PROVEN HEALTH BENEFITS OF NUTS - CASHEWS
Cashew is the common name of a tropical evergreen tree Anacardium occidentale, in the family Anacardiaceae. It is native to South America and is the source of the cashew nut and the cashew apple, an accessory fruit. The tree can grow as tall as 14 metres (46 feet), but the dwarf cultivars, growing up to 6 m (20 ft), prove more profitable, with earlier maturity and greater yields. The cashew nut is edible and is eaten on its own as a snack, used in recipes, or processed into cashew cheese or cashew butter. The nut is often simply called a 'cashew'.
In 2019, four million tonnes of cashew nuts were produced globally, with Ivory Coast and India the leading producers. As well as the nut and fruit, the plant has several other uses. The shell of the cashew seed yields derivatives that can be used in many applications including lubricants, waterproofing, paints, and, starting in World War II, arms production. The cashew apple is a light reddish to yellow fruit, whose pulp and juice can be processed into a sweet, astringent fruit drink or fermented and distilled into liquor.
Description
The cashew tree is large and evergreen, growing to 14 metres (46 feet) tall, with a short, often irregularly shaped trunk.[2] The leaves are spirally arranged, leathery textured, elliptic to obovate, 4–22 centimetres (11⁄2–83⁄4 inches) long and 2–15 cm (3⁄4–6 in) broad, with smooth margins. The flowers are produced in a panicle or corymb up to 26 cm (10 in) long; each flower is small, pale green at first, then turning reddish, with five slender, acute petals 7–15 millimetres (1⁄4–5⁄8 in) long. The largest cashew tree in the world covers an area around 7,500 m2 (81,000 sq ft) and is located in Natal, Brazil.
The fruit of the cashew tree is an accessory fruit (sometimes called a pseudocarp or false fruit). What appears to be the fruit is an oval or pear-shaped structure, a hypocarpium, that develops from the pedicel and the receptacle of the cashew flower.Called the cashew apple, better known in Central America as marañón, it ripens into a yellow or red structure about 5–11 cm (2–41⁄4 in) long.
The true fruit of the cashew tree is a kidney-shaped or boxing glove-shaped drupe that grows at the end of the cashew apple. The drupe first develops on the tree and then the pedicel expands to become the cashew apple. The drupe becomes the true fruit, a single shell-encased seed, which is often considered a nut in the culinary sense. The seed is surrounded by a double shell that contains an allergenic phenolic resin, anacardic acid—which is a potent skin irritant[2] chemically related to the better-known and also toxic allergenic oil urushiol, which is found in the related poison ivy and lacquer tree.
Etymology
The English name derives from the Portuguese name for the fruit of the cashew tree: caju (Portuguese pronunciation: [kaˈʒu]), also known as acaju, which itself is from the Tupi word acajú, literally meaning "nut that produces itself".
The generic name Anacardium is composed of the Greek prefix ana- (ἀνά-, aná, 'up, upward'), the Greek cardia (καρδία, kardía, 'heart'), and the Neo-Latin suffix -ium. It possibly refers to the heart shape of the fruit,[8] to "the top of the fruit stem"[9] or to the seed.[10] The word anacardium was earlier used to refer to Semecarpus anacardium (the marking nut tree) before Carl Linnaeus transferred it to the cashew; both plants are in the same family.[11] The epithet occidentale derives from the Western (or Occidental) world.[12]
The plant has diverse common names in various languages among its wide distribution range,[4] including anacardier (French) with the fruit referred to as pomme de cajou,[13] caju (Portuguese pronunciation: [kaˈʒu]), or acaju (Portuguese).
Distribution and habitat
The species is native to tropical South America[14] and later was distributed around the world in the 1500s by Portuguese explorers. Portuguese colonists in Brazil began exporting cashew nuts as early as the 1550s.[16] The Portuguese took it to Goa, formerly Estado da Índia Portuguesa in India, between 1560 and 1565. From there, it spread throughout Southeast Asia and eventually Africa.
