Top 10 Surprising Benefits Of Cashew Nuts For Health

Cashew nuts are a common snack and ingredient in many different cuisines around the world. They are the seeds of the Brazilian-native cashew tree, which is now found in many tropical areas. From keeping your heart healthy to adding taste to food, there are immense benefits of cashew nuts. This antioxidant-rich nut is popularly known as Kaju in India. 

In this blog, let us look at the various health benefits of eating cashew nuts daily, their different uses and the amazing nutritional profile of Kaju.

What Are Cashew Nuts – History & Origin

Cashew nuts or Anacardium occidentale are cultivated from the cashew tree, a tropical evergreen tree that is indigenous to the Caribbean Islands, South America, and Central America. 

The word cashew is derived from the Portuguese words caju and acajú in the Tupian language, meaning "nut that produces itself". The tree produces a fruit – the cashew apple under which this wonder nut is formed. 

The Portuguese colonists had brought cashews from Brazil to India in the 1550s, and the tropical climate of our country – especially in the coastal regions - proved to be the best for thriving cashew cultivation. (1)

Kaju is rich in a variety of nutrients, let’s check out the nutritional value of Kaju below:

Nutritional Value Of Cashew Nuts

Do you want to know if are cashews good for you or not? To decide that, let’s check out the nutritional value of cashews. Cashews are abundant in healthy fats, such as monounsaturated and polyunsaturated fats. They are a rich source of protein too. This is one of the major reasons why they are one of the most favourite nuts among vegans and vegetarians. Additionally, they are a good source of vitamins and minerals like Vitamin B6, Vitamin K, Magnesium, Manganese, Phosphorus and Zinc. 

1 ounce serving of cashew nuts comprises of-

• Calorie - 165
• Protein: 5 g
• Fats - 11 g
• Carbohydrate - 10 g
• Fibre - 1 g
• Sugar - 2 g

Are you curious about the benefits of eating cashew nuts daily, well, read about them in detail below.

10 Health Benefits of Eating Cashew Nuts

There are various benefits of eating cashews. Nutrients and vitamins in cashews are helpful for the body because when added to a balanced diet it gives you an abundance of protein, good fats, vitamins, and minerals. Talking about the advantages of cashew, cashew nuts are also a strong source of antioxidants and help in lowering inflammation and enhancing cardiovascular health. But what happens if you eat cashews every day? What are the benefits of eating Kaju for skin, for females or for kids? If these are the questions on your mind, then we have answers for you. Let us take a look at the 10 surprising benefits of eating cashews.

1. Promote Heart Health

Cashew nuts are a good source of heart-healthy monounsaturated and polyunsaturated fats that can help lower cholesterol and triglyceride levels which reduces the risk of heart diseases. (2) They are also rich in antioxidants, magnesium, and potassium, which promote heart health. Consuming soaked kaju benefits your heart health when you incorporate it into your balanced diet. Roasted kaju can be a tasty and healthy snacking option for you.

#ISayOrganicTip

You can include cashew nuts in your diet because they keep your heart healthy. 

Direct Link - Buy Cashew Nuts Online

2. Cashews Support Bone Health

Cashews are a rich source of magnesium, which is vital for bone health. You can reap the benefits of eating cashews if you suffer from bone or joint ailments. Cashews are also rich in magnesium which works with calcium and vitamin D to keep your bones strong and healthy. Eating cashew is good for health because Vitamin K in cashews help maintain your bone density and reduce the risk of osteoporosis. (3)

#ISayOrganicTip

Include Tofu, made from organic soybeans in your diet for stronger bones apart from cashew nuts.

