Cashew Nut (Kaju)

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