Description
Overview
The cashew, known botanically as Anacardium occidentale, is the seed of a tropical evergreen shrub related to mango, pistachio and poison ivy.
Commercial growers cultivate cashews in warm, humid climates across the globe;
Vietnam, Nigeria, India, Brazil, and Indonesia are among the top producer.
The seeds of most fruits grow within the flesh, but the cashew seed hangs from the bottom of a cashew apple, essentially a swollen stem.
A hard shell with two layers encases the kidney-shaped cashew seed, which must be harvested by hand.
Benefits
- Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein.
- Cashews help satisfy your cravings and keep you full for a more extended period.
- Cashew nuts can regulate weight loss and even fasten it.
- It is because cashews contain Omega-3 fatty acids that help boost metabolism.
- As a result, it helps in getting rid of excess fat.
- These acids help reduce cardiovascular disease risk.
- In addition, cashews may help decrease total cholesterol and LDL cholesterol.
- Cashews are full of nutrients like protein, antioxidants, fibre, vitamins, minerals, and unsaturated fatty acids.
- These nutrients help in providing anti-carcinogenic, anti-inflammatory, and heart-protective benefits.
- It can reduce the risk of heart diseases in people with diabetes.
- The pigment forms a protective layer on our eyes, preventing damage from harmful UV rays.
- It is also a source of proteins, antioxidants, and plant-based chemicals.
- As a result, they aid in keeping your skin healthy and avoiding wrinkles.
- Cashews are rich in dietary fibre.
Side Effects
A few side effects related to the consumption of cashew nuts include:
- Allergic reactions in sensitive individuals. Symptoms of nut allergies include urticaria (red bumps on skin, itchy skin), runny nose, swollen lips.
- Overeating may result in constipation.
- Weight gain due to excessive consumption.
How To Consume
- As a topping or a main ingredient in desserts.
- Honey/salt roasted for snacks.
- Added to salads or stir-fries.
- Consumed raw.
Nutritional Value
One ounce (28 grams) of unroasted, unsalted cashews provides you with around:
- Calories: 157
- Protein: 5 grams
- Fat: 12 grams
- Carbs: 9 grams
- Fiber: 1 gram
- Copper: 67% of the Daily Value (DV)
- Magnesium: 20% of the DV
- Manganese: 20% of the DV
- Zinc: 15% of the DV
- Phosphorus: 13% of the DV
- Iron: 11% of the DV
- Selenium: 10% of the DV
- Thiamine: 10% of the DV
- Vitamin K: 8% of the DV
- Vitamin B6: 7% of the DV