3. Boost The Immune System

Zinc, copper, and vitamin E are just a few of the minerals present in cashews that maintain a strong immune system. Immune cells require the minerals zinc and copper to grow and function. Vitamin E, a potent antioxidant, can shield cells from harm and reduce oxidative stress and inflammation. Reap kaju benefits from a balanced diet that includes cashews for a stronger immune system. (4)

4. Helps in Weight Management

Because they are a good source of protein, fibre, and healthy fats, cashew benefits can be noted for good weight management. The healthy fats and nutrients in cashew nuts keep you full for longer and reduce hunger pangs. However, cashew nuts are heavy in calories, therefore it's important to eat them in moderation. (5)

#ISayOrganicTip

Along with roasted kaju, you can also snack on foxnuts or makhana as they are full of protein and keep your calories in check. 

5. Improve Brain Function

Cashew nuts are rich in magnesium, vitamin E, and antioxidants that can help with brain function. Vitamin E in cashews improves the cognitive function of the brain and prevents age-related cognitive decline. Magnesium, monounsaturated and polyunsaturated fats also help enhance cognition and memory. Maintaining brain health is one of the important benefits of eating cashew nuts. (6)

6. Promote Healthy Skin

Do you know there are immense benefits of eating Kaju for the skin? Cashew nuts are rich in copper and thus can help boost collagen production which is essential for skin’s elasticity. Vitamin E and selenium present in cashews are excellent antioxidants that protect the skin from damage caused by free radicals and against premature ageing. Include a moderate amount of roasted kaju for healthy skin.

#ISayOrganicTip

Did you know fruits like mango, and pomegranate are great for your skin? You can add them to your regular diet. 

7. Regulate Blood Sugar

Cashew nuts have a low glycemic index that helps to prevent spikes in blood sugar levels. While the high fibre content in kaju benefits in slowing down the absorption of sugar in the bloodstream, healthy fats improve insulin sensitivity. The benefits of eating cashew nuts along with a balanced diet can help you regulate blood sugar levels if you have diabetes or are at risk of developing diabetes. Include organic cashew nuts in your diet in moderation.

8. Reduce Inflammation

Cashew nuts are rich in Vitamin E which is a potent antioxidant. It helps to reduce oxidative stress and inflammation. Cashew nuts can also lower the risk of chronic diseases like sore teeth, ringworm, scurvy, leprosy, warts, and elephantiasis. (7) Cashews have an abundance of magnesium which also helps in reducing inflammation.  

9. Improve Digestion

Due to their high fibre content, cashew nuts help in improved digestion by reducing constipation and improving regular bowel movements. Prebiotics, present in cashews, are a class of fibre that aids in the development of good gut flora. However, cashew nuts should be consumed in moderation, as consuming too much fibre can be uncomfortable for the digestive system.

#ISayOrganicTip

Leafy green vegetables, beans, and chia seeds can help with your digestion too. You can add them to your bowl of healthy food.

10. Provide essential nutrients

Cashew nuts are an excellent source of minerals like:

• Phosphorus
• Magnesium
• Manganese
• Zinc
• Copper

 Vitamins in cashew nuts 

• Vitamin E
• Vitamin B6
• Vitamin K

Nutrients in cashew nuts

• Protein
• Fibre
• Healthy Fats like monounsaturated and polyunsaturated fats

How To Use Cashew Nuts In Your Daily Routine

Here is how you can include the vitamin-rich cashews in your diet:

1. Breakfast cereal, oats, or upma might benefit from the addition of a few cashews. With  Is Say Organic’s organic cashews, you truly can't go wrong. 
2. To add a toasted, nutty texture to your ice cream, roast a few cashew pieces and mix them with the ice-cream mix. We assure you that it ups the ante on your sundae game. 
3. If you want to give your gravies a smooth and creamy texture, add a few cashew pieces and grind them into the foundation of your gravy. This is one of the best ways of including cashews in your diet. 
4. Instead of using corn flour, try adding a little ground cashew to your soups to make them richer and thicker. 
5. Make your favourite halwa to satisfy your sweet tooth, and add some cashews as a garnish. Use our organic cashews to decorate your preferred Indian delicacies.
6. Your milkshake or smoothie can also benefit from adding some cashews. 
7. Add some cashews to your chutney while you grind it to make it creamy, silky, and downright delicious. 
8. Consume them plain! A handful of cashews in the morning is a fantastic energy booster and includes a tonne of additional nutritional benefits. 
9. Do you feel that your salad is lacking in some way? To give your salad some crunch, add a few roasted cashews. The beautiful thing about cashew is that it goes with every salad, regardless of the type.
10. When your favourite Netflix show is playing or you have visitors over and don't have time to make anything, dry-roasted cashews are often a great snack option. 

