Cashew, known as کاجو in Pakistan, is a white kidney-bean shaped nut. It’s soft when chewed, and feels good to munch on it. It has a nutty flavor, almost similar to almonds or peanuts.
The best thing about cashews is they are available all year round. They are not only a great snack, but also added to foods native to Pakistani cuisine, such as curry, kheer, biryani etc. You may even add cashews to your salads for garnishing and taste.
Cashew benefits are immense, yet you may not know them.
First, let’s get to know a little background of cashew nuts, and how they are used in food.
Table of Contents
What are Cashew Nuts?
The cashew is a member of the nut family that originated in Brazil, South America, and was introduced to India by the Portuguese, who carried it to Goa.
These sweet-tasting nuts come from a tropical evergreen tree and have a creamy consistency. Cashews come in a variety of forms: raw, roasted, salted, and unsalted.
Cashews are used as a dairy replacement e.g cashew milk, cashew butter and cashew cheese.
Nutrition Content of Cashew Nuts
Cashews are rich in a range of nutrients. One ounce (28 grams) of unroasted, unsalted cashews provides you with:
- Calories: 157
- Protein: 5 grams
- Fat: 12 grams
- Carbs: 9 grams
- Copper: 67% of the Daily Value (DV)
- Magnesium: 20%
- Manganese: 20%
- Zinc: 15%
- Phosphorus: 13%
- Iron: 11%
- Selenium: 10%
- Thiamine: 10%
- Vitamin K: 8%
- Vitamin B6: 7%
That is a rich nutrition content. They’re low in sugar, a source of fiber, and contain almost the same amount of protein as an equivalent quantity of cooked meat.
Cashew Fruit Benefits for Your Health
Kaju benefits your health in many ways. It’s a great thing that such small nuts have so many advantages for you. Let’s have a look at them:
Easy to Add to Your Diet
You can eat cashews roasted, salted, or raw. They are very easy to add to your every day diet.
They can be used whole, ground, or in a paste-like consistency in a range of savory and sweet dishes.
You can also have cashews in the form of cashew butter, which you can spread on toast or add to pancakes, oatmeal, or parathas.
Kaju benefits vegans as well. They can make vegan cream cheese out of cashews by mixing them with apple cider vinegar and lemon juice. It’s great for making cheesecakes and other cream cheese-based delicacies.
Prevent Heart Diseases
Research shows that cashew nuts are linked with lower risks of heart diseases. Cashew nuts are high in vital fatty acids, potassium, and antioxidants, all of which are good for your heart.
It contains phytosterols, phenolic compounds, and oleic acid, which are beneficial to heart health and strengthen blood vessels.
Cashew nuts aid in the reduction of bad cholesterol (LDL) and the enhancement of good cholesterol (HDL) levels in the body.
It also possesses anti-inflammatory effects, which help to minimize internal inflammation, which can lead to heart disease.
Helps Lower the Blood Pressure
Cashew nuts are rich in healthy unsaturated fats and minerals like magnesium, potassium, and L-arginine.
It helps reduce high blood pressure drastically by dilating your blood vessels.
Prevents and Controls Diabetes
Cashews can help persons with type 2 diabetes control their blood sugar levels by adding them to their diet.
It’s high in fiber, which helps keep blood sugar levels stable.
However, because of the high calorie content, just 3-4 cashews should be consumed each day.
Boosts Immunity
Cashew nuts are high in zinc and vitamins, both of which are beneficial to your health.
Zinc is an immune-boosting mineral that is also required for basic cell functions. Kaju benefits you with immunity boosting minerals and keeps you safe from illnesses.
Helps Strengthen Bones
We need a lot of minerals for strong bones, and cashew nuts have them all.
Cashew nuts are high in copper and calcium, which strengthens and strengthens our bones. Copper aids in the formation of collagen, which keeps your joints flexible.
Help Boost Brain Functions
The brain is our body’s most active organ, and it requires a regular supply of fatty acids from our food in order to stay active.
Cashew nuts include brain-boosting elements that may help you keep your memory sharp and increase your brain functioning.
Eat soaked cashews overnight to boost brain function.
Controls Weight
Cashews for weight loss? Sounds bizarre but absolutely yes!!!
Cashew nuts are high in calories, proteins, and fibers, making you feel filled for longer and suppressing your appetite.
However, because nuts are heavy in calories, they must be used in moderation.
Beneficial for Hair
Copper present in cashew helps produce hair pigment-melanin that enhances hair color. The essential fatty acids also keep your hair shiny and healthy.
Oleic and linoleic acids in cashews lend a silky finish to the hair and give you shiny black hair.
Good for Eye Health
Cashews include antioxidants zeaxanthin and lutein, which protect against UV radiation.
Antioxidant pigments are found naturally in the eyes and are an important defense against harmful light. They may help to minimize the risk of age-related macular degeneration and cataracts.
May Increase Male Fertility
Zinc in cashew nuts helps in improving male sperm count and fertility.
In addition, frequent cashew consumption may aid in the management of weight and diabetes, both of which have been linked to a significant rise in male fertility.
Beneficial for Your Skin
Cashews are high in selenium, iron, phosphorus, zinc, and magnesium, all of which are beneficial to skin health.
It also contains proteins, antioxidants, and plant-based compounds, which keeps your skin healthy and wrinkle-free.
Cashews include antioxidants, which encourage the growth of new cells and maintain the skin’s suppleness.
What Happens When You Have Too Much Cashews?
Cashews that have been roasted or salted often have a lot of oil or salt in them, which can be harmful to your health.
Experts recommend soaking cashews overnight before using them in any meal. This is due to the presence of phytates in cashews, which make it difficult for your body to extract minerals and vitamins.
Soaking the cashews reduces the amount of phytates in the nuts and enhances their digestion.
If you wish to know more about potential side effects of different nuts, consult a dietician/nutritionist in Lahore.
Wrapping Up!
Cashew nuts are a highly healthy food that can offer numerous health benefits.
The cashew benefits your health, from your heart to your gut. You can ensure that you acquire numerous beneficial nutrients just by eating cashews on a regular basis.
You’ll be able to enjoy these delightful treats all year if you store them correctly in an airtight container. Just bear in mind that too much of anything is dangerous, so keep an eye on your consumption.
Aside from that, these creamy, delectable nuts are the way to go!
