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Cashews are a delightful, creamy, and nutritious treat. Not only are they a common snack during festive occasions, but they're also a staple in everyday dishes. If you're curious about the nutritional value, benefits, and various delicious ways to prepare cashews, dive into the article below by Mytour Blog.
What Are Cashews?
Cashews, also known as cashew nuts, are derived from the Cashew tree (Anacardium occidentale L.). Originally native to Northeast Brazil, they were introduced to Africa and Asia between 1560 and 1565 after the exploration of the Americas by European empires. Nowadays, Cashew trees thrive in tropical climates, with cultivation extending across Africa, Asia, Australia, and the Americas.
In Vietnam, cashew trees were introduced around 1980 and have since become a dual-purpose industrial plant, contributing to the economy and providing greenery for barren hills. Due to soil and climatic conditions, the Central Highlands, South Central Coast, and Southeast regions are the major cultivators of this nut. Provinces with extensive cashew cultivation include Vung Tau, Dak Lak, Dak Nong, Lam Dong, Binh Thuan, Dong Nai, and more.
Cashews hold significant value in Vietnam, as not only the nuts are harvested but also oil can be extracted from the shells. Vietnam is currently the world's largest exporter of cashew nuts and ranks third globally in terms of cashew cultivation area (after Ivory Coast and India).
Some characteristics of cashew trees include:
- Tree trunk: Minimum height of 3m, reaching up to 9m – 10m.
- Roots: Cluster roots, large, deeply rooted in the soil.
- Flowers: Small and fragrant white flowers.
- Fruits come in 2 types:
- False fruit: Develops from the flower stalk. It is elongated, 10 to 12cm long, with a diameter of 4 – 8cm and comes in various colors like purple, yellow, red, etc.
- True fruit: Contains the cashew nut within the shell, which is the edible part. The fruit does not naturally open; the hard outer shell has a concave surface, resembling a peach or pear. Many people often mistake the humped part as the nut, while the swollen stalk is considered the fruit. This confusion has led to another name for cashews – 'inverted peach.'
Close-up of cashew leaves, flowers, and branches that many may not have seen in real life (Source: Internet)Nutritional Value in Cashews
According to research from the United States National Nutrient Database, approximately 28g of cashews contain 157 calories. It provides various nutrients and vitamins beneficial for health, including:
- 8.56g carbohydrates.
- 0.9g fiber.
- 5.17g protein.
- 1.68g sugar.
Additionally, nutrition experts recommend supplementing a serving of 18 cashews as the body will receive essential nutrients, including:
- 23% manganese.
- 10% iron.
- 31% copper.
- 20% phosphorus.
- 20% magnesium.
- 5% vitamins.
- 8% selenium.
Cashews, being nutrient-rich nuts, are favored by many (Source: Internet)Health Benefits of Cashews
As mentioned earlier, cashews offer numerous health benefits, such as:
Cancer Prevention
These nuts are rich in anacardic acid, tocopherols, cardols, and cardanol. These compounds act as antioxidants, and Proanthocyanidins, present in cashews, can restrict and slow down the development of cancer cells. Therefore, individuals undergoing cancer treatment or dealing with tumors are advised to incorporate cashews into their diet.
Include cashews in your regular diet to reduce the risk of cancer (Source: Internet)Weight Loss Support
Many individuals in the process of weight loss or fat reduction often choose to incorporate cashews into their daily diet. Despite their high-fat content, these are unsaturated fats that are beneficial for health.
Moreover, cashews provide a significant amount of protein and fiber, aiding in supporting a faster and more effective weight loss process. Consuming an adequate amount will make you feel fuller for longer, reducing cravings for snacks and facilitating weight control. It's important not to overconsume as cashews are calorie-dense. Excessive intake can lead to excess calories and potential weight gain.
Those on a weight loss journey are encouraged to include cashews as they help in prolonged satiety (Source: Internet)Enhances Brain Function and Nervous System
When it comes to the benefits of cashews, the ability to increase oxygen levels to the brain is remarkable. This enhances mental agility and significantly improves memory. Additionally, cashews contain high levels of magnesium, helping to maintain the function of the nervous system and regulate blood pressure. Muscles relax, reducing fatigue and stiffness. For women during or after menopause, incorporating cashews into their diet is one way to ensure a good night's sleep.
The good fats in cashews contribute to better memory retention in the brain (Source: Internet)Good for Heart Health
Cashews are recommended by doctors and nutrition experts to be included in the daily diet because they contain good fats beneficial for the body (including polyunsaturated and monounsaturated fats). The amount of bad cholesterol significantly decreases when consumed in moderation. Moreover, the body easily absorbs fat-soluble vitamins. This is an effective way to prevent and reduce the risk of heart attacks, heart diseases, or strokes.
