Health Benefits Of Cashews With Nutritional Facts, Cashew Recipes With Videos

About Cashews And The Cashew Tree

Latin Name : Anacardium occidentale.

Cashew is called "Kaju" in India.

The cashew tree grows in tropical climates, is an evergreen tree and grows to about 30 -35 feet tall. It is native to Brazil. Today cashew is cultivated in India, Vietnam and some African countries apart from Brazil.

The fruit that appears as a yellow or reddish yellow pear shaped structure is in fact a false fruit as it develops from the pedicel and the receptacle of the flower. This structure is the cashew apple and is edible and sweet in taste and smell.

salted and toasted cashews
salted and toasted cashews | Source
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cashew treecashew flowersCashew apple along with the attached cashew nut
cashew tree
cashew tree | Source
cashew flowers
cashew flowers | Source
Cashew apple along with the attached cashew nut
Cashew apple along with the attached cashew nut | Source

The kidney shaped drupe that is attached to the cashew apple is the true fruit and within this drupe is the seed, the cashew nut or cashew as we call it. The cashew is the first to develop and later the pedicel swells to become the cashew apple. The skin of the cashew apple is very fragile and the pulp very juicy which makes it difficult for it to be transported over distances.

The cashew nut is covered enclosed in a 2 layered shell. The layers contain anacardic acid which is a skin irritant, allerginic and a toxin. Hence, cashews are always sold shelled. Roasting cashews well deactivates this toxin.

Cashews have a delicate flavor, a buttery taste and are a popular snack food. They are eaten as they are, after roasting, salted or even coated with chocolate.

In India, cashew paste is used in sauces and curries and to make certain sweets.


Cashews - Nutrient Facts

Cashews are high in fat with 100 grams providing almost 150% of the daily requirement and very high in calories too with the same quantity providing over 550 calories of it. Cashews are however, free of cholesterol completely.

The fats in cashews are the healthy monounsaturated fats like oleic acid and palmitoleic acid which are considered heart healthy fats.

Cashews are also an extremely concentrated source of essential minerals like phosphorus, iron, magnesium, copper, manganese, selenium and zinc.

They contain good amounts of protein as well, supplying about 32% of the daily requirement in 100 grams.

Cashews are also very rich in many vitamins like pantothenic acid, pyridoxine, thiamine, vitamin E with some folates, niacin, riboflavin and vitamin K also being present.

Cashews are high in potassium while being low in sodium at the same time, unless of course they are consumed salted.

They also contain some amounts of the flavonoid zeaxanthin, which is beneficial to the eyes since it offers protection against age related macular degeneration, faced by the elderly.

The entire list of nutritional values are given in the table below

Cashews Nutritional Values

(click column header to sort results)
,  
Cashew nut (Anacardium occidentale)  
   
 
Nutrition value per 100 g.
 
 
(Source: USDA National Nutrient data base)
 
Principle
Nutrient Value
Percentage of RDA
Energy
553 Kcal
28%
Carbohydrates
30.19 g
23%
Protein
18.22 g
32.50%
Total Fat
43.85 g
146%
Cholesterol
0 mg
0%
Dietary Fiber
3.3 g
8.50%
Vitamins
 
 
Folates
25 micro gm
6%
Niacin
1.062 mg
6.50%
Pantothenic acid
0.864 mg
17%
Pyridoxine
0.417 mg
32%
Riboflavin
0.058 mg
4.50%
Thiamin
0.423 mg
35%
Vitamin A
0 IU
0%
Vitamin C
0.5 mg
1%
Vitamin E
5.31 mg
35%
Vitamin K
4.1 micro gm
3%
Electrolytes
 
 
Sodium
12 mg
1%
Potassium
660 mg
14%
Minerals
 
 
Calcium
37 mg
4%
Copper
2.195 mg
244%
Iron
6.68 mg
83.50%
Magnesium
292 mg
73%
Manganese
1.655 mg
72%
Phosphorus
593 mg
85%
Selenium
19.9 micro gm
36%
Zinc
5.78 mg
52.50%
Phyto-nutrients
 
 
Carotene-?
0 micro gm
--
Crypto-xanthin-?
0 micro mg
--
Lutein-zeaxanthin
22 micro gm
--

Health Benefits Of Cashews

  • Providing Healthy Fats

Though cashews are very rich in fats a major portion of them about 54% are the heart friendly mono unsaturated fats - the oleic and palmitoleic acids. These fatty acids lower the harmful LDL cholesterol and increase the beneficial HDL cholesterol. They also make for a healthy blood lipid levels since they lower the triglycerides. Cashews thus aid in lowering the risk of heart disease and stroke.

In fact, along with the 18% poly unsaturated fats that they have, they contain almost 75% unsaturated fatty acids, the fats the heart benefits from.

