Cashew: Discover 9 surprising health benefits of this food

Native to Brazil, more specifically to the coastal region of the Northeast, cashew is the second fruit with the largest planted area in the country, second only to oranges.

In addition to the favorable conditions for its planting, one of the reasons for this is the great appreciation that people around the world have for the so-called cashew nut, which, by the way, is the true fruit of the cashew tree. That’s right: the base we know as fruit is, in fact, its pseudofruit.

Nomenclatures aside, the fact is that both nut and pseudofruit, cashews are unique, delicious and, best of all, full of health benefits!

9 surprising benefits of cashew

The first benefit of the cashew pseudofruit does not require any scientific research, only empirical: a fleshy fruit, with a very characteristic smell and a marked astringent taste. A delicious fruit to eat pure or incorporated into food or drink recipes.

But science has also shown that its benefits go far beyond taste. “Cashew has several essential nutrients”, says Ione Leandro, nutritionist at the Onodera Estética clinic. Below she lists some of the main health benefits of cashews.

1. It strengthens the immune system

With five times more vitamin C than oranges, the cashew pseudofruit is very rich in antioxidants. These substances fight free radicals, protecting cells and preventing premature aging.

2. It helps protect the heart

According to studies, cashew consumption has a positive effect on reducing triglyceride levels, which helps to reduce the incidence of cardiovascular problems and the risk of heart disease.

3. It assists in the healing processes

The substances behind the benefit are copper and vitamin K. In addition to accelerating blood clotting, they work with the immune system in the body’s recovery.

4. It makes the skin and hair healthier

Also because of copper, cashew helps in the production of melanin, keeping the skin and hair healthy. Vitamin C, rich in antioxidants, is essential in preventing premature aging.

5. It has beneficial effect on nervous system and reduces PMS

You know that inexplicable urge to eat candy in the days before menstruation? It’s your body asking for magnesium, a mineral associated with the proper release of neurotransmitters, including dopamine. Because it is rich in substance, cashew provides a feeling of well-being.

6. It helps control the glycemic index

With good levels of soluble fiber, cashew consumption allows for a slower absorption of carbohydrates, which, in turn, avoids insulin spikes and helps regulate the glycemic index. However, because it contains fructose, its consumption in moderation is recommended for diabetics.

7. It is an ally in cancer prevention

The secret lies in flavonoids such as lycopene and beta-carotene. Such substances have antioxidant, anti-inflammatory and antitumor properties that decrease the so-called oxidative stress of cells.

8. It provides good doses of energy

Rich in branched-chain amino acids known as BCAAs, cashews facilitate the process of using fat during physical exercises, ensuring more energy and disposition.

9. It can help with weight loss

By stimulating fat burning and controlling the glycemic index, cashews facilitate weight loss in a healthy way. In addition, it also has a low calorie content. That’s about 35 to 40 calories per 100 gram unit.

When choosing the cashew, the ideal thing is that it is soft, but without dark spots on its shell. As it is highly perishable, it is recommended to keep it in the fridge for a maximum of two days.

Cashew nuts: more benefits for your health

A true fruit of the cashew tree, the cashew nut is, without a doubt, one of the favorite oilseeds of most people thanks to its crunchiness and its slightly sweet flavor.

Are you part of this team that loves cashew nuts? Then you can celebrate, as it is also an ally of the body’s good health. Here are some of the benefits of cashew nuts:

• Help in the treatment of diabetes: with few carbohydrates, the chestnut has a low glycemic index and also has oleic acid, responsible for reducing triglyceride levels.
• Protect your arteries: free of cholesterol, cashews contain a substance called arginine, which prevents arteries from narrowing. In addition, chestnuts also have vitamin E, which prevents the buildup of arterial plaques.
• Strengthen the bones: like the pseudofruit, cashews are rich in copper, the deficiency of which is associated with low bone density. The magnesium present in them is important in the process of calcium absorption.
• Helping in the treatment of some types of cancer: Studies show that thanks to their antioxidant vitamins, cashew nuts help prevent cell mutation and DNA damage. Other studies also suggest that the acid present in them would be able to stop the cycle of cancer cells.
• Stimulate memory and concentration: because they contain vitamin E, in addition to essential minerals such as iron, chestnuts improve cellular oxygenation, increasing concentration and helping to prevent memory loss due to age.
• Protect the digestive system: the antioxidants present in cashew nuts act on the stomach, even protecting it from damage caused by excessive alcohol consumption.

