Contents
Cashew (or Brazilian walnut) is a light-colored nut that grows in the tropics. For centuries, cashews have been used in traditional medicine to treat a variety of conditions such as heart disease and diabetes. Cashews are native to Brazil, and today they have become popular all over the world, especially in Asian cuisine.
In recent years, cashew use has increased in most Western countries due to its amazing health benefits. Brazil nuts are a great addition to your daily diet.
One of the benefits of cashews is that they are great with both sweet and savory foods.
General benefits
1. Fights heart disease.
Frequent consumption of cashews can reduce the risk of heart disease. In particular, such diseases include high cholesterol levels and high blood pressure. Cashews help lower bad LDL cholesterol and increase good ones. It contains phytosterols, which are responsible for working in cell membranes.
Phytosterols help stabilize cells and inhibit the absorption of bad cholesterol. This leads to lower cholesterol levels and is the reason why cashews help prevent the formation of atherosclerotic plaques on the walls of the arteries.
Cashews also help in lowering triglyceride levels and inflammatory responses, which helps protect the body against heart disease, attacks and strokes, and coronary artery disease.
2. Prevents the formation of gallstones.
According to some studies, eating cashews has been found to reduce the risk of gallstones. They are the result of too much cholesterol in the bile.
As a rule, the liver does not release so much cholesterol that stones are formed from it, however, when liver health is poor, cholesterol acts as a glue, it attracts other substances, for example, calcium. Cholesterol and calcium harden and form stones inside the gallbladder. This can be avoided by eating cashews.
3. Helps to reduce weight.
Cashew nuts contain significant amounts of fat. However, they are very nutritious and contain many minerals and healthy fatty acids that have their effect on weight loss. Cashews help you feel full after a meal, which is beneficial for curbing food cravings, overeating, and frequent unhealthy snacking. Fats in general make food more nutritious, saturated, and increase the absorption and absorption of fat-soluble vitamins A and D.
Cashews are also a good source of plant-based protein (somewhere around 25% of a nut is amino acids). Cashews contain the beneficial amino acid L-arginine, which improves vascular permeability and blood circulation.
Improved blood flow helps flush toxins from the digestive system and contributes to faster metabolism, high energy levels and healthy digestion. All these indicators ultimately help to get rid of extra pounds.
4. Supports bone health.
The benefit of consuming cashews is its effect on bone integrity and density. This effect is possible due to the presence of calcium, magnesium, potassium and a low sodium content. These nutrients protect bones from demineralization. The bone benefits of cashews also bring in vitamin K stores.
Cashews provide more than 12% of the daily requirement for vitamin K. The vitamins and minerals listed above contribute to high-quality bone mineralization, maintain bone mineral density, which creates reliable protection against bone fractures and osteoporosis.
5. Helps in the prevention of cancer.
Regular consumption of cashews can help reduce the risk of developing common cancers. This is especially true for cancers that occur in the digestive tract, including cancer of the liver and colon.
Cashews contain high levels of antioxidants such as tocopherols and some phenolic compounds. They are necessary to protect the body from damage that free radicals can cause. Free radicals provoke and cause oxidative stress, which damages cells’ DNA, promotes cell mutation and the formation of cancerous tumors.
6. Supports brain function.
Most of the brain is adipose tissue. Therefore, the brain needs healthy fatty acids on a daily basis. Cashews are one of the naturally occurring plant foods that are high in fat and support the brain.
Several dietary components of cashews help support cognitive performance and multiple brain processes by regulating neurotransmitter pathways, synaptic transmission, and cell membrane permeability.
These dietary components include unsaturated fatty acids, zinc, iron and copper. According to some studies, a deficiency in fatty acids leads to an increased risk of mental disorders such as ADHD (attention deficit hyperactivity disorder), anxiety or depression, dyslexia, and dementia.
