Cashew Nut Nutrition Profile & 7 Superb Health Benefits

They are native to South America, specifically Brazil, and were introduced by colonists to Africa and India. These regions are the largest producers of cashews today. Portuguese colonists in Brazil began exporting cashew nuts as early as the 1550s. Major production of cashews occurs in Vietnam, Nigeria, India, and Ivory Coast. 

Botanical Name: Anacardium occidentale 

Genetic variability exists in cashew germplasm evaluated and Some of the most important morphological distinguishing characteristics of cashew are Nut size, a form of a tree, apple color (yellow, orange or red), disease resistance, fruit-bearing capacity, etc. 

Based on the nut size, there are six different size classes. The nut weight significantly correlates with the size, hence the six different sizes of Jumbo (>16 g), extra large (12-15 g), large (8-11 g), medium (6-7 g), small (2-5 g) and Madras (≤2 g). 

The shell of the cashew seed yields derivatives that can be used in many applications including lubricants, waterproofing, paints, and arms production, starting in World War II. The cashew apple is a light red to yellow fruit, whose pulp can be processed into a sweet, astringent fruit drink or distilled into liquor. 

Cashews have currently been used to make dairy alternatives, such as cashew milk, cashew-based cheese, and cashew-based cream sauces and sour cream. 

Cashews are a great source of healthy dietary fats, which are essential for our body to absorb the fat-soluble vitamins A, D, E and vitamin K and produce fatty acids that are vital for the development of the brain and blood clotting.

These healthy fats include monounsaturated fats (MUFA) and polyunsaturated fats (PUFA). They are good for the heart and help reduce bad cholesterol (LDL cholesterol) if consumed in appropriate amounts, even in diabetics. 

Studies have demonstrated that choosing unsaturated fats over saturated fats enhances the levels of HDL cholesterol, reduces triglyceride levels, and beneficially lowers the blood pressure as well. 

MAIN THING: The cashews, include in diet can provide these healthy unsaturated fats to the body which helps your heart healthy. 

Cashews are a great source of magnesium, which is vital for the healthy development of bones, muscles, tissues, and organs of the body. 

Magnesium helps the metabolism of calcium and the hormones responsible for its regulation and keep the bones strong. 

Cashews provide phosphorus, which is required for the healthy development of teeth and bones. 

MAIN THING: Due to magnesium in cashews can strengthen your muscles, bones, tissue, and organs. 

The low calories in cashews make safe for diabetic patients. This even helps in lowering the risk of type 2 diabetes. 

Many studies suggested that Magnesium involved in metabolic functions influences the insulin activity and regulates the blood sugar levels of the body. 

MAIN THING: Regular intake of cashews keep you diabetes free. 

proanthocyanidins are a class of flavonols which fight against tumor cells and high copper content in cashew nuts help fight against cancerous cells and keeps you away from colon cancer. 

Research has shown that antioxidants like anacardic acids, cardinals, and cardols in cashews make them effective for people undergoing treatments for tumor and cancer. another study shows that flavonoids found in cashews help to fight against cancerous cells. 

MAIN THING: Antioxidants and flavonols in cashews help to cure cancer. 

Cashews are rich in copper, which helps in the metabolism of iron, which is vital for carrying oxygen around the body, aids in the formation of red blood cells (RBC) and aids in the functioning of enzymes and the immune system. It is also important for the nervous and skeletal system of the body. 

Many studies suggested that copper and other minerals in cashews helps to protect against osteoporosis, irregular heartbeats, and anemia. 

MAIN THING: Rich source of minerals in cashew that promotes the formation of RBC and reduces the risk of Anemia and other health problems. 

Gallstones are stone-like deposits that accumulate in the gallbladder. The main role play in the formation of gallstones is cholesterol, the cashews help to lower the deposition of cholesterol in the body. 

Study shows that women eat cashew, have a 25% lower risk of developing gallstones. 

MAIN THING: A regular intake of cashews can help lower the risk of the formation of gallstones. 

A good source of zinc in Cashews, which plays a vital role in the strengthening of the immune system against microbial infections, protein synthesis, and the healing of wounds. Also Copper in cashews helps in keeping the bones and immune system healthy. 

It is extremely important during pregnancy for the growth of the baby and the developmental years of childhood to maintain a healthy body. 

MAIN THING: The cashews have zink, copper-like minerals make your immune system strong.

Cashew is Safe in normal food amounts 

Pregnancy and breastfeeding: Cashew is safe when eaten as food. 

Allergy to precise other nuts or pectin: Cashew might cause allergic reactions in people who are sensitive to hazelnut, Brazil nut, pistachio, almond, peanut, or pectin. 

Diabetes: There is some evidence that eating a large number of cashew might increase blood sugar levels. 

Surgery: Stop eating large numbers of cashew at least 2 weeks before a scheduled surgery. 

Raw cashews may be difficult to find, but roasted cashews are widely available. Roasted cashews are offered both salted and unsalted, as well as whole or in pieces. 

Refrigerate shelled cashew nuts up to six months.

Freeze shelled nuts up to one year.