Cashews are also classified as nuts, botanically classified as seeds, as they are obtained from the fruit (also known as the drupe) of the cashew nut. Drupes are fruits that are filled with pulp on the outside, but have a shell with seeds inside.
Cashew trees grow in warm climates, such as India and Vietnam, which are among the world’s largest cashew-producing countries.
Cashews are kidney-shaped, light yellow in color and more nutritious and slightly sweeter in taste than peanuts. They are also consumed raw, roasted, or in the form of curries, or chutneys.
Nutrients found in cashews:
In 30 grams of raw cashews:
166 calories
5.5 grams of protein
13 grams of fat
9 grams of carbohydrates
1 gram of fiber
2 mg of iron
88 mg of magnesium
1.7 mg of zinc
Now that we know what nutrients are found in cashews, let’s talk about ten health benefits of consuming cashews.
1. Cashews can lower cholesterol levels in the human body
Cashews contain folate and vitamin E, which help protect against blocked or narrowed blood vessels (atherosclerosis) in the human body.
A 2019 study also found that daily consumption of cashews can help improve cholesterol levels in patients with type 2 diabetes.
2. Consuming cashew nuts is also beneficial for longevity
Research has shown that the ‘unsaturated fats’ found in cashews reduce the risk of death from any disease or general condition.
3. They help protect the body from oxidative stress
Oxidative stress, over time, can damage organs, muscles and even cells, leading to various diseases such as Parkinson’s and Alzheimer’s.
Antioxidants help eliminate oxidative stress ‘absolutely’.
4. They help reduce the risk of heart disease and stroke
Homocysteine is just one type of amino acid, but if its levels get too high in the body, it increases inflammation and therefore increases the risk of heart disease or stroke.
Consuming cashews helps in reducing homocysteine levels in the body.
5. They can help reduce osteoarthritis degeneration
A 2020 study found that the combined antioxidant and anti-inflammatory benefits of consuming cashews help fight the negative effects of osteoarthritis.
6. Helps in reducing colitis (Intestinal inflammation).
Colitis is an inflammatory bowel condition and research shows that cashews can help reduce inflammation and manage colitis.
7. Helps in healthy weight loss:
Research shows that diets that include high amounts of cashews are associated with weight loss and obesity.
8. Helps control blood sugar levels:
A 2019 study found that daily consumption of cashews helps improve insulin sensitivity, and therefore helps control blood sugar in diabetics.
9. May help reduce the risk of stroke
Cashews are a good source of magnesium, and research has shown that magnesium levels in the blood can help reduce the risk of stroke.
10. Reduces the risk of memory loss
The good nutritional profile of cashews, i.e. proteins, fats, vitamins and minerals, leads to potential benefits in reducing and fighting memory related problems.
Are cashews safe and beneficial for everyone?
It is possible for some people to be allergic to cashews and if any symptoms of allergy like difficulty breathing, swelling of the face, tongue or lips, contact your doctor immediately, as it can be dangerous.
Keep in mind that people who are allergic to nuts are more likely to be allergic to cashews.
Is cashew cheese good for you?
Cheese made from cashews is a better choice because it is minimally processed and usually contains only cashews and water, or perhaps a little lemon juice and yeast. Check the label when buying cashew cheese to make sure it doesn’t contain a lot of added ingredients like added sugar or added oil.