Health overview on cashews

Here’s a fun fact to tell friends about cashews – they’re the third most consumed tree nut in the U.S. and compared to the majority of nuts, cashews are lower in fat, most of it being heart-healthy monounsaturated fat. 

Cashew history

Cashews have a rich history of how they made it to the U.S.  Native to the coastal regions of Brazil, cashews were introduced to India and Africa by Portuguese explorers in the 16th century.  However, it wasn’t until the 20th century when cashews became a culinary star.  Their unmistakable kidney-shaped appearance with a buttery, sweet, and salty taste, make them a favorite among many who enjoy their flavor. 

Grown primarily in the tropical regions of India, Brazil, Mozambique, Tanzania, and Nigeria, cashews are seeds of an evergreen shrub related to pistachios, mangos, and poison ivy.  Normally, cashews are surrounded by two layers of shells, between which is a potentially toxic resin/oil that is removed and used to make many products, including varnish and insecticide. 

Nutrition facts of cashews

Although cashews are a low-fiber nut, they are still packed with vitamins, minerals, and antioxidants.  Just a handful (one ounce) packs a satisfying 10% daily value of protein (5 gm) and 20% (81.8 mg) daily value of bone-healthy magnesium.  They are naturally cholesterol free and are an important source of vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, iron, and selenium. 

Studies show cashews health benefits

Cashews are known for contributing to heart health.  They are a rich source of both monounsaturated and polyunsaturated fatty acids, which are essential to reducing the risk of heart disease.  A study from the American Journal of Clinical Nutrition showed that regularly substituting cashews for sugary, high-carbohydrate snacks may help control total and LDL (bad) cholesterol levels. 

Another study from the International Journal of Developmental Neuroscience found that the fatty acids in cashews result in better reflexes and memory in babies of mothers who consumed cashews while pregnant. 

Cashews have beneficial antioxidant activity as demonstrated in The Scientific World Journal showing the high phenolic and flavonoid content of this nut helped regulate blood glucose helping in the patients gain better diabetes control and management. 

What to look for when buying cashews

Cashews are a versatile, healthy food, unique among nuts in their characteristic shape and taste.  When buying cashews you will find that they are available as either raw or roasted.  If buying them from bulk bins, check to make sure the container is well-sealed and the nuts are moisture-free and their appearance looks smooth.  If they smell rancid, do not buy them. 

To keep cashews fresher longer, choose vacuum-packed cans or jars over plastic bags.  Store them short-term in a cool, dry place, or refrigerate or freeze them for up to six months or a year, respectively. 

Serving ideas using cashews

There are many ways to enjoy eating cashews – here a few ideas to consider:

·      Combine cashews with other nuts and dried fruit making a quick, healthy snack

·      Sauté cashews with shrimp, basil and green beans for a Thai inspired dish

·      Add cashews with a little bit of maple syrup for a tasty topping on hot cereals

·      Cashew butter added to breakfast soy shake gives a creamy nutty flavor while boosting protein content

·      Enjoy chopped cashews in a stir-fry or curry, or added to salads, vegetables, or whole grains side-dishes for a satisfying crunch

Like with any food, moderation is important to practice when eating cashews.  A standard serving size is ¼ cup.