7. Reduces the risk of developing diabetes.
Cashews are a great source of unsaturated fat. Unsaturated fat can slow the rate at which sugar enters the bloodstream. Cashews have anti-diabetic properties due to their active ingredients called cashew acid. This acid is responsible for stimulating and controlling glucose transport.
Cashews reduce the progression of inflammatory reactions in the body. Through research, it has been shown that diets high in cashews can reduce the circulation of inflammatory biomarkers. And these biomarkers are known to exacerbate diabetes mellitus.
In addition, adding cashews to the diet increases the chances of preventing or curing complications of diabetes, which include hypertension, obesity and the risk of cardiovascular disease.
8. Helps prevent headaches.
Cashew nuts are rich in plant phytosterols, which can reduce the duration and intensity of headaches, and can also completely prevent them. Plus, cashews respond quickly to blood sugar and hypoglycemia, which is another key to fighting migraines.
9. Healthy nerves.
Magnesium is concentrated in the surface layer of the bone tissue, which prevents calcium from entering the nerve cells and, therefore, relaxes the blood vessels and muscles. Not getting enough magnesium can cause calcium to enter your blood vessels, causing them to shrink. It also leads to high blood pressure, headaches, migraines, etc.
10. Healthy gums and teeth.
As mentioned above, the magnesium content in cashew nuts is very beneficial for bone health. Thus, it strengthens teeth and promotes gum health.
11. Helps protect against macular degeneration.
Macular degeneration is a pathology that develops due to degenerative processes in the retina. Cashew nuts are able to filter out the sun’s ultraviolet rays and protect the eyes from macular degeneration.
12. Good for muscle tissue.
Cashews have tonic, antibacterial and anti-inflammatory properties. The nut is popular with athletes and is often consumed after heavy physical exertion. It can also be taken in stressful situations (for example, students during a session).
13. Helps with diseases of the respiratory system.
Cashew nut has a powerful prophylactic effect on the body in diseases of the respiratory system (bronchitis, pharyngitis). This is due to its regenerating and strengthening properties. Cashew nuts also help in the treatment of influenza and bronchial asthma, and the macronutrient iron contained in them makes it an excellent drug for treating anemia and dystrophy.
Benefits for women
14. Awakens sensuality.
Cashews have long been considered a natural aphrodisiac that affects both men and women alike. It helps to improve sex life. Thanks to tocopherol, a woman increases fertility (the ability to produce offspring).
15. Eases PMS and menopause.
Cashews help ensure good sleep for women who are in the menopause stage. It also replenishes blood loss during menstruation and relieves PMS symptoms. Cashews replenish magnesium deficiency during the menstrual cycle.
16. Useful during pregnancy.
The developing fetus in the womb takes nutrients from the mother’s body. In order to prevent vitamin deficiency, a pregnant woman is advised to eat the daily amount of cashews. In addition, it has been scientifically proven that these nuts can reduce the risk of dystrophy and dysfunctions of the cardiovascular system in a baby.
17. Useful for lactation.
During breastfeeding, the baby, along with milk, receives all the necessary nutrients, and since the cashew nut is rich in vitamins and minerals, it will be useful for both the mother and the baby. It helps to strengthen the body, stabilizes the digestive tract, provides the body with the necessary amount of fiber and protein, improves bone strength.
18. Strengthens the immune system of mother and child.
Cashews help to strengthen the immune system of mothers and children, thereby protecting them from viral and infectious diseases.
Skin Benefits
19. Helps keep skin healthy.
Cashews are able to maintain healthy skin due to their essential fatty acids. Beneficial sources of fat are essential to keep skin hydrated and free of irritation, without flaking and premature aging.
Cashews are also a source of copper, which helps with skin regeneration, and a source of collagen, which maintains skin elasticity and protects it from premature aging.
20. Makes the skin smooth.
You can use cashew oil to keep your skin smooth and firm. It softens the skin and evens out its texture thanks to the fatty acids it contains. Also, the oil has the ability to treat fungal infections, eliminate warts and acne.
