Cashew nuts (true fruits) are actually the
kidney-shaped seeds that adhere to the bottom of the cashew apple (pear-shaped
false fruit), of the cashew tree. Structurally, this cashew nut is made up of
outer, hard shell and inner edible kernel. Cashew shell composes of a toxic
phenolic resin called Urushiol, a potent caustic skin irritant toxin and
therefore should be eliminated. In the processing units, the whole cashew is
treated under the high flame to destroy urushiol resin. Thus, roasted cashew
becomes safe to handle by works, who then shell the nuts to extract underlying
edible cashew nut. The caustic resin is usually used in industry to make
insecticides.
Cashews have recently been used to make alternatives
such as cashew-based cheese and cream sauces and cashew milk. Cashews are sold
both raw or roasted, and salted or unsalted.
Nutritional breakdown of cashews per 100g are as
follows: 553kcalories, 18.22g protein, 43.85g total fat, 0mg cholesterol, 1.68g
sugar, 3.3g fiber, 8.56g of carbohydrate, 19.9mcg selenium, 6.68mg iron, 593mg
phosphorus, 292mg magnesium, 2.195mg copper, 1.655mg manganese, 0.417mg vitamin
B6, 25mcg folates, 0.864mg vitamin B5, 1.062mg vitamin B3, 0.423mg vitamin B1,
0.5mg vitamin C, 0mg vitamin A, 5.31mg vitamin E, 34.1mcg vitamin K, 660mg
potassium, 12mg sodium, 37mg calcium, 5.78mg zinc and 22mcg lutein-zeaxanthin.
Cashews have many benefits, a few of them are
presented below:
1. HEART
HEALTH- The ‘heart-friendly’ monounsaturated fatty acids (like oleic and
palmitoleic acids) and polyunsaturated fatty acids found in cashews are known
to decrease LDL cholesterol and triglyceride levels while increasing HDL
cholesterol level in the blood which reduces the risk of cardiovascular
disease, stroke and heart attack. They contribute to preventing coronary artery
disease and strokes by favoring healthy blood lipid profile.
Cashews are a good source of
magnesium, which plays an important role in over 300 enzymatic reactions within
the body including the metabolism of food and synthesis of fatty acids and
proteins. Magnesium is also involved in muscle relaxation and neuromuscular
transmission and activity. Several studies have found that high intake of
calcium without sufficient magnesium could increase the risk of arterial
calcification and cardiovascular disease. Nuts are naturally cholesterol free
and contain good amounts of heart-healthy fats, protein and fiber. They also
contain arginine, which protects the inner lining of artery walls. Other
vitamins and minerals like vitamin E and B6, folic acid and potassium, also
help to fight heart disease.
To lower your risk of cardiovascular
disease, enjoy a handful of cashews or a tablespoon of nut butter, at least 4
times a week.
2. EYE
HEALTH- Cashews contain high level of lutein and zeaxanthin, which act as
antioxidants when consumed regularly. These antioxidants protect the eyes from
light damage and can even help decrease the instance of cataracts. It helps
prevent age-related macular degeneration (ARMD) in the older adults.
3. BONE
HEALTH- Cashews are one of the few food sources that are high in copper. Severe
copper deficiency is associated with lower bone mineral density and an increase
in osteoporosis. Copper also plays an important role in the maintenance of
collagen and elastin, major structural components of our bodies. Without
sufficient copper, the body cannot replace damaged connective tissue or the
collagen that makes up the scaffolding for bone. This can lead to joint
dysfunction as bodily tissues begin to break down.
Like calcium, magnesium is also vital
for healthy bones. About two-thirds of the magnesium in the human body is found
in our bones. Some helps to give bone their physical structure, while the rest
found on the surface of the bone where it is stored for the body to draw upon
as needed. Magnesium also helps regulate nerve and muscle tone. If our diet
provides us with too little magnesium, calcium can gain free entry, and the
nerve cell can become over activated, sending too many messages and causing
excessive contraction. Manganese has also been shown to prevent osteoporosis in
combination with calcium and copper.
4. WEIGHT
LOSS- Replacing animal fats with mono and polyunsaturated fats found in cashews
is an excellent way to manage your weight and reduce the build-up of fat and
cholesterol in the heart. Contrary to popular belief, those who eat cashews at
least twice a week gain less weight compared to those who eat less.
5. PREVENT
GALLSTONES- Daily intake of cashews can reduce the risk of developing
gallstones up to 25%.
6. ANTIOXIDANT
PROPERTIES- Monounsaturated and polyunsaturated fats also contribute vitamin E
to the diet. Vitamin E is a powerful antioxidant that is great for promoting
positive cell growth and overall health in the human body. It also contains
selenium, which function as a co-factor for antioxidant enzymes such as
glutathione peroxidases, one of the most powerful antioxidants in the body. Zinc
in cashews act as co-factor for many enzymes that regulate growth and
development, digestion and DNA synthesis.
7. Cashews
are rich source of vitamin B complex which helps to reduce the risk of
sideroblastic anemia and help prevents dermatitis.
Keep cashews in a cool, dark and dry place to improve
their shelf life. Cashew butter should always be in the refrigerator once it is
opened.
Now that you know the health benefits of cashews,
ensure you eat a few once every week. It is the overall eating pattern that is
the most important in disease prevention and achieving good health. It is
better to eat a diet with variety than to concentrate on individual foods as
the key to good health.