Popular Recipes Using Cashew Nuts

Cashew nuts, being a versatile ingredient, can be utilised in both savoury and sweet recipes. Below are the top 5 cashew nut recipes that you must try our hands at:

• Cashew Nut Butter

Ingredients Required: Cashew nuts, salt, maple syrup or honey. 

Steps: 

1. Roast the cashew nuts until they turn golden brown. 
2. After roasting, allow them to cool down and then blend in the mixer until they become creamy. 
3. Add sweetener or salt, as per taste. 

Cashew nut butter can be used as a dip, a spread, or in smoothies.

• Cashew Nut And Date Energy Balls

Ingredients: Cashew nuts, dates, vanilla extract, coconut flakes, and salt. 

Steps: 

1. To make the sticky dough, blend cashew nuts, dates, coconut flakes, vanilla extract, and a little amount of salt in a mixer. 
2. Make little balls out of the mixture. 
3. Let it rest in the fridge for a few hours before serving.

 

• Cashew Cream

• Cashew cream is generally made to replace milk cream used in desserts & soups. You can prepare cashew cream by soaking & blending them into a fine paste. 

• Cashew Nut Curry

Ingredients: Cashew nuts, coconut milk, onion, tomatoes, garlic, and curry spices like coriander, cumin, turmeric, garam masala, and fresh cilantro for garnish. 

Steps: 

1. Roast garlic, onions, and tomatoes until they are tender. 
2. When the aroma of tenderly cooked garlic, onion and tomatoes makes your mouth water add some curry spices and simmer. 
3. To get a smooth paste, blend cashew nuts with coconut milk. 
4. Once the curry is thickened, add the cashew paste to the pan and boil. 
5. Garnish with fresh cilantro and serve with rice or naan.

 

• Cashew Nut Chocolate Bars

Ingredients: Cashew nuts, dark chocolate and dried fruit like cranberries and apricots for added flavour. 

Steps: 

1. In a heatproof bowl, melt the dark chocolate. 
2. Add cashew nuts, and other dry fruits and stir. 
3. Pour the mixture onto a tray lined with parchment paper and level it out. 
4. Keep the tray in the freezer until it solidifies, and then break it into pieces.

 

• Roasted Cauliflower With Tomato & Cashew Sauce

Ingredients: Cauliflower florets, Cashew nuts, oil, garam masala, nigella seeds, passata, ginger, garlic, peanut butter.

Steps:

1. Combine the nigella seeds, 1 tablespoon of oil and 2 teaspoons of garam masala with the cauliflower florets.
2. Place it on a roasting tray, stirring halfway through, and cook for 35 to 40 minutes, or until it begins to soften and brown. 
3. You can add the remaining garam masala, passata, ginger, and garlic. 
4. After adding the cream and cashew nut butter (or peanut butter), taste and adjust the seasoning. 
5. Arrange the roasted cauliflower on top of the sauce-covered brown rice or naan bread and sprinkle with the coriander.

