Cashew nuts: health effects, nutritional values, risks and consumption tips

What are cashews and where do they come from?

Cashew nuts are the seeds of the western kidney bean tree (Western cashew) from the region of Brazil, Mexico and the Caribbean. The nut does not grow inside the fruit, but at its end. The "cashew apple" fruit is edible and used for jams, juices or fermented drinks. The nut itself is protected by a hard shell with urushiol – a substance toxic to the skin and mucous membranes.

How cashews are grown and processed

Harvesting takes place manually for 40–75 days, depending on the gradual ripening. After harvesting, the nuts are dried in the sun and then heat treated (roasted or boiled) to destroy the urushiol. Cashews in stores are always heat-processed - they are not a "raw" product.

Nutritional values ​​and composition of cashews

Calories and macronutrients (per 100 g)

• Energy: 581 kcal
  
  
• Fats: 44 g (saturated 8 g, monounsaturated 24 g, polyunsaturated 7.8 g)
  
  
• Carbohydrates: 26.7 g (sugars 6 g)
  
  
• Fiber: 3,3 g
  
  
• Proteins: 18 g
  
  

Portion 30 g (~1 handful) contains approx 175 kcal a 13 g tukov.

Vitamins and minerals

Magnesium, potassium, calcium, phosphorus, zinc, copper, iron, vitamin E, vitamin K and group B vitamins (B1, B3, B6, folic acid).

Antioxidants and bioactive substances

Lutein and zeaxanthin, beta-carotene, phytosterols, phenolic compounds.

7 main benefits of cashew nuts

1) Support of the heart and blood vessels

Monounsaturated fats contribute to lowering LDL and increasing HDL cholesterol. Arginine and potassium support healthy blood pressure and vascular elasticity. Regular consumption reduces the risk of atherosclerosis, heart attack and stroke.

2) Stable blood sugar level

Fiber, fats and proteins slow down the absorption of carbohydrates and balance glycemic fluctuations - less sweet cravings and more stable energy.

3) Support for weight loss and satiety

High satiety helps control appetite and overall calorie intake during the day. Portion matters.

Recommended portion: 30 g this one (approx. 15–20 nuts).

4) Strong and healthy bones

Calcium, phosphorus, magnesium and vitamin K support bone strength and prevent osteoporosis.

5) Eye and vision health

Lutein, zeaxanthin, vitamin E and zinc protect the eyes from oxidative stress and eye fatigue. Suitable for long periods of time in front of screens.

6) Beautiful skin, hair and nails

Healthy fats and zinc support skin elasticity, hair quality and nail strength.

7) Support of immunity and digestion

Zinc and copper strengthen the immune response. Fiber contributes to a healthy intestinal microbiota and regular emptying.

How many cashews to eat per day

The usual portion is 30 g per day. With this amount, healthy fats, vitamins and minerals will be added and the daily intake of fats will be kept in balance without the risk of weight gain.

Risks and safety of consumption

Cashew allergy

Approximately 6% of people may be allergic. Symptoms include itching, swelling, indigestion, shortness of breath and even anaphylaxis. If you have an allergy, avoid cashews.

Toxic urushiol in raw nuts

Raw cashews contain skin irritant urushiol. Commercial cashews are heat-treated and safe to eat.

Cashew in pregnancy and breastfeeding

Consumption is safe. Freshness and the absence of mold are important.

How to store cashew nuts

Cashews are susceptible to mold and fat yellowing. Storage airtight, in the dark and cold extends shelf life up to a year (refrigerator). Freezing it is suitable for long-term storage.

In what form to indulge in cashews

• Natural cashew: the most nutrients.
  
  
• Roasted cashews: more pronounced taste, less antinutrients.
  
  
• Flavored cashews: salt, chocolate or pepper - rather occasionally.
  
  
• Cashew Butter: 100% nuts, suitable for porridges and pastries.
  
  
• Cashew flour: gluten-free alternative to wheat flour.
  
  
• Cashew "milk": herbal drink for coffee or smoothie.
  
  
  

Tips on how to include cashews in your diet

• Sprinkle on porridge, yogurt, cottage cheese or smoothie.
  
  
• Add to granola or homemade bars.
  
  
• Baking: cakes, muffins, raw desserts.
  
  
• Creamy cashew sauce for pasta.
  
  
• The base of vegan "cream" or cheese.
  
  
• Homemade cashew milk: mixed cashews with water and strained.
  
  
  

Cashews are nutritionally rich and functional. They support heart, benefits, air, immunity a satiety during weight loss. The key is 30 g this one, high-quality unsalted product, proper storage and consideration of allergies and freshness.

FAQ - most frequently asked questions

How many calories are in 30g of cashews?
Approximately 175 kcal.

Can I eat cashews while losing weight?
Yes, in portion control 30 g this one.

Are cashews suitable for pregnant women?
Yes, if they are fresh and mold-free.

Is it true that cashews are never raw?
Yes, before selling they heat treat because of urushiol.

Is it possible to make homemade cashew milk?
Yes, just mix the cashews with water and strain.