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Health Benefits of Cashews, Uses And Its Side Effects

What is Cashews? Nutritional Value of Cashews per 100gm Health Benefits of Cashews Uses of Cashews Side-Effects & Allergies of Cashews Cultivation of Cashews
Health Benefits of Cashews, Uses And Its Side Effects

Cashews are an extremely diverse form of nuts that provide a host of benefits. As they have a lot of nutrients filled in them, their benefits range from preventing heart disease, improving muscle and nerve health, reducing the risk of diabetes (especially type 2 diabetes), working as a cancer chemopreventive agent, promoting the development of important red blood cells (RBCs) which help transport oxygen to all parts of the body, reducing the risk of anemia, boosting bone and oral health, preventing the occurrence of gallstones, and boosting the immune system.

While many people chose to eat cashew nuts raw, they can be roasted with salt or crushed and added to any dish for extra texture and taste. Cashews are readily available all over the world in most supermarkets and are, therefore, not hard to procure.

What is Cashews?

Cashews are nuts that are found at the bottom of cashew apples and in the shape of kidneys. They are widely popular throughout the world, especially in Asian and African countries. They are known as super nuts as they have so many nutritional benefits. Let check out cashews nutrition facts, it contain high quantities of proteins and various essential minerals such as magnesium, zinc, copper, phosphorus, calcium, and potassium.

Cashews also contain a host of vitamins such as vitamin C, vitamin B1, B2, B3, B6, Vitamin E and Vitamin K.

Nutritional Value of Cashews per 100gm

In 100 grams of cashews, there is a total of 553 calories present. The total fat is 44g with 8g of saturated fat, 8g of polyunsaturated fat, and 24g of monounsaturated fat. It has 0 mg of cholesterol. It has 12mg of Sodium and 660mg of Potassium.

Cashews has a total carbohydrate of 30g out of which there area 3.3g of dietary fiber and 6g of sugar. It has 18g of protein and 3% of the recommended daily intake of calcium, 37% of iron, 20% of vitamin B-6, 73% of magnesium, and 0% of vitamin A, C, D, and B-12.

Nutritional facts Per 100 Grams in Cashews

553 Calories
44 g Total Fat
12 mg Sodium
660 mg Potassium
30 g Total Carbohydrate
18 g Protein

Vitamins and Minerals in Cashews

0.03 Calcium
37 % Iron
20 % Vitamin B-6
73 % Magnesium

Health Benefits of Cashews

Health Benefits of Cashews
Mentioned below are the best health benefits of Cashews. You can start consuming Cashews to get all these benefits. This is a healthy snack item of evening tea. Even in various dishes, you can add Cashews to improve taste and make the dish delicious. You can also add Cashews in your weight management plan if you want to. People who are suffering from depression, diabetes, and liver problems can start eating cashews to get its nutritional benefits.

Cashews prevents heart disease

Cashews are an excellent source of dietary fats. These fats are required by the body to absorb nutrients such as fat-soluble vitamin A, D, E, and K, along with essential fatty acids that help with brain development and prevent blood clotting.

Some of the vital healthy fats are polyunsaturated fats (PUFA) monounsaturated fats (MUFA), which help with reducing LDL cholesterol present in Cashews. LDL cholesterol is extremely harmful as it can lead to various cardiovascular diseases and lowering its quantities in the blood helps significantly reduce the risk of heart disease.

Cashews also increase the levels of HDL (good cholesterol) in the body, reduce blood pressure, and reduce triglycerides, all of which contribute to a healthier cardiovascular system.

Cashews reduces the risk of diabetes

Cashews are a delight for diabetics as they control the blood sugar levels and regulate insulin. They even help lower the risks of developing type 2 diabetes.

Cashews works as a Cancer Chemopreventive Agent

Cashews have a variety of antioxidants such as anacardic acids, cardols, and cardinols, which is why they are quite effective for people who are undergoing treatment for cancer or tumors. Many cancer patients are advised to consume ground cashews as they are a rich source of protein that can be absorbed by the body quite easily.

Cashews promotes the development of Red Blood Cells (RBCs)

Red blood cells (RBCs) are one of the most important types of cells present in the blood as they help transport oxygen from the lungs to the brain and other organs. Cashews are rich in copper, which helps with the metabolism of iron, formation of RBCs, and keeping the immune system healthy and functional at all times.