Hair Benefits
21. Eliminates gray hair.
Copper is a mineral that helps hair regain its natural color. Therefore, the use of cashews can restore natural hair color and prevent premature gray hair.
22. Provides smooth hair structure.
The main ingredients that play a huge role in hair health are vitamin E and unsaturated fatty acids. Cashews have a high content of linoleic and oleic acids. They make hair smooth and shiny, eliminate split ends and form a sheath around each hair that protects from the negative effects of the sun and wind.
Benefits for men
23. Stimulates sex drive.
It has been scientifically proven that with regular consumption of cashews, men’s health significantly improves. Cashew helps to increase sex drive and has a beneficial effect on the potency of men, preventing premature ejaculation.
24. Stimulates the growth of a thick beard.
Cashews promote hair growth and strengthening. Thanks to these nuts, men have the opportunity to grow a lush beard.
25. Increases testosterone levels.
Cashew nuts stimulate the production of testosterone, and, accordingly, increase the activity of the male reproductive system. Tocopherol helps to increase sperm activity, thereby significantly increasing male endurance, vitality and energy.
26. Helps to get rid of tobacco addiction.
Increasingly, experts advise adding cashews to their diet for people with tobacco addiction. Nicotinic acid, which is contained in these nuts, helps to neutralize the harm from the substances contained in cigarettes and discourages the desire to smoke in the usual volume.
Harm and contraindications
Basically, cashew nuts are not capable of causing significant harm to the human body. If any unpleasant cases arise, then, firstly, this happens extremely rarely, and secondly, only with individual intolerance and excessive consumption of nuts.
1. Allergic reaction.
For some people, cashews, along with other nuts, can trigger an allergic reaction. Of course, sometimes allergic reactions to nuts can be life-threatening, but at the moment there have been no fatalities from the use of cashews. Basically, people who have not previously suffered from nut allergies do not experience any negative sensations after consuming cashews.
However, if you have already had allergic reactions to any nuts, then it is better not to use cashews, as this product is still a strong allergen. Only in rare cases did people experience anaphylactic shock. To avoid such situations, consult your doctor.
2. Contraindicated in kidney stones.
If you have kidney stones, it is best to reduce your intake of cashew nuts, or eliminate them altogether from your diet. The fact is that cashews contain soluble oxalates, which act in the stomach and intestines and can worsen kidney problems.
4. Not recommended for children under 3 years of age.
It is not recommended to give pure cashews to children under three years of age. Nuts are a dense, solid food that is not so easy to digest and assimilate, especially for such a young organism. If you nevertheless decide to give cashews to children (after all, children still need it, since there are a lot of vitamins and minerals in it), then grind it and mix it with other products. In such a complex, the product will be absorbed without any unpleasant consequences.
5. There may be an overdose.
Excessive consumption of cashews can lead to health problems. Overdose manifests itself in the form of diarrhea, nausea, vomiting, rash on the face, itching on the skin, edema. If such symptoms occur, you must immediately take anti-allergenic drugs.
6. Provoke a chemical burn.
Raw and unprocessed (straight from the tree) cashews can be very dangerous. As we managed to find out, between the shell, in which the nut itself is hiding, and its outer shell, there is a poisonous resinous juice. This juice contains a liquid called cardola. This liquid has an oily structure and upon contact with the skin immediately causes a severe chemical burn, which is accompanied by the formation of large and extremely painful blisters.
In no case try to pluck the cashews yourself, and even more so do not crack their shells. It is better to buy already processed nuts from stores and supermarkets. Cashews are always sold after a special chemical treatment, during which the dangerous liquid evaporates completely.
7. Contraindicated in certain diseases.
Avoid cashews for acute gastritis. Take nuts very carefully for diathesis and bronchial asthma.