To avail these benefits consume a handful of cashews about 4 times a week.

Results from the Iowa Women's health study, the Adventist health study, Nurses health study and the Physicians health study which were reported in the British Journal of Nutrition showed that :

~~ Cashews and other nuts' high antioxidant levels were responsible for reducing death rates from cardiovascular and coronary heart diseases, AND,

~~ Cashews and nuts reduced the risk of coronary heart disease in those who consumed them as against a control group who never or hardly ate nuts of any type.

  • Controlling Weight Gain

A study published in the journal Obesity show that cashews or other nuts do not promote weight gain. On the contrary, those who eat nuts at least 2 times a week are less likely to gain weight than those who rarely consume them.

A study done in Spain over a period of 28 months shows that those who ate nuts regularly had reduced their chances of gaining weight.

Eating an ounce of cashews or other nuts 4 times a week will not only protect against heart disease but prevent weight gain as well.

  • Preventing Gall Stones

Data collected over a period of 20 years through a survey on 80,000 women, in the Nurses Health Study, showed that women who consumed 1 ounce of cashews or nuts of any other type had a 25% lower risk of developing gall stones.

  • Benefits Of Excellent Copper Levels

With 1 ounce of cashews providing almost 75% of the daily requirement of copper, the benefits of cashews to our overall well being and health cannot be denied.

Copper plays a role in many enzyme processes since it is a component of these enzymes. It also helps in iron utilization and preventing anemia, makes bones and connective tissues healthy, helps in the production of melanin pigment, destroys free radicals, keeps joint problems at bay, reduces cholesterol levels, normalizes heart beat and reduces risk of colon cancer.

Consume 1/4 cup of cashews everyday. This will supply 40% of the daily copper requirement.

  • Benefits of Excellent Magnesium Levels

Apart from calcium, magnesium also plays a vital role in keeping and making bones healthy. It is estimated that 2/3rd of the magnesium in our body is contained in our bones; so one can well imagine the importance of magnesium for our bone health.

Some of the magnesium is used to develop the bone structure while the rest is available over the surface of the bone from where it can be made available for the body's requirement.

Magnesium also relaxes the nerves and muscles. If magnesium levels are low, calcium over activates the nerve cells making them contract leading to muscle and nerve spasms which may increase incidence of :

  1. High blood pressure and heart attacks
  2. Asthma
  3. Migraine
  4. Muscle cramps & fatigue
  5. Tension and sleep problems

Consuming 1/4 cup of cashews daily will provide 25% of the daily requirement of magnesium.

Some other health benefits of cashews include :

  • Providing the body good amounts of protein; 5 grams/ounce which helps in building muscles, hair and skin.
  • Low sodium content, which protects against high blood pressure and heart disease.
  • Good folates content which prevents birth defects in the developing fetus, allergies, kidney disease, arthritis and obesity.

Calories In Cashews

 
 
 
 
 
Calories
In Cashews
 
 
 
 
 
Quantity
Raw
Dry Roasted Without Salt
Oil Roasted Without Salt
 
 
 
 
1 ounce - 28 grams
155
161
162
 
 
 
 
100 grams
553
574
580
 
 
 
 

Precautions

Cashews are a safe food to eat. Some people may however exhibit some allergic reactions when they consume cashews or nuts. Hence, this cautionary note.

  • Cashews contain measurable amounts of oxalates. Excess oxalates are known to crystallize leading to health issues. Therefore, those with kidney or gall bladder issues would do well to consult their doctor before eating cashews.
  • Some people may show allergic reaction to the anacardic acid in cashew nuts, cashew apples or cashew shells. Reactions from simple itching to severe ones like vomiting, abdominal pain, diarrhea or difficulty in breathing may manifest.

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.

Kindly Rate This Hub. Thanks!

5 out of 5 stars from 9 ratings of Health Benefits Of Cashews

Cashew Vegan Alfredo Sauce Recipe

Cashew Short Bread Cookies

How To Make Cashew Butter - Recipe

© 2013 Rajan Singh Jolly

More by this Author


Comments 58 comments

goego profile image

goego 3 years ago from Loserland

Mr. Jolly your work is turning out great these days, can you write one about amalgam fillings and what foods can help to cleanse our bodies of these heavy metals.


billybuc profile image

billybuc 3 years ago from Olympia, WA

My favorite nut! I'm so excited that it has so much nutritional value. Thanks for the information my friend; you have made me happy tonight. :)


rumanasaiyed profile image

rumanasaiyed 3 years ago from Sharjah, UAE

I was under the impression that cashew nut causes weight gain, but it is not so. Thanks for sharing this information with us.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ geogo - Thanks my friend. There are conflicting reports as to the effects of amalgam fillings on our health. I'll surely make a hub about it a bit later. Thanks for stopping by.

