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Cashew nut nutrition facts

Delicately sweet yet crunchy and delicious cashew nut is packed with energy, antioxidants, minerals and vitamins that are essential for robust health. Cashew, or “caju” in Portuguese, is one of the popular ingredients in sweet as well savory dishes worldwide.

Botanically, cashew is an average sized tropical evergreen tree belonging to the Anacardiaceae family, in the genus: Anacardium. Scientific name: Anacardium occidentale.

cashew nut with apple cashewnuts
Cashew apple with nut.
(Photo: by Young in Panama)
Delicious cashews!

The cashew tree is native to Brazil’s Amazon rain forest. It spread all over the planet by Portuguese explorers and today, it is cultivated at commercial scale in Brazil, Vietnam, India and in many African countries.

Cashew tree bears numerous, edible, pear shaped false fruits or “accessory fruits'” called "cashew apples." Cashew nut which actually is a “true-fruit”, firmly attaching to bottom end of cashew-apple, appearing like a clapper in the bell. Botanically, this tiny, bean shaped, grey “true fruit” is a drupe, featuring hard outer shell enclosing a single edible kernel known commercially as “cashew nut.”

Its exterior shell composes a phenolic resin, urushiol, which is a potent caustic skin irritant toxin. In the processing units, this outer shell is roasted under high flame in order to destroy urushiol resin, and only then underlying edible cashew kernel is extracted.

Cashew nut measures about an inch in length, 1/2 inches in diameter, and kidney or bean shape, with smooth curvy pointed tip. Each nut splits into two equal halves as in legumes. Cashews featurec ream white color with the firm yet delicate texture and smooth surface.

Health benefits of Cashew nuts

  • Cashews are high in calories. 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers.

  • They are rich in “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet which is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

  • Cashew nuts are abundant sources of essential minerals. Minerals, especially manganese, potassium, copper, iron, magnesium, zinc, and selenium are concentrated in these nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and may help prevent deficiency diseases. Selenium is an important micronutrient, which functions as a co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidants in the body. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor for many enzymes that regulate growth and development, gonadal function, digestion, and DNA (nucleic acid) synthesis.

  • Cashews are also good in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). 100 g nuts provide 0.147 mg or 32% of daily-recommended levels of pyridoxine. Pyridoxine reduces the risk of homocystinuria, and sideroblastic anemia. Niacin helps prevent "pellagra" or dermatitis. Additionally, these vitamins are essential for metabolism of protein, fat, and carbohydrates at the cellular level.

  • Further, the nuts are also hold a small amount of zea-xanthin, an important pigment flavonoid antioxidant, which selectively absorbed into the retinal macula lutea in the eyes. It is thought to provide antioxidant and protective UV ray filtering functions and helps prevent age-related macular degeneration (ARMD) in the elderly.

Selection and storage

Cashew nuts can be available in the market year round. In the stores, only shelled cashew kernels are sold since the shell contains phenolic resin, urushiol, which is a potent skin irritant toxin.

In the stores, one can find raw, salted, sweetened or candied cashews. Buy shelled nuts that feature bright cream-white, compact, uniform and feel heavy in hand. They should be free from cracks, mold, and spots and free of rancid smell.

At home, store cashew kernels inside an airtight container and keep in the refrigerator in order to avoid them turn rancid. Under ideal conditions, fresh nuts should last for 5-6 months.

Culinary uses

Cashews have crunchy, buttery texture with a pleasant sweet fruity aroma.

Here are some serving tips:

cashew nut fried rice
Cashew nut fried rice with brussel sprouts and tomato.
(Photo: by waldopics)
pineapple cashew quinoa stir-fry
Cashew nut fried rice with brussel sprouts and tomato.
(Photo: by waldopics)
  • Cashews can be enjoyed as a snack as they are. They can also eaten salted or sweetened.

  • Cashews are nutty yet pleasantly sweet in taste. They can be relished as a garnish in various kinds of sweets and desserts.

  • Cashews, along with almonds and other dry fruits, are being used in savory rice dishes hyderbadi-biriyani, rice-pulao...etc, and in curry (kaaju-shahi-paneer) preparations in Indian, Persian, Pakistani, and Middle-Eastern regions.

  • Split or crushed cashew along with almonds, pistachio is often sprinkled over desserts, particularly sundaes, and other confectionary to enhance flavor.

  • The nuts are widely employed in the confectionery, as an addition to biscuits, sweets and cakes.

  • "Cashew apples" are among popular fruits; eaten on their own in many regions around the world. They are also being used to prepare healthy drinks.

Safety profile

Cashew nut allergy is a common hypersensitivity condition in some individuals, especially in the children. The reaction symptoms may range from simple skin itching (hives) to severe form of anaphylactic manifestations, including breathing difficulty, pain abdomen, vomiting, and diarrhea.

The allergic manifestations are due to chemical compound anacardic acid (urushiol) that is present in cashew apples, shells, and nuts. Cross-reactions may also occur with some other nuts and fruits of Anacardiaceae family such as mango, pistachio, etc.

Individuals with known allergic reactions to cashew nut and fruit may observe caution while eating them. (Medical disclaimer).

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Further Resources:

1. USDA National Nutrient Database.

2. Stanford School of Medicine Cancer information Page-Nutrition to Reduce Cancer Risk.

3. EDIS-University of Florida-PDF.

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