Chemical composition of the product
Cashew Nutritional Value (100g) and Percent Daily Values:
- The nutritional value
- Vitamins
- Macronutrients
- Trace Elements
- calories 600 kcal – 42%;
- proteins 18,5 g – 22,56%;
- fats 48,5 g – 74,62%;
- carbohydrates 22,5 g – 18%;
- dietary fiber – 2 g – 10%;
- water 5,3 g – 0,21%.
- To 34,1 μg – 28,6%;
- E 5,7 mg – 38%;
- B1 0,5 mg – 33,3%;
- B2 0,22 mg – 12,2%;
- B5 0,86 mg – 17,2%;
- B6 0,42 mg – 21%;
- B9 25 μg – 6,25%;
- PP 6,9 mg – 34,5%.
- potassium 553 mg – 22,1%;
- calcium 47 mg – 4,7%;
- magnesium 270 mg – 67,5%;
- sodium 16 mg – 1,2%;
- phosphorus 206 mg – 25,8%.
- iron 3,8 mg – 21,1%;
- copper 2,19 μg – 21,9%;
- manganese 1,66 mg – 83%;
- zinc 5,78 mg – 48%;
- selenium 19,9 mcg – 36,5%.
conclusions
As you can see, cashews are quite an unusual product that is good for health:
Useful Properties
- Fights heart disease.
- Helps prevent gallstones from forming.
- Helps to reduce weight.
- Strengthens bones.
- Helps prevent cancer.
- Supports brain function.
- Reduces the risk of developing diabetes.
- Helps prevent headaches.
- Strengthens the nerves.
- Supports healthy gums and teeth.
- Protects against macular degeneration.
- Good for muscle tissue.
- Fights diseases of the respiratory system.
- Good for hair skin.
- Good for both men and women.
Harmful properties
- Allergic reaction.
- Contraindicated in kidney stones.
- Not recommended for children under 3 years of age.
- Overdose is possible.
- Provokes a chemical burn.
- Contraindicated in certain diseases.
However, do not forget that this nut is an exotic product that, if used incorrectly or excessively, can lead to sad consequences.
If you follow the recommendations above, you can only benefit from cashew nuts.
Sources of Research
The main studies on the benefits and dangers of cashews have been carried out by foreign doctors and scientists. Below you can find the primary sources of research on the basis of which this article was written:
Sources of Research
1. https://www.ncbi.nlm.nih.gov/pubmed/24871475
2. http://www.fao.org/docrep/005/ac451e/ac451e0b.htm
3. https://ndb.nal.usda.gov/ndb/foods/show/3675?fg=&man=&lfacet=&count=&max=&sort=&qlookup=&offset=&format=Full&new=&measureby=
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/)/
5. https://www.ncbi.nlm.nih.gov/pubmed/17127183
6.https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
7. https://www.ncbi.nlm.nih.gov/pubmed/20603833
8. https://www.ncbi.nlm.nih.gov/pubmed/8681169
9. https://www.huffingtonpost.com/2013/05/06/healthy-nuts-health-benefits-cashews-walnuts-peanuts-almonds_n_3187731.html?ir=India
10. https://www.huffingtonpost.com/2013/05/06/healthy-nuts-health-benefits-cashews-walnuts-peanuts-almonds_n_3187731.html?ir=India
11. https://www.naturalnews.com/020005_nuts_diet_blood.html
12. http://www.sundaytimes.lk/060430/plus/5.html
13. https://books.google.co.in/books?id=m2YeAwAAQBAJ&pg=PA136&dq=The+Miracle+of+Nuts,+Seeds+and+Grains&hl=en&sa=X&ei=WAqdVKOQFceXuAT0ioDwBA&ved=0CCsQ6AEwAA#v=onepage&q=The%20Miracle%20of%20Nuts%2C%20Seeds%20and%20Grains&f=false
14. https://www.nhs.uk/conditions/gallstones/prevention/
15. https://www.webmd.com/diet/features/its-full-fat-and-helps-you-lose-weight#1
16. https://www.bbcgoodfood.com/howto/guide/health-benefits-nuts
17. https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/Go-nuts-for-healthy-teeth/articleshow/4520161.cms?