According to the doctor. Ione Leandro, the ideal is to consume 3 to 5 units a day. “Preferably without salt, in snacks and salads”, he adds.

Delicious cashew recipes

Fortunately, in addition to having many benefits, both the pseudofruit and cashews are quite easy to incorporate into cooking for reasons ranging from flavor to texture. For being very meaty, the pseudofruit, for example, is great for vegan or vegetarian dishes. The cashew nut can go from milk to farofa, depending on the preparation.

1. Cashew moqueca: the traditional fish in the moqueca is replaced by the so-called cashew meat, obtained by squeezing the fruit until its juice is extracted. Once this is done, you must season the “meat” and proceed to the normal preparation of the moqueca, with coconut milk, palm oil, tomato, pepper and coriander.

2. Cashew Crumbs with Green Mango Salad: The same process of squeezing the cashews until they are juiced to keep their spongy flesh goes for this dish, which is served in panko flour. The acidity of the green mango salad with lemon balances the fat from the frying.

3. Cashew ceviche: for those who don’t like the astringent flavor of cashews, one of the advantages of this recipe is that it makes a marinade with lemon, pepper, salt and coriander that take away this characteristic. Super tasty, she is also very easy to make and is a great entry option.

4. Cashew Milk: A healthy alternative to cow’s milk, whether you’re lactose intolerant or not, cashew milk is easy to make. The only problem is that the chestnuts must be soaked for at least 8 hours. Then, just strain and mix with water in the blender.

5. Salmon with cashew nut crust: thought you would only see vegetarian recipes here? Well, know that cashew nuts mainly go well with fish, as in this recipe. The cashew farofa is the special touch of the dish, and it’s kind of shovel-pum when it’s time to make it. Just mix the ingredients and put it in the pan.

6. Cashew nut mayonnaise: because it is quite oily, the cashew nut can be beaten until it gains a creamy consistency. In the case of this recipe, it really becomes a well-seasoned mayonnaise, as it also uses olive oil, garlic and lemon in its preparation.

7. Cashew jam in syrup: a recipe capable of igniting the affective memory of many people, this cashew jam uses only three ingredients and is ready in an instant. After putting everything in the pan, just wait for pressure and wait 8 minutes. Easy easy!

8. Creamy cashew jam: another classic of simple sweets with a hint of interior, the creamy cashew jam is similar to jam, except that, in this recipe, the cashew must be blended in a blender before going to the pot with water. and sugar.

9. Cashew popsicle with ginger: the secret to the “professional” texture of this popsicle, that is, to make it not look like a gelinho, is to use concentrated cashew juice and invert sugar, which you also learn to make in this revenue.

10. Unlocked cashew juice: one of the most appreciated forms of cashew consumption is the juice with the fruit. You even like it, but are you bothered by that residue that ties your mouth at the end? The secret is to add lemon juice. Check out the recipe for a perfect cashew juice!

Consumption alerts

Before you throw yourself into cashew for good, it’s worth a few caveats. Firstly, cashews, like other nuts, are known to cause allergies in some people. So make sure it’s not your case before consuming. Also, it is important to pay attention to quantities.

In excess, cashews can cause diarrhea and increase blood sugar levels, in addition to being extremely caloric. The cashew pseudofruit, although low in calories, is rich in fructose, so it requires moderate consumption by those with diabetes.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.