Cashew Nuts – Benefits, Uses and Side Effects

The cashew nut is native to the Amazon rainforest of Brazil. It was spread across the planet by Portuguese explorers and today, it is cultivated on a commercial scale in Brazil, Vietnam, India and many African countries. The cashew tree has many edible, pear-shaped, false fruits or “accessory fruits” called “cashew apples”.

The cashew nut which is a “true fruit”, firmly attached to the underside of the cashew apple, appearing as a valve in the bell. Botanically, this small bean-shaped “true fruit” is a drupe, with a hard outer shell that includes a single edible seed known commercially as a “ cashew nut”.

The cashew nut measures about an inch long, 1/2 inch in diameter and shaped like a kidney or bean, with a smooth surface and smooth curvy pointed tip. Each sow splits into two halves like legumes. The creamy white kernel has a firm, crunchy texture and a sweet, buttery flavor.

Nutritional Value  Cashew Nuts: Cashews  are one of the extremely nutritious nuts. This delicate and sweet nut is packed with energy, fiber, antioxidants, minerals, vitamins and phytochemicals. It is rich in minerals like Manganese , Potassium , Iron , Copper , Zinc , Selenium and Phosphorus.

It also contains B vitamins like pantothenic acid, thiamine, pyridoxine, riboflavin and folate. Cashew apples contain five times more vitamin C than most citrus fruits. However, cashews are a high-calorie food and every 100 grams of cashews you serve provides 553 calories.

Selection and Storage of Cashew Nuts: Cashew  nuts can be available in the market all year round. In stores, onlyshelled cashews are sold as the shell contains phenolic resin, urushiol, which is a potent skin irritant toxin.

In stores, you can find raw, salted, sweetened or candied cashews . Buy  shelled cashews with bright white creams, compact, uniform and feel heavy in the hand. They must be free of cracks, mildew and stains and free of rancid smell.

At home, store cashews in an airtight container and keep them in the fridge to prevent them from going rancid. Under ideal conditions, fresh walnuts should last for 5-6 months.

Uses of Cashew Nuts:  Cashews have a crunchy, buttery texture with a pleasant sweet fruity aroma. Here are some usage tips:

• Cashews can be enjoyed as a snack. They can also be eaten salted or sweetened.
• Cashews are nutty, but pleasantly yummy. They can be enjoyed as a garnish in various types of sweets and desserts.
• Cashews, along with almonds and other dried fruits, are being used in savory rice dishes, rice-pulao…etc, and in curry preparations (kaaju-shahi-paneer) in Indian, Persian, Pakistani and Middle Eastern eastern regions.
• Split or crushed cashews, along with almonds, pistachios are often sprinkled over desserts, particularly sundaes, and other confections to enhance flavor.
• Cashew  nuts are widely used in confectionery, as an addition to cookies, candies and cakes.
• Cashew apples are among popular fruits; eaten on its own in many regions around the world. They are also being used to prepare healthy drinks.

The cashew nut besides being very delicious, it also comes with several health benefits.

• Prevent cancer.
• Reduces high blood pressure.
• Prevents gallstones.
• It helps digestion.
• Pleasant sleep.
• Healthy gums and teeth.

Cashew Nut Oil: Cold compression method is used to extract oil from cashew nut . This oil is extremely beneficial for keeping the skin healthy. The high concentration of essential fatty oil helps maintain skin moisture. A rich source of Vitamin E cashew nut oilcan help prevent signs of aging such as fine lines and wrinkles if used regularly in body massages.

Dental Health Benefits of Cashews:  Researchers have found that the chemicals present in cashews can kill gram positive bacteria and penetrating afflictions of the mouth that cause tooth decay. It is also believed that moderate consumption of cashew nuts can eliminate abscessed teeth, although this has not yet been proven.

Cashew Nuts for Eye Health:  Cashews contain small amounts of zea-xanthine, an important antioxidant, which is selectively absorbed into the lutea of ​​the retinal macula in the eye. This gives our eyes protection from UV ray filtering functions, preventing age-related macular degeneration in the elderly.

Benefits of Cashew Nuts for  Weight Loss:  Cashews are a high fat food but with good fat and 75% of the fat is unsaturated. Unsaturated fats provide more energy to the body, facilitating the body’s metabolism. This can help you lose weight, only if consumed in moderation.

Benefits of Cashew Nuts for Brain Function:  Our brain depends on two types of fats – polyunsaturated and monounsaturated fats for the production of brain cells. Cashewscontain both fats . It also improves the circulation of oxygen to the brain, which helps improve memory.

Benefits of Cashew Nuts for Heart Health:   Cashew nuts  are rich in various mono unsaturated fatty acids such as oleic and palmitoleic acid. These essential fatty acids help in reducing harmful low-density lipoprotein while increasing good cholesterol. Monounsaturated fatty acids can help reduce triglyceride levels, preventing coronary artery disease.

Benefits of Cashew Nuts for  Bones :  Magnesiumfound in cashews promotes healthy bone structure. It also contains calcium which prevents the loss of bone mineral density.

Cashew Nuts Side Effects: Anaphylaxis is a common allergy caused by cashews. The reaction can range from difficulty breathing, pain in the abdomen, vomiting, diarrhea to hives. Anaphylaxis is mainly caused due to the chemical compound urushiol present in shells, chestnut and cashew apples.

Cashews can cause swelling of the face and other areas of the body .

Other common side effects of over-consumption of cashews are vomiting and diarrhea, which are the body’s natural reaction to eliminate impurities. If left untreated, it can cause dehydration.