Cashews: properties, benefits and how to take them

He cashew (Anacardium occidentale) It is quite a botanical curiosity because it produces both a dry fruit and a fresh fruit.

The dry, hard-shelled, kidney-shaped fruit of 3 to 5 cm in length contains the seed, the edible cashew nut, white or ivory in color and weighing about 10 g.

The peculiar thing is that the peduncle that joins this dried fruit to the branch of the tree develops to form a large fleshy pseudofruit, yellow, pink or red in color and up to 11 cm long, which can also be eaten.

In fact, it is a highly esteemed fruit in Latin America, where it is known as cashew, cojote, cashew apple, cashew or golden plum among other names.

The cashew nut was given the name cashew by the French monk and naturalist André Thevet, whose shape reminded him of an inverted heart (“ana” means “upwards” and “cardium” means “heart”).

Cashew nut properties

The recommended serving of cashews is about 30 grams which correspond to about 18-20 seeds. This amount provides 172 calories, 14 g of fat, 4.6 g of protein, almost 10 g of carbohydrates, and 1 g of fiber.

Perfect proportion of fats

Many people avoid nuts due to their fat content, but they all have a place in a healthy diet if eaten in adequate amounts. The cashew stands out as one of the healthiest due to its nutritional profile.

The total amount of fat is less than in almonds or walnuts and the proportions of saturated, monounsaturated and polyunsaturated fatty acids are very close to the 1:2:1 ratio that nutritionists consider ideal.

This means that it has twice or more monounsaturated fatty acids, such as those found in olive oil, the most beneficial for the cardiovascular system, than polyunsaturated and saturated ones.

The proportion of healthy fat is higher than in peanuts, pine nuts, pistachios, walnuts, pumpkin seeds or sunflower seeds.

Valuable minerals: copper, magnesium and more

Copper and magnesium, two minerals that are in short supply in many people’s diets, are found in abundance in cashew.

Copper participates in the formation of red blood cells in the maintenance of the structures of blood vessels, nerves, bones, hair and skin, in the production of energy from nutrients, and above all in the functioning of the immune system.

As for magnesium, an essential mineral for the nervous and musculoskeletal systems, a handful of cashews covers up to 26% of daily needs.

In addition to copper and magnesium, cashew contains significant proportions of iron (9% of daily needs in a 30g serving), zinc (20%), phosphorus (20%) and selenium (10%).

Iron is essential for the transport of oxygen to all cells, while zinc and selenium help with the defenses in the elimination of viruses, bpathogenic bacteria, free radicals and precancerous cells.

quality proteins

Each 100 g provide 15 g of protein, so a serving provides around 10 percent of daily needs.

But the most interesting thing is that the amino acids are in the ideal proportions for their assimilation, as in the case of proteins of animal origin or soybeans. This is how they favor the perfect tissue regeneration and the development of physiological processes.

In addition, the proportion of tryptophan stands out, which in cashew nuts is higher than in any other food: in 30 g there are 72 mg of tryptophan.

Cashew benefits

The extraordinary composition of the cashew translates into a series of benefits for well-being and health.

1. Lowers cholesterol and triglycerides

The cashew fat profile is optimal for control cholesterol and triglycerides, which decreases the risk of heart disease. The effect of its fiber and antioxidants reduce it even more.

Several studies indicate that consuming moderate portions – a handful – of nuts four times a week, the risk decreases by 37 percent.

As the quality of the cashew fat is better than that of the average nut, it can be assumed that the percentage may be higher in your case.

The definition of the cashew nut as a beneficial food for the cardiovascular system contributes to its content in phytosterols, tocopherols and squalene, all of them antioxidant plant compounds that reduce the risk of heart disease.

Phytosterols, which are part of the natural composition of the cashew nut, are the same ones that are artificially added to certain foods to sell them as heart-healthy.

2. Bones and muscles fit

Cashews are an abundant source of magnesium, a mineral that is part of the bones and, through a mechanism of balance with calcium, contributes to relaxation and the good condition of the nervous system and muscles. Magnesium is just as necessary for bone strength as calcium.

3. Tranquilizer and sleep inducer

Cashew is one of the main food sources of tryptophan. This amino acid is precursor of serotonin synthesis, a neurotransmitter that is associated with a feeling of well-being.

Specifically, its balance in relation to other neurotransmitters is necessary to regulate appetite and body temperature, for intellectual functions, for control anxiety and for the rhythm of the internal clock that determines the cycles of night rest and wakefulness.

Tryptophan is considered a stimulant of sleep and the feeling of pleasure, so it is a good idea to go to bed well served.

Added to the effect of tryptophan are those of the B vitamins. Even a moderate serving of 30 g provides 5% of the daily requirement of vitamin B2 and 6% of those of vitamin B1 and B6. This, in combination with tryptophan, has a positive effect on depressive moods.

4. Is it an aphrodisiac?

In regions of Brazil and Central America, the cashew nut is famous for being an aphrodisiac, something that is said of many foods, especially if they have striking shapes, but which in their case could be justified by the abundance of zinc, a mineral necessary for the synthesis of male sex hormones.

Cashew in the kitchen

After picking, the cashews are steamed to neutralize irritating compounds found in the shells. They can then be marketed as is, or lightly fry them to obtain a crispier, tastier and more appetizing result.

They are also consumed caramelized or covered in chocolate.

Essentials in oriental cooking

Cashews are highly prized in the countries where they originate and are increasingly being used in vegan, international and avant-garde cuisine.

Their delicate, very particular flavor and their honeyed texture make them very different from other nuts, especially when cooked.

they have a great affinity with spices such as pepper or cardamom and with other ingredients such as coconut or ginger.

This makes them very attractive to oriental cooks, especially from India, who frequently use it in numerous recipes.

With cereals and vegetables

It can enrich dishes of basmati rice, couscous and especially bulgur, a pre-cooked broken wheat with a sweet taste, which is greatly enhanced if a few toasted cashews are added.

stir fry with spinach and a little garlic, They are delicious and go well with all kinds of vegetables, including artichokes. Finely chopped they can also give consistency and texture to millet or seitan croquettes.

winter salads

Winter salads are ideal for including cashews, especially if they include apples, escarole, carrots, or pumpkin.

cashew butter

A product derived from this nut is cashew butter. It resembles that of peanut, but it is somewhat sweeter and creamier. It is ideal for spreading on toast or as a base for preparing sauces.

It can also be used in sweet recipes and has the advantage of being less caloric than milk butter.

It is also the basis for developing all kinds of vegan “cheeses”.