Cashews, the delicious and creamy nuts we all love, offer more than just a satisfying snack. These seeds, native to Brazil and introduced to various parts of the world by colonists, are loaded with essential nutrients and can contribute to a healthy, balanced diet.
Cashews provide us with protein, minerals, and heart-healthy lipids, making them an excellent addition to our daily meals. But that's not all—cashews may also offer unique health benefits that we should all know about.
What's Inside a Cashew?
Cashews are packed with nutrients that play a vital role in maintaining our overall health. They are particularly rich in copper, a mineral that supports the immune system, iron for energy, magnesium for muscle and nerve function, and phosphorus to promote strong bones and teeth. One ounce of unsalted cashews (about 18 whole nuts) contains:
• 166 calories
• 13.6 grams of lipids
• 4.21 grams of protein
• 71.4 milligrams of magnesium
• 135 milligrams of phosphorus
• 0.61 milligrams of copper (67.7% of the daily recommended value)
Cashews also contain small amounts of iron, zinc, and potassium, contributing to a well-rounded nutrient profile that supports various physical functions.
Heart Health: A Nutty Powerhouse
Including cashews in a balanced diet may benefit heart health. Research has shown that nuts in general can reduce the risk of cardiovascular diseases (CVD). In fact, studies suggest that a diet high in nuts could reduce the risk of coronary heart disease by 24% and lower the likelihood of brain attack by 19%. Though studies specifically on cashews are more limited, preliminary results indicate that these nuts could help lower blood pressure and triglyceride levels, both of which are crucial for heart health.
Incorporating cashews into a diet that includes other heart-healthy nuts and seeds may support cardiovascular wellness in the long run.
Joint Health: Cashews as an Anti-Inflammatory
Cashews might also provide benefits for joint health. A 2022 animal study found that rats receiving daily doses of cashews had lower levels of inflammation and reduced pain-like behaviors. This could be due to the antioxidant properties in cashews, which help fight inflammation in the body. While these findings are promising, more research involving human trials is necessary to confirm if cashews can provide similar benefits for individuals suffering from joint conditions like arthritis.
How to Add Cashews to Your Diet
Cashews are incredibly versatile and easy to incorporate into various dishes. We can enjoy them raw or roasted as a snack, or season them with garlic, chili powder, turmeric, or herbs like rosemary and thyme for a savory treat. Cashews also work well in sweet snacks, like trail mix, when paired with dried fruits.
For more substantial meals, try adding cashews to stir-fries, curries, or salads, or make a cashew-based nut butter. Cashew milk, cheeses, and creams are popular dairy alternatives that cater to those following plant-based diets.
However, when purchasing cashews, always check the label. Some cashews are coated with added salts or sugars, so it's important to select unsweetened or unsalted varieties for the healthiest option.
How to Store Cashews
Cashews have a high-lipids content, which makes them prone to becoming rancid if not stored properly. To maximize their shelf life, keep them in a cool, dark, and dry place. Once opened, store cashews in an airtight container or a ziplock bag to maintain freshness. Always check the expiration date to ensure they haven't gone stale.
Risks of Cashews
While cashews are a great source of nutrients, there are some risks to consider. For individuals with nut allergies, cashews can trigger severe allergic reactions. These reactions can be mild, such as hives or itching, or more serious, potentially leading to anaphylaxis—a life-threatening condition. If you or someone you know experiences symptoms such as swelling, difficulty breathing, or dizziness, immediate medical attention is required.
Raw cashews can also cause skin irritation due to the presence of urushiol, a substance found in poison ivy. However, most cashews purchased in stores are roasted or steamed, reducing the risk of irritation.
Conclusion: A Nut for Good Health
Cashews are more than just a tasty snack. They are a nutrient-dense food that offers numerous health benefits, from promoting heart health to reducing inflammation in the joints. Including them in a balanced diet is an excellent way to boost our intake of essential vitamins and minerals. So, next time you're craving something crunchy, reach for a handful of cashews—it's a simple and delicious way to nurture your body!
