hair that you always wished for.
- Healthy Nerves:
Magnesium is stored on the bones surface which prevents calcium from entering the nerve cells and thus keeps the blood vessels and muscles relaxed. Insufficient amount of magnesium can lead calcium to enter the blood vessels leading them to contract. It also leads to high blood pressure, migraine headache etc.
- Prevents Gallstones:
Daily intake of cashewnut can reduce the risk of developing gallstones up to 25%.
- Helps in Weight Loss:
Even though cashew nuts are considered as fats, it contains good cholesterol . So contrary to popular belief, those who eat cashews at least twice a week gain less weight when compared to those who eat less.
- Anti-oxidants:
Selenium, copper, magnesium etc. act as co-factors for many enzymes.
- Helps Digestion:
Cashew nuts help in growth and development, nucleic acid synthesis and digestion
- High on Vitamins:
Cashew nuts are rich in vitamins like riboflavin, pantothenic acid, thiamin, niacin etc. These vitamins keep you safe from sideroblastic anemia, pellagra, etc
- Healthy Gums and Teeth:
As mentioned before, the magnesium content present in cashew nuts is very good for bones. So it gives healthy teeth as well as strong gums to hold them
- Pleasant sleep:
After menopause, these cashew nuts can give you relaxed and pleasant sleep during nights.
- Free Radicals:
Cashew nuts help our body to utilize iron properly and eliminate free radicals which cause health problems.
- Macular Degeneration:
Cashew nuts have the ability to filter Sun’s UV rays and protect us from macular degeneration.
Challenges and Tradeoffs: Finding the Right Balance
While cashew nuts offer numerous health benefits, they are calorie-dense and contain fats that, when eaten in excess, can impact body weight. Here are some important considerations when including cashews in your diet:
- Portion Control: A balanced serving size is about 1 ounce or 18 cashew nuts. Keeping servings controlled allows you to benefit from the nutrients without consuming too many calories.
- Fat Intake Awareness: Although cashews contain “good” fats, they should be eaten alongside other sources of healthy fats (like olive oil, avocados, and seeds) for a balanced intake.
- Allergic Reactions: Cashew nut allergies are less common than peanut allergies but can be severe. Individuals with nut allergies should avoid cashews or consult a doctor before adding them to their diet.
Making Informed Decisions About Health
When making dietary choices, it’s essential to weigh the benefits against the potential downsides. Cashews are an excellent snack option when managed well within a balanced diet, contributing to heart health, immunity, and skin and bone strength. However, it’s crucial to consider portion sizes, overall fat consumption, and potential allergies to maximize their benefits without incurring negative effects. Cashews offer a nutrient boost to various health goals, but their caloric density makes mindful consumption essential.
By understanding cashew nuts’ nutritional facts and potential benefits, you can make well-informed decisions that positively impact your health. Whether you’re seeking to improve heart health, strengthen bones, or enjoy a satisfying and nutritious snack, cashew nuts can be a valuable part of a balanced, health-conscious diet.