CultivatioN
| Cashew production (with shell) 2021 | |
|---|---|
| Country | Production (tonnes) |
 Côte d'Ivoire | 837,850 |
 India | 738,000 |
 Vietnam | 348,504 |
 Philippines | 255,931 |
 Tanzania | 210,786 |
| World | 3,708,153 |
| Source: FAOSTAT of the United Nations[17] | |
The cashew tree is cultivated in the tropics between 25°N and 25°S, and is well-adapted to hot lowland areas with a pronounced dry season, where the mango and tamarind trees also thrive.The traditional cashew tree is tall (up to 14 m (46 ft)) and takes three years from planting before it starts production, and eight years before economic harvests can begin.
More recent breeds, such as the dwarf cashew trees, are up to 6 m (20 ft) tall and start producing after the first year, with economic yields after three years. The cashew nut yields for the traditional tree are about 0.25 t/ha (0.100 long ton/acre; 0.11 short ton/acre), in contrast to over a ton per hectare for the dwarf variety. Grafting and other modern tree management technologies are used to further improve and sustain cashew nut yields in commercial orchards.
Production
In 2021, global production of cashew nuts (as the kernel) was 3.7 million tonnes, led by Ivory Coast and India with a combined 43% of the world total (table).
Trade
The top ten exporters of cashew nuts (in-shell; HS Code 080131) in value (USD) in 2021 were Ghana, Tanzania, Guinea-Bissau, Nigeria, Ivory Coast, Burkina Faso, Senegal, Indonesia, United Arab Emirates (UAE), and Guinea.
| 2017 | 2018 | 2019 | 2020 | 2021 | |
|---|---|---|---|---|---|
| World | 2.8B | 2.8B | 1.9B | 2.0B | 1.3B |
| Ghana | 253.2M | 455.7M | 222.6M | 340.7M | 172.7M |
| Tanzania | 530.0M | 426.8M | 221.4M | 362.0M | 159.0M |
| Guinea-Bissau | 318.0M | 129.0M | 122.8M | 128.5M | 143.6M |
| Nigeria | 69.3M | 191.1M | 74.5M | 94.4M | 138.8M |
| Ivory Coast | 1.0B | 1.1B | 730.8M | 612.0M | 129.7M |
| Burkina Faso | 144.8M | 198.9M | 81.0M | 53.3M | 96.0M |
| Senegal | 3.4M | 33.2M | 60.5M | 38.6M | 92.3M |
| Indonesia | 112.7M | 84.4M | 121.0M | 102.4M | 70.7M |
| UAE | 103.1K | 74.5M | 586.3K | 3.4M | 55.2M |
| Guinea | 161.6M | 41.2M | 45.2M | 35.7M | 53.1M |
| Source: | |||||
From 2017 to 2021, the top ten exporters of cashew nuts (shelled; HS Code 080132) were Vietnam, India, the Netherlands, Germany, Brazil, Ivory Coast, Nigeria, Indonesia, Burkina Faso, and the United States.
In 2014, the rapid growth of cashew cultivation in the Ivory Coast made this country the top African exporter. Fluctuations in world market prices, poor working conditions, and low pay for local harvesting have caused discontent in the cashew nut industry.Almost all cashews produced in Africa between 2000 and 2019 were exported as raw nuts which are much less profitable than shelled nuts. One of the goals of the African Cashew Alliance is to promote Africa's cashew processing capabilities to improve the profitability of Africa's cashew industry.
