HEALTHY NUTS (2): CASHEWS

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.