Cashews: Top Health Benefits You Should Know

Cashew is a type of tree nut. They are derived from the seeds of cashew apples, which grow on trees indigenous to Central and South America, as well as numerous Caribbean islands.

When cashews are freshly collected, the shell that holds them contains a toxic oil that can create blisters on your skin, similar to poison ivy. The shells are heated and then removed to reveal the nut inside. This is why cashews are never sold in their shells and can be expensive.

The cashew is popular around the world due to its rich flavor and numerous applications. They're popular as a snack, topping, cashew butter, and dairy alternative.

Cashew butter is a spread made using cashews. Roasting cashews for 10-15 minutes is the first step, followed by grinding them until they release oil and become creamy. Extra oil can be used to improve the texture.

Cashew "cream" is a dairy-free cream substitute prepared from cashews. It is commonly substituted for heavy cream or sour cream in soups and desserts. You make it by soaking and draining cashews, then blending them with the remaining water to create the creamy liquid.

Cashew milk is prepared in the same way as almond milk, but with a more earthy flavor. First, the cashews are shelled and roasted. Then they're immersed in filtered water. Then they are mashed into a paste and mixed with water. The liquid produced when straining this pulp becomes the final product.

Because of its thick thickness, it is ideal for sipping or serving with cereal. Cashew milk can also be used in a variety of preparations, including baking.

Nutrients in cashew milk vary. "It's always good to look for a brand that's fortified with calcium and has low added sugars," says Melissa Mroz-Planells, DCN, RDN, a nutritionist in Seattle, Washington, and Academy of Nutrition and Dietetics spokesman. In certain brands, one cup of unsweetened cashew milk contains

25 calories.

Less than one gram of protein.

Two grams of fat.

One gram of carbs.

0 grams of fiber.

0 grams of sugar.

Cashews are excellent for you. "They have a creamy flavor and texture that makes them quite delicious," adds Mroz-Planells. "But they don't just taste good — they have many health and nutritional benefits, too."

Mroz-Planells adds that a handful of these little half-moon-shaped animals contains beneficial fats, fiber, as well as numerous vitamins and minerals. "They're also rich in polyphenols, a type of antioxidant that helps to ramp down overall inflammation in your body," she says.

Cashews, which are high in protein, healthy fats, and antioxidants like polyphenols, provide numerous health benefits.

Cashews have a negative reputation for carrying saturated fats. However, much of the fat in cashews is derived from stearic acids, which experts believe have no influence on blood cholesterol. One study discovered that eating small amounts of cashews every day for 28 days resulted in a nearly four-point drop in total cholesterol and a five-point drop in LDL, or "bad" cholesterol.

According to research, those who eat tree nuts like cashews have a 27% lower risk of dying from cardiovascular disease. Mroz-Planells explains that this is due to several factors."When we replace saturated fat with healthy unsaturated fat from cashews, it's more cardioprotective," she says. Other studies have shown that cashews can help lower blood pressure, which is another risk factor for heart disease. Cashews are also high in magnesium, which reduces the risk of ischemic heart disease, which occurs when your heart does not receive enough blood, according to Mroz-Planells.

The magnesium in cashews may assist to reduce the risk of stroke. This association appears to be stronger for hemorrhagic strokes, which occur when a weakened blood vessel ruptures and spills blood into the brain.

A diet heavy in cashews may assist to reduce blood sugar levels. A tiny study demonstrated that replacing 10% of daily calories with cashews for eight weeks significantly reduced insulin levels in individuals with type 2 diabetes.Mroz-Planells explains that cashews are abundant in magnesium, which has been proved to help with blood sugar regulation.

Cashews are also lower in carbs than many other popular snacks. This reduces their influence on blood sugar, making them an excellent choice for persons with type 2 diabetes and those trying to prevent the disease.

Improved immunity"Mroz-Planells explains that cashews are high in copper and zinc, two nutrients that your body requires to maintain a strong immune system.

Cashews are high in healthful fats, particularly monounsaturated and polyunsaturated fats. They are also a good source of protein. This is one of the reasons why they are popular among vegans and vegetarians.

Magnesium

Manganese

Phosphorus Zinc

Vitamin B6

Vitamin K

Nutrients per Serving

Calories: 165.

Protein: 5 g.

Fat: 11 g.

Carbs: 10 grams.

Fiber: less than one gram.

Sugar: around 2 grams.

Cashews are heavy in calories, so limit your serving size. "They are very nutrient dense — there are a lot of important vitamins and minerals, as well as healthy fats and protein, in a very small amount," Mroz-Planells says. "Keep servings small—about 1 ounce, or around 18 whole cashews." It's also crucial to be aware of the following.

About 1% of children and adults are allergic to tree nuts like cashews. According to new research, it is the most prevalent cause of a tree nut allergic reaction in children and can result in a severe allergic reaction known as anaphylaxis. Tree nut allergy symptoms include:

Abdominal ache and cramps.

Nausea and vomiting.

Diarrhea

Trouble swallowing

itchy mouth, throat, eyes, or skin.

Stuffy nose.

Having trouble breathing

Anaphylaxis

If you notice any of the above symptoms after eating cashews, consult your doctor about allergy testing.

Like most other meals, cashews are best consumed in moderation. "They do contain fat and fiber, so if you eat too many of them, it may cause gas and bloating," Mroz-Planells says. If you have irritable bowel syndrome, your doctor may recommend that you reduce your cashew intake. They include a high concentration of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), a form of carbohydrate that your small intestine cannot easily absorb. This may cause symptoms for some people.

Mroz-Planells believes that cashews should not conflict with any over-the-counter or prescription medications you are taking. While there have been some worries that cashews may interact with certain diabetes drugs, the risk appears to be limited.

Cashews are available year-round at almost every grocery store and many specialized food shops. You can buy them either roasted or "raw." To remove their hard shell, raw cashews are steamed.

If you buy in bulk, store them in an airtight container until you get home. Keep them away from excessive temperatures. The room temperature is suitable for short-term storage. Refrigerate or freeze them to keep them fresh for longer periods of time. 

Whether eaten alone or in recipes, they offer a delicious nutty flavor and a delightful crunch. "They have a mild, sweet, almost buttery flavor to them, which enhances a lot of different dishes," Mroz-Planells states.

Combine them with dried fruit, chocolate chips, and nuts to make a trail mix.

For a healthy and fulfilling salad, combine cashews, romaine lettuce, tomatoes, and a drizzle of olive oil.

Add them on a wrap with chicken, mustard, and mayonnaise. 

Combine the cashews, coconut, maple syrup, and rolled oats. Mix these before baking to make granola.

Sprinkle salted cashews on top of the roasted green beans.

Combine them with yogurt, granola, and fruit to make a delicious parfait.

In the slow cooker, combine rice, soy sauce, chicken, and red pepper flakes.

Toss cashews with lo mein noodles seasoned with oyster sauce and soy sauce.

Cashews are a type of tree nut high in healthy fats, protein, and minerals like magnesium, manganese, vitamin B6, and zinc. Try to consume one serving (approximately 18 nuts) every day. You can eat them straight or mix them into salads, yogurt, or even main dishes.