Quick Interesting Facts Related To Cashew Nuts

• Cashew Nuts are not actually nuts! Cashews are seeds attached to a cashew apple, a juicy tropical fruit with a tangy taste.
• In India, wild elephants have a sweet tooth for cashews and sometimes destroy plantations to satisfy their cravings.
• The cashew apple "windfalls" by detaching from the tree and spinning like a helicopter, scattering the cashew nut "seedling" away and therefore called Flying Fruit.
• In some countries, the cashew apple is fermented into a refreshing drink called cashew wine or feni.
• Cashew oil, extracted from the shell, is a key ingredient in many hair and skin care products due to its moisturizing and anti-ageing properties.
• Cashew trees can live for 300 years and produce up to 300 pounds of nuts per year!
• Cashew shells are used to make bio-fuel and bio-resin, making cashew production a surprisingly eco-friendly industry.
• Cashews contain anacardic acid, a natural antibiotic that might have potential medicinal uses.
• Keep these interesting facts in mind, and you'll appreciate the mighty cashew even more!

In conclusion, the benefits of cashew nuts are aplenty because of their nutrient-rich composition. Cashew nuts are a fantastic source of heart-healthy fats, fibre, and protein, which can help with weight management by promoting fullness and lowering appetite. Additionally, minerals and vitamins in cashews are crucial for bone health and immune system performance. The benefits of eating cashews can be seen in overall improved health and well-being. Try including organic foods in your regular diet that is free of chemicals, preservatives or pesticides for a healthy lifestyle. 

 

FAQs for Benefits Of Cashew Nuts 

What makes cashews good for heart health?

Cashew nuts are full of heart-healthy fats like monounsaturated and polyunsaturated fats that lower LDL cholesterol and triglyceride levels. The magnesium content of cashews may reduce heart diseases.  

Can cashews help with weight management?

Cashew nuts have rich magnesium content that regulates the metabolism of fat and carbohydrates. The benefits of eating cashews can also be noted for being a good source of proteins which is the key to weight loss.  Moreover, the healthy fats in cashew nuts can keep you full for longer.

How can cashews improve brain function?

Vitamins in cashews like Vitamin E and B vitamins and minerals like magnesium, are key ingredients for energy production and regulating mood and improving cognitive brain functions.

Can cashews help regulate blood sugar levels?

Yes, because of their low glycemic index, high fibre content, and healthy fat profile, cashew nuts may help regulate blood sugar levels.

How can cashews benefit skin health?

Cashew nuts are rich in Vitamin E which is a potent antioxidant and also reduces the oxidative stress on skin caused by free radicals. These key nutritional values of cashews are vital for good skin.

Are cashews good for digestion?

Yes, cashews can help with digestion thanks to their high fibre content and prebiotic properties, which encourage the growth of good gut bacteria.

What nutrients do cashews provide?

Cashews provide essential nutrients like

• Manganese
• Magnesium
• Zinc
• Copper
• Phosphorus
• Vitamins B6, E and K 

Which vitamins are present in cashews?

Cashews are a rich source of Vitamin B6, Vitamin K and Vitamin E. 

Can you list some soaked Kaju benefits?

Consuming soaked kaju benefits in easing digestion, and vitamin intake and enhances the flavours of the dish while giving them a creamy texture. 

What are the benefits of eating cashew nuts daily?

Eating cashew nuts daily helps in promoting heart health, immune system, muscle development, weight loss and regulating blood sugar levels. 

Do cashews provide good fat?

Cashews are a rich source of healthy unsaturated fats that help in lowering cholesterol and maintaining the health of body cells. 

What is the glycemic index of Kaju?

Cashews have a low glycemic index of 25 making them safe to be consumed by individuals having diabetes. 

How many calories are present in 1 bowl of kaju?

Approximately there are a total of 165 calories present in 1 bowl of Kaju.

How to store cashew nuts for a longer shelf life?

For a longer shelf life, always store cashews in an airtight container in a cool & dark place.

Which is better - raw cashews or roasted cashews?

For an enhanced flavour, roast cashews with salt and munch as an evening snack.

Can I eat cashews at night?

Due to more tryptophan content, cashew nuts are one of the healthiest late-night snacks that you can eat.  

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