Having an optimal level of RBCs in the body leads to better organ functions, reduced risk of tissue damage, and just more energy as a whole. Without RBCs, the organs start to deteriorate. Moreover, copper is an important nutrient for the body as without it, one can be at risk for anemia, osteoporosis, and irregular heartbeat.

Cashews reduces the risk of anemia

Cashews have dietary iron in them. This nutrient helps with transporting oxygen all over the body to various organs, and also helps with the way the enzymes in the body function. Making cashews a regular part of the diet can help prevent fatigue, anemia, and even decrease the body’s susceptibility to random infections. Having just a few nuts on a daily basis can really go a long way for the health of your body as a whole.

Cashews boosts bone and oral health

Cashews are rich in phosphorus, which is needed for the development healthy bones and teeth. Phosphorus is also needed to properly synthesize proteins, absorb carbohydrates from food, and fats in the maintenance of cellular health.

Cashews prevents gallstones

Gallstones are mainly deposits that consist of cholesterol that form into a stone like structure inside the gallbladder. They can impair the functioning of the gallbladder and are also quite painful. Including cashews in your daily diet can help you prevent the occurrence of gallstones.

Cashews boosts immune system

Cashews contain high amounts of zinc, which are extremely essential when it comes to boosting the immune system. It helps strengthen the system against microbial infections, helps with the healing of wounds, and protein synthesis. Pregnant women are often encouraged to eat cashews as they help with the development of the baby.

Uses of Cashews

Cashews are quite popular and are used while baking food, as well as while cooking savoury meals. They can be crushed and added to a variety of vegetarian and non-vegetarian dishes, or can just be eaten raw, roasted, and/or with salt.

Cashew Nut Shell Liquid: The cashew nut shell liquid (which is a byproduct of procuring cashews) is used to prepare paints, insecticides, drugs, resins, anti-termite treatments for timber, and plastics. It also has antibiotic effects and is used medicinally to treat a sore tooth, ringworm, scurvy, leprosy, warts, and elephantiasis.

Cashew barks and leaves: The cashew bark and leaf can be used to treat diarrhea as well as colic. The leaf extract also helps with reducing blood sugar levels and blood pressure. The bark has astringent properties and an infusion of the bark can be used to treat oral ulcers, sore throat, and even influenza. By boiling the leaves of the tree in water, one is left with an anti-pyretic that can be utilized to treat ache and pains all over the body.

Cashew Apple: The cashew fruit, also known as the cashew apple, has anti-bacterial uses and can treat ulcers in the stomach and gastritis. Since its juice has high contents of vitamin C, it can be used to prevent scurvy. A tea made with the juice can also treat dysentery. It can also be used to cure thrush in infants.

Cashew apples are widely used in South America to create sauces, curries, and jams, and is also often fermented into vinegar and liquor. This can only be had after steaming or boiling as its skin can often induce an allergic reaction.

Cashew Oil: Oil extracted from cashew seeds also has its share of uses. It treats cracked heels. When cashew seeds are powdered, they can be used to cure snake bites as they have a antivenom effects.

Side-Effects & Allergies of Cashews

Kidney stones: Cashews are rich in oxalate salts, which tamper with the way calcium is absorbed in the body. The excess of calcium left unabsorbed can lead to the formation of kidney stones.

Cashew Allergy: Most people tend to be allergic to nuts, and cashews are essentially nuts. These allergies can range from severe to mild. One of the types of allergies that can be caused is known as contact dermatitis, which leads to rashes and itchiness on the skin when it comes into contact with cashews. An allergy to cashews can also lead to gastrointestinal discomfort in the form of nausea, coughing, vomiting, cramping, diarrhea, and pain. Many patients also suffer from breathing difficulties if they have an allergic reaction to cashews. However, the most serious reaction to cashews is Anaphylaxis. It is a fast reaction that can take over the whole body if one is not careful. It can lead to the loss of consciousness, noisy breathing, swelling of the tongue and throat, and even paleness. It is a condition that certainly requires medical attention.

Cultivation of Cashews

Cashews are most commonly grown in areas that have a tropical climate. They are found in many countries such as India, Tanzania, Sri Lanka, and Kenya. They are also a widely used ingredient in Brazilian cooking.

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Content Details
Written By
PhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child Care
Reviewed By
B.Sc (Home Science), Post Graduation Diploma in Dietetics and Public Health Nutrition
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