Cashew nuts, are derived from the cashew plant scientifically known as Anacardium occidentale, which is a tropical evergreen tree belonging to the Anacardiaceae family. Native to South America, it produces both the cashew nut and the cashew apple, an accessory fruit. The tree can reach heights of up to 14 meters (46 feet), though dwarf varieties, which grow to about 6 meters (20 feet), are more productive due to earlier maturation and higher yields. Cashew nuts are edible and commonly enjoyed as a snack, used in various recipes, or processed into products like cashew cheese and cashew butter. It is often simply referred to as a “cashew.”
A 1-ounce serving of cashews, approximately 18 whole cashews, contains the following nutrients:
1.Helps Protect Against Atherosclerosis
Cashew nuts are rich in folate and vitamin E, which can help protect against atherosclerosis (blocked or narrowed arteries). A 2019 study also found that consuming cashew nuts daily may improve cholesterol levels, particularly in individuals with type 2 diabetes.
2.Protects The Body Against Oxidative Stress
Over time, oxidative stress can damage cells, tissues, and organs, potentially leading to diseases like Parkinson’s, Alzheimer’s, and multiple sclerosis. Antioxidants play a key role in neutralizing oxidative stress, and cashew nuts are a rich source of antioxidants, particularly polyphenols and carotenoids.
3.Reduces The Risk of Heart Disease and Stroke
Homocysteine is an amino acid, but when its levels become too high, it can trigger inflammation and raise the risk of heart disease or stroke. Studies suggest that eating cashew nuts may help lower homocysteine levels in the body.
4.Helps Reduce Osteoarthritis Degeneration
A study showed that the combined antioxidant and anti-inflammatory properties of cashew nuts can help mitigate the harmful effects of osteoarthritis.
5.Helps In Management of Colitis
Colitis is a type of inflammatory bowel disease, and research indicates that cashew nuts may aid in reducing inflammation and managing the condition.
6.Helps With Healthy Weight Loss
Research shows that diets rich in nuts, such as cashews, are linked to reduced weight gain and a lower risk of obesity.
7.Helps In Managing Blood Sugar Levels
A study found that consuming cashew nuts daily can improve insulin sensitivity and support better blood sugar management in people with diabetes. This effect is likely due to their high protein and unsaturated fat content, which promotes healthy blood sugar regulation.
8.Helps Protect Against Memory Loss
The rich nutritional profile of cashews – including protein, healthy fats, vitamins, and minerals – may help support memory and cognitive health.
Incorporating cashews into your diet is simple and versatile. They can be enjoyed raw or roasted, making them a convenient portable snack. You can use whole or ground cashews in a wide range of dishes, such as scrambled tofu, stir-fries, soups, salads, and stews.
Cashew butter is another delicious option; it can be spread on toast or mixed into yogurt and oatmeal. For a quick energy boost, blend cashew butter with oats and your favorite dried fruits to create no-bake energy balls.
You can also soak and blend cashews with apple cider vinegar or lemon juice to make a dairy-free sour cream or cream cheese, perfect for enhancing meals or creating dairy-free versions of your favorite desserts.
Be mindful, however, that some roasted and salted cashews may contain added oils and salt. If you’re looking to reduce your intake of excess salt and fats, opt for dry-roasted or raw, unsalted cashew varieties when possible.
Cashews may trigger allergic reactions in individuals sensitive to hazelnuts, Brazil nuts, pistachios, almonds, peanuts, sumac, mango, pink peppercorn, citrus seeds, yuzu, or pectin. If you have allergies, it’s important to consult your healthcare provider before consuming cashews.
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