In 2011, Human Rights Watch reported that forced labour was used for cashew processing in Vietnam. Around 40,000 current or former drug users were forced to remove shells from "blood cashews" or perform other work and often beaten at more than 100 rehabilitation centers.
| 2017 | 2018 | 2019 | 2020 | 2021 | |
|---|---|---|---|---|---|
| World | 5.5B | 5.1B | 4.7B | 4.5B | 4.2B |
| Vietnam | 3.4B | 3.2B | 3.0B | 2.9B | 2.7B |
| India | 959.9M | 673.6M | 569.6M | 407.9M | 437.8M |
| Netherlands | 302.8M | 304.3M | 248.3M | 266.0M | 281.8M |
| Germany | 168.1M | 179.8M | 174.5M | 202.3M | 183.2M |
| Brazil | 114.2M | 117.0M | 121.3M | 91.0M | 96.8M |
| Ivory Coast | 73.2M | 97.1M | 68.4M | 110.4M | 81.8M |
| Nigeria | 12.0M | 20.2M | 37.3M | 20.1M | 45.0M |
| Indonesia | 60.2M | 55.6M | 57.0M | 45.7M | 40.7M |
| Burkina Faso | 12.1M | 13.8M | 18.9M | 16.3M | 21.6M |
| United States | 33.5M | 26.3M | 22.7M | 21.1M | 19.8M |
| Source: | |||||
Toxicity
Some people are allergic to cashews, but they are a less frequent allergen than other tree nuts or peanuts.[31] For up to 6% of children and 3% of adults, consuming cashews may cause allergic reactions, ranging from mild discomfort to life-threatening anaphylaxis. These allergies are triggered by the proteins found in tree nuts, and cooking often does not remove or change these proteins.[36] Reactions to cashew and tree nuts can also occur as a consequence of hidden nut ingredients or traces of nuts that may inadvertently be introduced during food processing, handling, or manufacturing.
The shell of the cashew nut contains oil compounds that can cause contact dermatitis similar to poison ivy, primarily resulting from the phenolic lipids, anacardic acid, and cardanol. Because it can cause dermatitis, cashews are typically not sold in the shell to consumers. Readily and inexpensively extracted from the waste shells, cardanol is under research for its potential applications in nanomaterials and biotechnology.
Uses -
NutritioN| Nutritional value per 100 g (3.5 oz) | |||
|---|---|---|---|
| Energy | 553 kcal (2,310 kJ) | ||
30.19 g | |||
| Starch | 23.49 g | ||
| Sugars | 5.91 g 0.00 g | ||
| Dietary fiber | 3.3 g | ||
43.85 g | |||
| Saturated | 7.783 g | ||
| Monounsaturated | 23.797 g | ||
| Polyunsaturated | 7.845 g | ||
18.22 g | |||
| |||
| Other constituents | Quantity | ||
| Water | 5.20 g | ||
Raw cashews are 5% water, 30% carbohydrates, 44% fat, and 18% protein (table). In a 100-gram reference amount, raw cashews provide 553 kilocalories, 67% of the Daily Value (DV) in total fats, 36% DV of protein, 13% DV of dietary fiber and 11% DV of carbohydrates.[42] Cashews are rich sources (20% or more of the DV) of dietary minerals, including particularly copper, manganese, phosphorus, and magnesium (79–110% DV), and of thiamin, vitamin B6 and vitamin K (32–37% DV).[42] Iron, potassium, zinc, and selenium are present in significant content (14–61% DV) (table).[42] Cashews (100 g, raw) contain 113 milligrams (1.74 gr) of beta-sitosterol.
Nut and shell
Culinary uses for cashew seeds in snacking and cooking are similar to those for all tree seeds called nuts.
Cashews are commonly used in South Asian cuisine, whole for garnishing sweets or curries, or ground into a paste[6] that forms a base of sauces for curries (e.g., korma), or some sweets (e.g., kaju barfi). It is also used in powdered form in the preparation of several Indian sweets and desserts. In Goan cuisine, both roasted and raw kernels of Goa Kaju are used whole for making curries and sweets. Cashews are also used in Thai and Chinese cuisines, generally in whole form. In the Philippines, cashew is a known product of Antipolo and is eaten with suman. The province of Pampanga also has a sweet dessert called turrones de casuy, which is cashew marzipan wrapped in white wafers. In Indonesia, roasted and salted cashews are called kacang mete or kacang mede, while the cashew apple is called jambu monyet (lit. 'monkey rose apple').
