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What are cashew?
Cashews are often referred to as a nut, but botanically they are classed as a seed, as they come from the cashew fruit (which is also known as a drupe). Drupes are fruits that are fleshy on the outside, but contain a shell with a seed on the inside. Cashew plants belong to a group of plants known as anacardiaceae, which includes mango, sumac and poison ivy.
Cashew trees grow in warmer climates, such as India and Vietnam, who are some of the world’s biggest producers of cashew nuts. You can buy cashew nuts all year round in the UK as, depending on what part of the world they are grown, they are harvested at different times of the year.
Cashews are small and kidney shaped, pale yellow in colour, and have a rich, nutty and slightly sweeter taste than peanuts. They can be eaten raw, roasted, as a nut butter or cooked in curries, stir-fries and bakes.
30g of raw cashew nuts contains:
166Kcal/695KJ
5.5g protein
13g fat
9g carbohydrate
1g fibre
2mg iron
88mg magnesium
1.7mg zinc
Nutritionally, cashew nuts are a good source of protein and unsaturated fat. A 30g serving contains about 160 calories, but because they are rich in protein and unsaturated fat, they provide a greater satiety level. This serving size also provides about 20% of your daily magnesium intake which is important for hormone health, as well as containing manganese, selenium, iron and zinc.
1. They help protect against atherosclerosis and may lower cholesterol levels
Cashew nuts contain folate and vitamin E which help to protect against blocked or narrowed arteries (atherosclerosis). A 2019 study also found that daily consumption of cashew nuts may help improve cholesterol levels in those with type 2 diabetes.
2. They help you to live longer
Research has found that diets higher in unsaturated fats, as found in cashew nuts, reduce the risk of both total and cause-specific mortality.
3. They help protect the body against oxidative stress
Oxidative stress can, over time, cause damage to organs, tissues and even cells which may result in various diseases such as Parkinson’s, Alzheimer’s and multiple sclerosis. Antioxidants help to ‘mop up’ oxidative stress and cashew nuts are an excellent source of antioxidants, specifically polyphenols and carotenoids.
4. They help to reduce the risk of heart disease and stroke
Homocysteine is an amino acid, but if levels get too high in the body it increases inflammation and therefore the risk of heart disease or a stroke. Consuming cashew nuts has been linked with reducing homocysteine levels in the body.
5. They may help reduce osteoarthritis degeneration
A 2020 study demonstrated that the combined antioxidant and anti-inflammatory benefits of consuming cashew nuts helps against the negative effects of osteoarthritis.
6. They may help in the management of colitis
Colitis is an inflammatory bowel condition and research suggests that cashew nuts may help reduce inflammation and help in the management of colitis.
7. They may help with healthy weight loss
Research indicates that diets that include a higher intake of nuts, like cashew nuts, are associated with reduced weight gain and a lower risk of obesity.
8. They may help in managing blood sugar levels
A 2019 study found that daily consumption of cashew nuts helped to improve insulin sensitivity, and therefore blood sugar management in those with diabetes. This is probably due to the high protein and unsaturated fat content that helps promote healthy blood sugar regulation.
9. They may help reduce the risk of a stroke
Cashew nuts are a good source of magnesium, and research has found that higher blood levels of magnesium have been linked with a reduced risk of a stroke.
10. They may help protect against memory loss
The good nutritional profile of cashews – protein, essential fats, vitamins and minerals – work together to help offer possible benefits against memory loss.
Cull from goodFood