Another notable benefit of cashews is their positive impact on heart health (Source: Internet)Great for Nourishing Skin and Hair
As mentioned earlier, cashews are rich in good fats, essential for soft and shiny hair and healthy, vibrant skin. Therefore, those who aspire to have radiant skin and glossy, lush hair should not overlook this nut.
Radiant skin and lustrous hair are the benefits bestowed by cashews (Source: Internet)Enhances Immune System
Another notable advantage of regularly consuming cashews is the immune system enhancement. Its composition contains zinc, aiding the immune system in fighting infections and promoting robust protein synthesis, facilitating rapid wound healing. Particularly, for pregnant women, zinc is a crucial element playing a role in maintaining a healthy body for the developing fetus in the mother's womb.
The components in cashews contribute to a more efficient immune system (Source: Internet)Beneficial for Eyes
Cashews contain lutein and zeaxanthin, two excellent antioxidants. Consuming this type of nut is a way to safeguard eye health from minor damage. Additionally, it helps reduce the risk of common age-related issues such as cataracts.
Eating cashews contributes to bright, healthy eyes (Source: Internet)Prevents the Risk of Gallstones Formation
Consuming cashews in moderation can reduce the risk of gallstone formation. It helps limit the accumulation of cholesterol in the gallbladder, thereby preventing the formation of gallstones.
Cashews aid in preventing the formation of gallstones (Source: Internet)Supports Blood Sugar Control
Nutrition experts find a high fiber content in cashews. Furthermore, this type of food is cholesterol-free, making it extremely suitable for individuals with diabetes as it helps regulate blood sugar levels and reduces the risk of type 2 diabetes.
Reducing type 2 diabetes and managing diabetes are benefits that this rich and creamy nut offers (Source: Internet)How to Include Cashews in Your Diet?
Considering the numerous health benefits of this type of food, incorporating it into your diet is highly essential. So, how should you consume this type of nut to maximize its benefits without losing nutritional value? The specific answers will be revealed in the section below.
When is the Best Time to Eat Cashews?
Meal timing for cashews is a question that many people are concerned about. In reality, you can eat them at any time, but here are the two best times:
- Morning: Maximize cashew consumption, eliminate cholesterol, regulate blood pressure, improve heart circulation, and provide enough energy for a productive day. Add cashews to smoothies, salads, cereals, etc., for a quick and appealing meal.
- Afternoon: For effective hunger control, you can eat a handful of cashews, the size of your palm, instead of opting for milk tea or mixed rice paper. It not only provides protein and good fats but also keeps you full longer, providing additional energy for evening work or exercise. However, eat in moderation, mix with yogurt and fruits for a healthy snack.
To avoid potential side effects, avoid these two times:
- Evening: Due to the high calorie content in cashews, eating a lot in the evening can lead to indigestion and bloating, causing difficulty in sleeping. If you must eat, choose plain cashews, drink nut milk instead of spicy roasted cashews, etc.
- Before main meals: Because cashews are rich in fiber, protein, and calories, consuming a large amount before the main meal may limit your ability to eat other foods. Prolonged consumption may lead to a risk of nutrient deficiency. It is best to eat cashews at least 1-2 hours before the main meal.
Choosing a yogurt and cashew meal over other oily snacks is a smarter option (Source: Internet)How to process cashews to preserve nutrients?
Cashews offer various ways of preparation without compromising nutritional value. After harvesting and cleaning them from sandy soil, expose the cashews to sunlight. The sun eliminates bacteria, reduces moisture, enhancing their freshness and rich flavor. Other cooking methods include: boiling cashew milk, roasting cashews with salt, adding cashews to salads, avocado and cashew butter on bread, stir-frying cashews with oyster sauce and bell peppers, etc.
Fresh, unseasoned cashews are the best for optimal nutrition (Source: Internet)What can you pair with cashews?
These can be paired with a variety of foods. For example, stir-fried with chicken, eaten with yogurt and oats, cooked into porridge with mung beans, roasted with shrimp, used in dessert, cooked into sweet soup with black sesame, added to sticky rice, etc.
You can try cooking a cashew chicken dish that is both intriguing and easy to make (Source: Internet)Milo Powder - A Fragrant Taste for Fresh Mornings, Fast Nationwide Delivery
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Frequently Asked Questions:
People with headaches, undergoing medication, those prone to allergies, obese individuals, and those with heart conditions should avoid cashew consumption.
It is recommended to consume 10-15 cashews per day, 3-4 days per week for adults. Children can reduce it to 1-2 times per week.
The above is information about the benefits, nutritional value, and how to eat cashews without losing their goodness, which you may find interesting. To ensure enjoying top-notch cashews, don't forget to visit the Mytour e-commerce website. Here, you can buy fresh cashews for your own cooking preferences or pre-seasoned cashews for instant consumption without waiting.
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