Health Benefits of Cashew Nuts | Benefits of Cashews
Health Benefits of Cashew Nuts | Benefits of Cashews – Cahsewnuts have long been viewed as a delicacy. More recently, cashews have become popular throughout the world for their delicate flavour and extraordinary health benefits.
You have known cashew nuts is various forms – raw cashews, roasted cashews, or cashews that have been seasoned with various flavourings.
This means you have been using them as a snack or as an addition to salads, curries, smoothies, stir-fries and other meals.
Cashew derives its name from the Portuguese name for the fruit of the cashew tree: caju also known as acaju. Acaju is a Tupian word literally meaning “nut that produces itself”.
Health Benefits of Cashew Nuts | Benefits of Cashews
Cashew nut oil is rich in selenium, zinc, magnesium, iron and phosphorous. Also, they are great sources of phytochemicals, proteins and antioxidants. The high percentage of selenium in cashews is not only good for your skin but helps prevent cancer as well.
Cashews nuts are rich in protein and other nutrients and can offer some useful health benefits. They can help boost bone strength, heart health, and others.
Find out more about the nutritional properties of cashew nuts, along with a list of their potential health benefits and ways to incorporate them in your diet.
Culinary Applications of Cashew Nuts or Cashews
Cashew, which is a native of Brazil, is widely cultivated throughout the tropics for its very nutritious, free-of-cholesterol nuts.
It is one of the first fruit trees from the New World to be widely distributed in the tropics by the Portuguese and Spanish adventurers, who had set out across the world on a sea route.
Cashew nuts are curved edible seeds of the cashew tree, and these seeds are commonly called cashew “nuts” though they are not true nuts.
In the current days, cashew production has been an important economic activity for many tropical countries, providing a variety of food and industrial products. Vietnam, Nigeria, India, Indonesia and Brazil are currently the world’s leading producers of cashew nuts.
Cashew is globally one of the most popular tree nuts and is eaten as a snack or incorporated as an ingredient in a variety of foods. Cashew ranks third in the international tree nut trade with over 20% of the market.
Cashew nuts are essential to Indian food. Apart from their use in gravies, they are added to different rice preparations for a certain amount of crunch to the dish. They are most commonly used in Biryanis and Pulaos but sometimes also in the South Indian delicacy, Bisi Bele Bhaat.
The cashew kernel is of high food value with about 40–57% oil and 21% protein contents. It is an important delicacy, which is mainly used in confectionery and as a dessert nut in desserts like Kheer.
In summary, the cashew nut is an excellent snack, a good appetizer, and an excellent nerve tonic and stimulant. Although the crop has its roots in Brazil, it is India, which nourished it and brought it to international eminence.
Today, India is the largest producer, processor, exporter, and second-largest cashew consumer in the world
Health Benefits of Cashew Nuts or Cashews
Health benefits of Cashew Nuts or Cashews – Cashews nuts are rich in protein and other nutrients and can offer some useful health benefits. They can help boost bone strength, heart health, and more. Here is a list of their potential health benefits and ways to incorporate them into your diet.
- Benefits of cashew nuts for heart’s health – The monounsaturated and polyunsaturated fatty acids found in cashews can help decrease LDL cholesterol and triglyceride levels. This reduces the risk of cardiovascular disease, stroke, and heart attack.
- Health Benefits of cashews for bone health – Cashews are one of the few food sources that are high in copper. One ounce of cashews contains 622 micrograms of copper. Severe copper deficiency is associated with lower bone mineral density and an increased risk of osteoporosis.
- Benefits of cashew nuts in boosting immunity – In addition to containing high amounts of copper, cashews are a great source of zinc. Failing to get enough zinc compromises your immune system functioning since this mineral is important for the development of immune system cells, production of antioxidant enzymes and activity of immune system regulators.
- Eating Cashews Lowers Your Risk of Gallstones – Gallstones are made up of hardened cholesterol or a compound called bilirubin, and they can be extremely painful. In a study of more than 80,000 women, eating nuts such as cashews was associated with a 25 per cent lower risk of developing gallstones. Thus, enjoying cashews every day could lower your risk of painful gallstones.
- They are natural nerve relaxants – Magnesium in cashews prevents calcium from over-activating nerve cells, therefore relaxing them. This action keeps your blood vessels and muscles relaxed as well. (You may notice that if your magnesium levels are low, you often get muscle cramps.)
- Health benefits of cashew nuts aid in managing weight – Cashew nuts contain less fat than other popular nuts including peanuts, pecans, almonds, and walnuts. Yet! What makes them a winning “weight loss nut” is that they are nutrient- and energy-dense, and high in fibre, which makes them more filling — a boon for managing weight.
- An excellent source of antioxidants – Cashew nuts are considered healthy nuts as they are rich in antioxidants such as tocopherols. Tocopherols help in eliminating free radicals and protect our cells from cell damage caused by oxidative stress.
- They may help prevent cancer – In general, studies have shown that regular nut consumption reduces the risk of cancer. Cashew nuts are rich in antioxidants compounds such as anacardic acid, cardanols, and cardols that may help reduce the risk of cancer
- Health benefits of cashew nuts for managing and preventing diabetes – a study has shown that the long-term consumption of cashew nuts may lower the risk of type 2 diabetes by enhancing glycolysis and increase glucose uptake.
- They reduce the risk of anaemia – Cashew nuts are rich in both iron and copper. These minerals are essential for the proper functioning of the circulatory system. Iron deficiency is a common cause for anaemia, and incorporating cashew nuts in your daily diet can help prevent it.
Cashew Nuts or Cashews being a prominent crop in India is also an extremely essential ingredient found in almost all Indian households. The ease of use, flavour and high nutritional benefit makes this amazing nut which can be relished as different cuisines or just as a mouth pop in especially in Winters.
Are roasted cashew nuts good for you?
Of course, they are but keep your intake under control. Roasted cashews are soft and sweet flavoured. Roasting adds a little extra crunch to cashew nuts in the process. It’s really easy to learn how to make roasted cashews. It will ramp up your cooking prowess with a very little effort. And, they are super to munch on for fun.
Bhuna hua kaju is undoubtedly a guilt-free snack and can be served to all gender and age groups without any fuss.
How to roast cashew nuts?
Ensure you use fresh cashew nuts and roast them on low to medium flame to get a crunchy bite. It simply involves tossing them in a frying pan or a skillet on the flame. You can also some add sea salt and/or red chilli powder if you like the spicy touch.
The recipe for Roasted Cashew Nuts or Bhune Hue Kaju follows below.
Roasted Cashew Nuts; Bhune Hue Kaju
- 250 gram Dried Cashew Nuts
- 0.5 Teaspoon Sea Salt Optional
- Heat up a frying pan or a skillet over medium heat
- Stirring frequently brown the cashews on the hot skillet.
- They will be brown and fragrant in 2-5 minutes.
- Add sea salt and mix thoroughly.
- Plate and serve.
FINALLY! TO SUM IT UP
Cashews are low in sugar and rich in fibre and hence health benefits of cashew nuts are significant. They contribute to heart-healthy fat and plant protein. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.
Cashews make for an amazing keto-friendly snack that could help reduce your risk of cancer, heart disease, obesity, and diabetes. Research also points to the health benefits of cashews on your skin and hair, and even your nerves, due to their powerful micronutrient content.
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