Cashew is one of the most important nuts throughout the world because of their delicate flavor and extraordinary benefits of the health. It is known as the super nuts as they have the nutritional benefits. It comes in a kidney-shaped that adheres to the bottom of the cashew apple, which is a fruit of the cashew tree. Cashew has a buttery, sweet, and a salty taste. Many people like to eat them after they are roasted and salted. It is used in cooking also especially in sweets and desserts.
Botanical name of cashew is Anacardium occidentale. Nowadays it is used to make many dairy alternatives like cashew milk, cashew cheese, sauces, and cream. Raw and unsalted cashews are normally used in a vegan recipe. It can be sold both raw, roasted, salted, and unsalted. It can be used as a snack, or as an addition to salads also. Cashew belongs to the family of Anacardiaceae, which includes the mangoes, and pistachios.
Cashew is originally native to Brazil. It is cultivated in a place where we have tropical climates. Cashew is grown in places like India, Sri Lanka, Kenya, and Tanzania. These countries are the largest producers of the cashew for the entire world.
A cashew serving weighs 100 grams can provide 553 calories with a certain amount of Dietary Fiber. It is a rich source of Sodium, Potassium, Carbohydrate, Sugar, Protein, Calcium, Iron, and Magnesium.
The following table shows the nutrition percentage of Cashew:
|% Daily intake per serve||Average quantity per serving|
GI and GL Score
Glycemic Index (GI) is used to measure how quickly a food converts into glucose.
Glycemic Load (GL) is used to measure how much a food converts into glucose.
The GI values for the cashew is 22 and a low GL value. The Glycemic load takes into the account when the amount of the food you have eaten and how it affects your blood sugar and insulin response. The low GL value of cashew is a 3.
- Healthy Heart
- Healthy Eye
- Prevents from Cancers
- Bone and Oral Health
- Prevents from Gallstones
- Immune System
- Reduces Risk of Anemia
According to studies eating more nuts like cashew, almonds, and walnuts can reduce the risk of a cardiovascular disease. It may occur by reducing the blood pressure and other bad cholesterol levels. Cashews are naturally cholesterol free and it contains the good amount of healthy heart fats, fiber, and protein. It also contains arginine, which protects the inner lining of artery walls.
Yes, you heard it right! Cashews are good for Eyes. We know that carrots are good for your Eyes. But cashew comes as a surprise too. It contains high levels of lutein, and zeaxanthin, which act as antioxidants when consumed it regularly. It protects the eyes from light damage and helps to decrease the instance of cataracts.
Prevents from Cancers
Cashew contains a variety of antioxidants like anacardic acids, cardols, and cardinols. These are quite effective for people who are undergoing treatment for cancer or tumors. Always advised the cancer patients to consume ground cashews because it is a rich source of protein that can be absorbed by the body quite easily.
Bone and Oral Health
It is rich in phosphorus, that is required for the development of healthy bones and teeth. Phosphorus additionally required to properly synthesize proteins, absorb carbohydrates from food, and fats within the maintenance of cellular health.
Prevents from Gallstones
Gallstones are primarily deposits that contain cholesterin that form into a stone like structure within the vesical. They will impair the functioning of the vesica and also are quite painful. Adding cashews in your daily diet will assist you to stop the prevalence of gallstones.
It contains high amounts of zinc, which are quite essential when it comes to boosting the immune system. It helps strengthen the system against microorganism infections, helps with the healing of wounds, and macromolecule synthesis. Pregnant ladies are encouraged to eat cashews as they assist with the development of the baby.
Reduces Risk of Anemia
It is a good source of dietary iron which is important for carrying oxygen around the body and aids within the functioning of enzymes and also the immune system. A deficiency of iron within the diet will cause fatigue, anemia.
There are wide varieties of cashews available some of them as follows:
- W -180 (King of Cashew larger in size and very expensive)
- W - 210 (Jumbo nuts)
- W - 240 (reasonable price)
- W - 320
- W - 450 (smallest and cheapest)
It is generally available in a prepackaged container as well as in a bulk bins. Like other foods, we can purchase the cashews in a bulk section also. While purchasing cashews in bulk or packaged container, make sure that there is no moisture and insect damage. If there is possible to smell the cashew, do it in order to check that they are not rancid.
Avoid the cashews that are coated in vegetable oil, sugar, and other chemicals. Before buying the cashews check the label carefully to ensure that no extra sugar, vegetable oils, chemicals are added to the cashews.
How to Preserve
Due to the high content of oleic acid, cashews are more stable than other nuts, but it should be stored in a tightly sealed container in the refrigerator, where we can keep it for about six months, or in the freezer for a one year.