Cashews are adored worldwide. Delicate and soft compared to most of the other nuts, cashews originate in Brazil, but they are grown today in many other countries too. Vietnam, India, and Indonesia are among the top producing countries, exporting to the United States in a large proportion.
Facts and History
In the sixteenth century, the cashew tree was accidentally introduced to Mozambique and then India, when elephants accompanying Portuguese travelers ate the plant along with its fruit and unable to digest, expelled and dispersed the nut. Cashews though were not actually planted until the nineteenth century.
Once plantations started developing, cashew nuts traveled to others regions and spread into Africa, Asia, and Latin America.
In the United States today, the market for cashew nuts is well established, and although coming at a premium price, about $9 to $23 per kilogram, cashews remain one of the most eaten nuts for obvious reasons: they are tasty, satisfying and nutritious.
Nutritional information
Low in cholesterol and sodium, cashews pack a good number of vitamins and minerals in addition to being an excellent source of healthy fat.
The total fat amount per 100 grams cashews-serving is 43.8 grams, representing 67 percent of the daily recommended intake.
- 8 grams in the total amount is saturated fat, while 23.8 grams is monounsaturated fat, and 7.8 grams is polyunsaturated fat. Thus, the healthy versus unhealthy fat amount in cashews weighs substantially towards the first.
Because of the fat content, cashews cannot be recommended for weight-loss when consumed in large amounts, the food rather favoring weight gain, but as part of a balanced diet, they can be eaten by most people.
Cashews are a good source of important and relevant compounds for overall health, the list including phosphorus, copper, magnesium and manganese.
General profile (per 100 grams serving)
Calories 553 28% DV Sugars 5.9 g Omega-3 fatty acids 62.0 mg
Protein 18.2 g 36% DV Starch 23.5 g Omega-6 fatty acids 7782 mg
Dietary Fiber 3.3 g 13% DV Fat 43.8 g Water content 5.2 g
Vitamins
Vitamin C 0.5 mg 1% DV
Vitamin E 0.9 mg 4% DV
Vitamin K 34.1 mcg 43% DV
Thiamin 0.4 mg 28% DV
Riboflavin 0.1 mg 3% DV
Niacin 1.1 mg 5% DV
Vitamin B6 0.4 mg 21% DV
Folate 25.0 mcg 6% DV
Pantothenic acid 0.9 mg 9% DV
Minerals
Calcium 37.0 mg 4% DV
Iron 6.7 mg 37% DV
Magnesium 292 mg 73% DV
Potassium 660 mg 19% DV
Phosphorus 593 mg 59% DV
Sodium 12.0 mg 1% DV
Zinc 5.8 mg 39% DV
Copper 2.2 mg 110% DV
Manganese 1.7 mg 83% DV
Selenium 19.9 mcg 28% DV
Cashew Nuts Health Benefits
Cashews are a very important food in Ayurvedic medicine and have been ever since they were introduced into India centuries ago. The nuts are eaten as an aphrodisiac and appetizer and are believed to rejuvenate the body and restore sexual health.
Eaten regularly, cashews present some health benefits among which:
- Reducing risk of cardiovascular disease: high in antioxidants, cashews were shown in various studies to protect against heart disease. Consuming cashew nuts or butter can significantly reduce the risk of coronary heart disease.
- Supporting bone health: an excellent copper source, cashews can prevent the development of various diseases associated with inadequate copper intake. Osteoporosis, iron deficiency anemia, irregular heartbeat, and brain disturbances are only a few of the conditions that develop when the body doesn’t receive enough copper.
- Another nutrient in cashews that supports bone health along with muscle development is magnesium. With a 73-percent amount of magnesium per 100 grams serving, cashews help regulate blood pressure too.
- Lowering the risk for type 2 diabetes: high in healthy, unsaturated fats, cashews help lower levels of bad cholesterol in the body.
- Supporting eye health: due to having antioxidant properties, cashews protect the eyes and help prevent eye conditions such as cataracts.