18. https://www.sciencedirect.com/science/article/pii/S0308814606006686
19. https://books.google.co.in/books?id=m2YeAwAAQBAJ&printsec=frontcover&dq=The+Miracle+of+Nuts,+Seeds+and+Grains++By+Bahram+Tadayyon,+Dr.+Bahram+Tadayyon+MNS,+MD,+Ph.D&hl=en&sa=X&ei=d-ygVNOeKcTHuAT744DQAQ&ved=0CB0Q6AEwAA#v=onepage&q=The%20Miracle%20of%20Nuts%2C%20Seeds%20and%20Grains%20%20By%20Bahram%20Tadayyon%2C%20Dr.%20Bahram%20Tadayyon%20MNS%2C%20MD%2C%20Ph.D&f=false
Additional useful information about cashews
How to use
1. In cooking.
It is not recommended to consume more than 30 g of cashews per day. Cashews can be added to oatmeal for breakfast, added to salad with fruits or vegetables, or made into flour or butter. The taste of the product is unique, therefore it suits almost everything.
Unlike most other nuts, cashews contain significant amounts of starch, which is one of the reasons they are used as a thickener in creamy sauces, thickened soups, curries, meats, and desserts. If you use cashews as a separate product, then it is better to pre-soak it for 1 hour in clean water. This will allow the nut to be better absorbed and easier to digest.
2. In cosmetology.
On the basis of cashew oil, cosmetic face masks and massage creams are made that have a beneficial effect on the condition of the skin. It is also worth mentioning walnut shells, which are often used in cosmetology and pharmaceuticals. A variety of beneficial nutrients are extracted from it, including vitamins and minerals. Cashew shell oil strengthens the nail plate and makes the skin elastic. It is also used as a wrinkle smoothing agent and as an antiseptic for treating wounds, abrasions and scratches. They can wash their hair, such a procedure will help get rid of dandruff, eliminate hair brittleness and increased fat content of the roots. The oil is included in cosmetic creams and scrubs.
3. In industry.
Cashews are used in furniture production and even in the manufacture of vehicles. In this area, the very poisonous shell of the nut is used. From it, you can make a composition for impregnating wood, which is protected from decay. In addition, the poisonous shell is used to make brake pads for cars.
Cashew nut oil contains phenylamine. It has the unique ability to resist decay and tissue decay. That is why it has found application in paints, varnishes, enamels and rubber. Another unique property of this product is that termites do not tolerate the smell of cashew nuts, its oil, and even more so, avoid its poisonous shell. Therefore, cashews are also used to get rid of pests.
How to choose
You can buy cashews at almost any supermarket. Most often, these nuts are sold salted and roasted. Sometimes nuts are sold in honey or chocolate.
- When buying cashews, pay attention to the condition of the packaging and, more importantly, its integrity.
Companies you can trust pack cashews in quality cartons on the outside and plastic wraps on the inside.
- All data on production and delivery times must be indicated on the label.
If you buy nuts by weight, then ask the seller where the nuts were supplied. This is important, as nuts transported in jute bags can be dangerous due to the low degree of protection.
- The nuts themselves must be intact, without chips, dents or signs of crumbling.
- Cashews should be creamy, uniform, even and free from spots.
- If the taste of the nuts is bitter, then it is better not to use them, as this indicates that the product has deteriorated.
- It is also better not to buy salted nuts, as they are salted in order to hide the spoiled product.
- It is better not to take a mixture of dried fruits that contain cashews. These kits are usually coated with hydrogenated oils, sugars, and other artificial additives.
- Be sure to check the label, cashews should be free of sugar, preservatives, hydrogenated vegetable oil and chemicals.
How to store
- Store cashews in a dry, dark and cool place.