In the 21st century, cashew cultivation increased in several African countries to meet the manufacturing demands for cashew milk, a plant milk alternative to dairy milk. In Mozambique, bolo polana is a cake prepared using powdered cashews and mashed potatoes as the main ingredients. This dessert is common in South Africa.
Husk
The cashew nut kernel has a slight curvature and two cotyledons, each representing around 20–25% of the weight of the nut. It is encased in a reddish-brown membrane called a husk, which accounts for approximately 5% of the total nut. Cashew nut husk is used in emerging industrial applications, such as an adsorbent, composites, biopolymers, dyes and enzyme synthesis.
Apple
The mature cashew apple can be eaten fresh, cooked in curries, or fermented into vinegar, citric acid[46] or an alcoholic drink.[6] It is also used to make preserves, chutneys, and jams in some countries, such as India and Brazil.[6] In many countries, particularly in South America, the cashew apple is used to flavor drinks, both alcoholic and nonalcoholic.
In Brazil, cashew fruit juice and fruit pulp are used in the production of sweets, and juice mixed with alcoholic beverages such as cachaça, and as flour, milk, or cheese.[47] In Panama, the cashew fruit is cooked with water and sugar for a prolonged time to make a sweet, brown, paste-like dessert called dulce de marañón (marañón being a Spanish name for cashew).
Cashew nuts are more widely traded than cashew apples, because the fruit, unlike the nut, is easily bruised and has a very limited shelf life. Cashew apple juice, however, may be used for manufacturing blended juices.
When the apple is consumed, its astringency is sometimes removed by steaming the fruit for five minutes before washing it in cold water. Steeping the fruit in boiling salt water for five minutes also reduces the astringency.
In Cambodia, where the plant is usually grown as an ornamental rather than an economic tree, the fruit is a delicacy and is eaten with salt.
Alcohol
In the Indian state of Goa, the ripened cashew apples are mashed, and the juice, called "neero", is extracted and kept for fermentation[6] for a few days. This fermented juice then undergoes a double distillation process. The resulting beverage is called feni or fenny. Feni is about 40–42% alcohol (80–84 proof). The single-distilled version is called urrak, which is about 15% alcohol (30 proof).[51] In Tanzania, the cashew apple (bibo in Swahili) is dried and reconstituted with water and fermented, then distilled to make a strong liquor called gongo.
Nut oil
Cashew nut oil is a dark yellow oil derived from pressing the cashew nuts (typically from lower-value broken chunks created accidentally during processing) and is used for cooking or as a salad dressing. The highest quality oil is produced from a single cold pressing.
Shell oil
Cashew nutshell liquid (CNSL) or cashew shell oil (CAS registry number 8007-24-7) is a natural resin with a yellowish sheen found in the honeycomb structure of the cashew nutshell, and is a byproduct of processing cashew nuts. As it is a strong irritant, it should not be confused with edible cashew nut oil. It is dangerous to handle in small-scale processing of the shells, but is itself a raw material with multiple uses.[39] It is used in tropical folk medicine and for anti-termite treatment of timber.[54] Its composition varies depending on how it is processed.
- Cold, solvent-extracted CNSL is mostly composed of anacardic acids (70%),[55] cardol (18%) and cardanol (5%).
- Heating CNSL decarboxylates the anacardic acids, producing a technical grade of CNSL that is rich in cardanol. Distillation of this material gives distilled, technical CNSL containing 78% cardanol and 8% cardol (cardol has one more hydroxyl group than cardanol).This process also reduces the degree of thermal polymerization of the unsaturated alkyl-phenols present in CNSL.
- Anacardic acid is also used in the chemical industry for the production of cardanol, which is used for resins, coatings, and frictional materials.
These substances are skin allergens, like lacquer and the oils of poison ivy, and they present a danger during manual cashew processing.
This natural oil phenol has interesting chemical structural features that can be modified to create a wide spectrum of biobased monomers. These capitalize on the chemically versatile construct, which contains three functional groups: the aromatic ring, the hydroxyl group, and the double bonds in the flanking alkyl chain. These include polyols, which have recently seen increased demand for their biobased origin and key chemical attributes such as high reactivity, range of functionalities, reduction in blowing agents, and naturally occurring fire retardant properties in the field of rigid polyurethanes, aided by their inherent phenolic structure and larger number of reactive units per unit mass.
CNSL may be used as a resin for carbon composite products. CNSL-based novolac is another versatile industrial monomer deriving from cardanol typically used as a reticulating agent (hardener) for epoxy matrices in composite applications providing good thermal and mechanical properties to the final composite material.
Animal feed
Discarded cashew nuts unfit for human consumption, alongside the residues of oil extraction from cashew kernels, can be fed to livestock. Animals can also eat the leaves of cashew trees.
Other uses
As well as the nut and fruit, the plant has several other uses. In Cambodia, the bark gives a yellow dye, the timber is used in boat-making, and for house-boards, and the wood makes excellent charcoal.[13] The shells yield a black oil used as a preservative and water-proofing agent in varnishes, cement, and as a lubricant or timber seal.[6] Timber is used to manufacture furniture, boats, packing crates, and charcoal.[6] Its juice turns black on exposure to air, providing an indelible ink.
Are Cashews Good for You? Nutrition, Benefits, and Downsides
Cashews are rich in nutrients and may offer several health benefits. Selecting the right varieties and cooking or preparing them properly can help maximize their potential effects on health.
Cashews are a kidney-shaped seed sourced from the cashew tree — a tropical tree native to Brazil but now cultivated in various warm climates across the world.
While “raw” cashews are widely sold, truly raw cashews are not safe to eat, as they contain a substance known as urushiol, found in poison ivy. Urushiol is toxic, and contact with it can trigger a skin reaction in some people.
Cashew kernels are cooked in processing to remove this toxic liquid, and this resulting product is sold as “raw”.
Although commonly referred to as tree nuts, and nutritionally comparable to them, cashews are really seeds. They’re rich in nutrients and beneficial plant compounds and make for an easy addition to many dishes.
Like most nuts, cashews may also help improve your overall health. They’ve been linked to benefits like weight loss, improved blood sugar control, and a healthier heart.
This article reviews the nutrition, benefits, and downsides of cashews to determine whether they’re good for you.
Cashews are rich in a range of nutrients. One ounce (28 grams) of unroasted, unsalted cashews provides you with around (
- Calories: 157
- Protein: 5 grams
- Fat: 12 grams
- Carbs: 9 grams
- Fiber: 1 gram
- Copper: 69% of the Daily Value (DV)
- Magnesium: 20% of the DV
- Manganese: 20% of the DV
- Zinc: 15% of the DV
- Phosphorus: 13% of the DV
- Iron: 11% of the DV
- Selenium: 10% of the DV
- Thiamine: 10% of the DV
- Vitamin K: 8% of the DV
- Vitamin B6: 7% of the DV
Cashews are especially rich in unsaturated fats — a category of fats linked to a lower risk of premature death and heart disease (
They’re also low in sugar, a source of fiber, and contain almost the same amount of protein as an equivalent quantity of cooked meat (
In addition, cashews contain a significant amount of copper, a mineral essential for energy production, healthy brain development, and a strong immune system. They’re also a great source of magnesium and manganese, nutrients important for bone health
Nuts and seeds are considered antioxidant powerhouses, and cashews are no exception (
Antioxidants are beneficial plant compounds that keep your body healthy by neutralizing damage-causing molecules known as free radicals. In turn, this helps reduce inflammation and increases your body’s ability to stay healthy and free from disease (
Cashews are a rich source of polyphenols and carotenoids — two classes of antioxidants also found in other tree nuts (
Studies link antioxidants in nuts like walnuts, pecans, and almonds to lower levels of oxidative cell damage (
Due to their similar antioxidant profile, cashews may be expected to offer similar oxidation-fighting benefits. This may be particularly true of roasted cashews, which appear to have an increased antioxidant activity compared with their “raw” counterparts (
That said, the number of cashew-specific studies are limited and more research is needed before strong conclusions can be made .