- The optimum storage temperature is 16-18 degrees.
- In an open package, nuts are stored for 1–2 months.
- For storage, it is better to choose a container with a resealable lid.
- To increase the shelf life, the nuts can be fried or salted.
- In the freezer, the shelf life is extended to 1 year.
- Cashews should be eaten with caution after long-term storage. Check the nuts for external damage and unpleasant odors.
- At the slightest suspicion of spoilage, it is better to throw the nuts away, since there is a risk of poisoning with harmful substances that are formed during the rotting of this product.
- Whole cashews last longer than shredded ones.
- Nuts should not be kept warm, they quickly become soft and bitter.
- When storing in the refrigerator, you should avoid the close proximity of nuts to smoked meats and ready-made meals.
History of occurrence
Cashews were first cultivated in Brazil. Then it was brought to India by the Portuguese around 1560-1565. From India, cashews spread throughout Southeast Asia and eventually made their way to America and Africa.
The United States first imported seeds from India in 1905. In the same year, the seeds were brought to France, and in 1914 – to England. In 1923, India exported 45 tons of seeds to the United States.
By 1941, India was already a monopolist in the export of cashews. Due to the Second World War, exports had to be suspended. At the end of the XNUMXth century and at the beginning of the XNUMXst century, there was an increase in the export of cashews. This nut has become one of the most sought after products in the world.
Nowadays, cashew trees are grown in tropical regions around the world. The most popular countries for the production of this product are India, Nigeria, Vietnam, Ivory Coast and Indonesia. Cashews got their modern name from the Portuguese word “caju”, which translates as “a nut that grows itself.”
The natural range of cashews includes the east of Brazil. The artificial area has spread to the whole world. It includes the following countries and continents: India, Africa, Vietnam. Cashews are also grown in Iran and Azerbaijan.
How and where is it grown
Cashews are a branchy evergreen tree that reaches 12 meters in height and can live for 100 or even more years. The cashew nut is shaped like a comma. Brazil is considered the birthplace of cashews. In this country, cashew trees grow wild. Up to 20 thousand tons of cashew apples can be harvested in one season.
This unpretentious plant can be grown even at home. To do this, it must be planted in fertilized soil, and with the onset of heat, keep the plant outdoors, for example, on a balcony. In 3-4 years after planting, cashews will begin to bear fruit.
In the world, cashew plantations occupy about 35,1 thousand square meters. km. World walnut production is estimated at 2,7 million tons annually. The average yield is 780 kg per hectare. In terms of the consumption of cashews, India comes out on top, despite the relatively low quality of products.
Cashews are easy to cultivate, which was successfully used by the Chikuna Indians living in the territory of modern Brazil. They used the bark, leaves, fruits of the tree for various, not only culinary, purposes.
Every spring, the plant blooms with lush fragrant flowers, which after a while turn into exotic fleshy fruits of orange or red color with nuts hanging from the bottom.
Interesting Facts
- In India, cashews are considered a food of grace. Indians believe that this nut contributes to a kind and calm character.
- Cashews are also referred to as “passion” foods. He is said to be able to “kindle an inner fire.” In other words, cashews are an aphrodisiac.
- Indians use cashews as an antidote for snakebites.
- In Africa, cashews are used for tattooing.
- There is another alternative name for cashews – Indian walnut.
- In fact, cashews have two parts. The first is called an apple (due to the similarity with the fruit of the same name), and the second part is the cashew nut itself.
- The shelf life of “apples” is only 1 day, and therefore they cannot be transported over long distances. Therefore, a Russian resident will never see this fruit on supermarket shelves.
- Cashew apples are used to make compotes, jellies, juices and jams.
- The Portuguese rated the taste of cashews as “superior to almonds.”
- The closest relatives of cashews are sumac, lacquer wood, smoking wood, mombin, kaffir plum, pistachios, mango, Peruvian pepper tree and poison ivy.