SummaryCashews are rich in carotenoids and polyphenols, two categories of antioxidants that may help reduce inflammation and offer protection from disease. However, more cashew-specific research is needed.
Nuts are rich in calories and fat. Hence, people wishing to lose weight have traditionally been advised to limit the amount of nuts in their diet.
However, research is starting to link nut-rich diets to greater weight loss and overall lower body weights than nut-free diets
This may in part be explained by the fact that cashews appear to provide the body with fewer calories than once thought.
According to the FoodData Central database of the Unites States Department of Agriculture (USDA), cashews provide 157 calories per 1-ounce (28-gram) serving (
However, recent research suggests that the human body may only digest and absorb around 84% of these calories. This is likely because a portion of the fat they contain remains trapped within the cashew’s fibrous wall rather than being absorbed during digestion (
On the other hand, roasting or grinding nuts may increase your body’s ability to fully digest them, thereby increasing the number of calories absorbed (
As a result, weight loss benefits may be strongest for whole, “raw” cashews, although more research is needed to confirm this. And you may be sacrificing the antioxidant benefit that comes with roasting cashews.
In addition to providing fewer calories than expected, nuts are also rich in protein and fiber, which are known to reduce hunger and promote feelings of fullness, both of which can further promote weight loss
SummaryCashews appear to provide fewer calories than once thought. Their rich fiber and protein content can help reduce hunger and increase feeling full. Put together, all of these factors may help you lose excess weight
Diets rich in nuts, including cashews, have been consistently linked to a lower risk of disease, such as stroke and heart disease .
A few studies have focused on the specific heart health benefits of cashews.
One found that people with type 2 diabetes who consumed 10% of their daily calories from cashews had lower LDL (bad) cholesterol to HDL (good) cholesterol ratios than those who ate no cashews at all (
A low LDL to HDL ratio is typically viewed as a marker of good heart health (
Two other studies link cashew nut consumption to higher HDL cholesterol levels and lower blood pressure, as well as lowering total and LDL cholesterol levels (
However, a recent review shows conflicting results. This systematic review of five studies suggests that regular intake of cashews may lower blood pressure and triglyceride levels. However, it finds no effect on total, LDL, or HDL cholesterol levels (
Similarly, another review failed to find any significant changes in cholesterol or triglyceride levels following the consumption of 1–3.8 ounces (28–108 grams) of cashews per day for 4–12 weeks (
Researchers suggest that these inconsistent results may be due to the limited number of studies and their small participant sizes. They conclude that although cashews are just as likely to benefit heart health as other nuts, more research is needed to confirm this.
There also may be differences based on whether participants in these studies replaced more unhealthy snacks with cashews or just added cashews to their current eating patterns.
Summary
Nut-rich diets are consistently shown to be beneficial to heart health. Cashews appear to offer some benefits to lower blood pressure, triglycerides, and cholesterol. However, more studies are needed before strong conclusions can be made.
People with type 2 diabetes may benefit from adding cashews to their diet.
That’s in part because cashews are a good source of fiber, a nutrient that helps prevent blood sugar spikes and which is believed to offer protection against type 2 diabetes (
Studies looking at the effects of cashews on blood sugar levels are limited.
However, in one study, people with type 2 diabetes who ate 10% of their daily calories from cashews had overall lower insulin levels — a marker of blood sugar control — than those who ate no cashews at all (
Moreover, cashews only contain 8 grams of net carbs per portion, of which less than 2 grams come from sugars.
Net carbs refer to the total amount of carbs in a food, minus the amount of fiber it contains — providing a value for the net amount of carbs that your body can actually absorb.
Substituting foods higher in refined carbs and sugar with cashews is likely to help reduce blood sugar levels .
That said, more research is needed to examine the effects of cashew-rich diets in people with type 2 diabetes.
Summary
Cashews are low in sugar and rich in fiber — two factors which, when combined, may help reduce blood sugar levels and protect against the development of type 2 diabetes. However, more research is needed to confirm these benefits.
Cashews are very easy to add to your diet.
They can be eaten “raw” or roasted, and make for an easy portable snack.
Whole or ground cashews can also be incorporated into a variety of dishes, ranging from scrambled tofu and stir fries, to soup, salads, and stews.
Cashew butter is another way to add cashews to your diet. Spread it on toast or stir it into yogurt or oatmeal. You can also process cashew butter together with oats and your favorite dried fruit to make homemade, bake-free energy balls.
Cashews can also be soaked and blended together with apple cider vinegar or lemon juice to make your own dairy-free sour cream or cream cheese. Use these to add flavor to meals or make dairy-free versions of your favorite desserts.
Just keep in mind that some roasted and salted cashews can contain significant amounts of added oils and salt. If your goal is to limit excess salt or added fats, consider choosing dry roasted or “raw” unsalted cashew varieties whenever possible (
SummaryCashews are a versatile addition to any diet. Eat them on their own, add them to your favorite dishes, or use them to make cashew-based sauces and desserts. Choose dry roasted or “raw” unsalted varieties whenever possible.
Cashews are generally a safe addition to most people’s diets.
Keep in mind that roasted or salted cashews can contain high levels of added oils or salt. For this reason, it may be best to opt for unsalted dry roasted or “raw” (unroasted) varieties instead.
Some research suggests that roasted cashews may contain higher levels of health-promoting antioxidants than unroasted cashews. Consider roasting unroasted cashews yourself at home without extra oils (
To do so, simply spread your unroasted cashews in one layer on a baking tray. Then, dry roast them at 350°F (188°C) on the middle rack of your oven for 8–15 minutes. Remember to stir the cashews in 3–5-minute intervals to avoid burning.
Alternatively, toss your cashews in a skillet over medium heat for 3–5 minutes, or until the cashews become slightly brown.
While you may have heard that soaking phytate-rich foods like grains and legumes overnight can help reduce phytate content and improve digestibility, there is no evidence to support this practice with nuts.
A recent study found that soaking nuts did not have a significant affect on phytate levels and actually lowered the mineral content of the nuts (
Another recent study also debunked the claim that soaking nuts can improve digestibility or gastrointestinal tolerance (
Finally, cashews are classified as tree nuts. Therefore, people allergic to tree nuts, such as almonds, Brazil nuts, pecans, pistachios, walnuts, or hazelnuts, may have a higher risk of also being allergic to cashews.
SummaryCashews are generally considered safe. For more benefits, consider purchasing unroasted (sold as “raw”) unsalted cashews and roasting them yourself before eating. Dry roasting cashews improves the antioxidant activity.
Cashews are rich in fiber, protein, and healthy fats. They also contain a variety of vitamins, minerals, and health-protective beneficial plant compounds.
Similarly to nuts, cashews may promote weight loss, blood sugar control, and heart health. However, there’s less research on cashews than on other nuts. Therefore, more cashew-specific studies are needed to confirm these benefits.
That said, there are little downsides to adding more cashews to your diet. Just remember to pick unsalted dry roasted or unroasted varieties whenever possible.
Cashews have a creamy texture that makes them a great addition to many dishes and snacks.
As reported by the
- protein: 18.22 g
- fat: 43.85 g
- carbohydrate: 30.19 g
- fiber: 3.30 g
- sugar: 5.91 g
Most of the fats in cashews are monounsaturated fats.
The important vitamins and minerals in cashews include:
- calcium: 37 mg
- iron: 6.68 mg
- magnesium: 292 mg
- phosphorous: 593 mg
- potassium: 660 mg
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