@ Bill - For once, I'm really glad I have written something about your favorite nut! Thanks for reading and am glad I've made my buddy happy.

@ Rumana - glad to provide you with this information as well. Thanks for visiting.


zenpropix profile image

zenpropix 3 years ago

Bookmarked. Excellent material, which I intend to refer back to. Love cashews; now I have more reasons to impose them on others!


Vellur profile image

Vellur 3 years ago from Dubai

Very useful hub, I wonder how many cashew nuts can we eat per day safely without putting on weight. Great hub.


carol7777 profile image

carol7777 3 years ago from Arizona

Excellent hub on cashews. They have never been my most favorite nut..Love walnuts and almonds, but lots of good food value and vitamins. I may start using them in salads and other cooking...for a variety..Thanks for all the good information as always . Voting up and Pinning.


shampa sadhya profile image

shampa sadhya 3 years ago from NEW DELHI, INDIA

Voted up and useful!

A hub full of information. It is truly a well informed article. Thanks for writing this hub. Sharing it.


jainismus profile image

jainismus 3 years ago from Pune, India

Rajan, this is another great article with every detail. Thanks for sharing the information.

Cashew is my favorite nut.................

Voted up and shared..


dilipchandra12 profile image

dilipchandra12 3 years ago from India

Great hub Rajan, well written. Thanks for sharing the above useful and informative read. Voted UP...


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ zenpropix - thanks. Appreciate the visit, comments and bookmarking.

@ Nithya - 1 ounce of cashews everyday can give these benefits. The excess calories can be compensated by a reduction of calories from other foods. Thanks for visiting and sharing.

@ Carol - nice to see you have been motivated ti use it more. Appreciate the visit, comments and pinning.

@ Shampa - I do hope you use cashews more often to obtain these health benefits. Thanks for sharing.

@ Mahavir - Glad you like the presented info. Thanks for reading and sharing.

@ Dilip - Thanks for visiting and commenting.


ARUN KANTI profile image

ARUN KANTI 3 years ago from KOLKATA

A lot of research must have gone into the preparation of the well informed hub.But given your background the job has been made easier perhaps! But I humbly believe those having special affinity for the nut should not take it indiscriminately like wall nut or almond.Thanks for sharing.


pstraubie48 profile image

pstraubie48 3 years ago from sunny Florida

Another one of your glorious information filled articles!! Thank you. These cashews are such a lovely food. The crunch and unique flavor can perk up any dish. And on top of the flavor and crunch...healthful effects...what more can we wish for?? thanks for sharing this.

Sending Angels to you :) ps


shiningirisheyes profile image

shiningirisheyes 3 years ago from Upstate, New York

Another well-researched and informative hub. We include cashews in quite a bit of our stir fry recipes. Thorough information my friend.


Pamela99 profile image

Pamela99 3 years ago from United States

This is a wonderfully informative article on one of my favorite nuts. I am glad to know they are so healthy. Voted up and very useful.


janshares profile image

janshares 3 years ago from Washington, DC

Wow! What a loaded hub, rajan. Excellent, informative, and visually beautiful. Cashews are my favorite. Thanks for another great one. Up and awesome.


sandrabusby profile image

sandrabusby 3 years ago from Tuscaloosa, Alabama, USA

Rajan, as always, thanks for a very informative hub. I love cashews and am going to get a handful now. Voted up and shared.


eHealer profile image

eHealer 3 years ago from Las Vegas

Rajan, I love cashews! Now I have good reasons to eat even more of them. Thank you for this extensively researched and well-informed hub! I facebooked you and voted up!


Tricia1000 profile image

Tricia1000 3 years ago from South Africa

I have always been aware of the calories of nuts and so far avoided cashews. But because of this article, I might reconsider. Voted up.


vocalcoach profile image

vocalcoach 3 years ago from Nashville Tn.

I love all kinds of nuts. Cashews are my favorite. I enjoyed this information very much. I love all your hubs. You put so much into each one. I always look forward to them. Thanks so much dear rajan.


Sueswan 3 years ago

Hi Rajan,

Thank you for sharing the nutritional benefits of one of my favorite nuts. I really enjoyed the videos. The homemade cashew butter looks easy to make.

Voted up and awesome.

Bookmarked and sharing

Have a great weekend


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Arun - Thanks for reading and commenting. Moderation is always advised even when eating healthy foods.

@ Patricia - Cashews have a wonderfully smooth and buttery taste and flavor that is delicious. The health benefits makes it one of the favorites among nuts. Thanks for the continued support.

@ Irish - Good to know you use these healthy nuts often. It's always a pleasure to see you visit. Thanks.

@ Pamela - thanks for reading and commenting. Glad to see you.

@ Janis - Thanks for such kind words. Always good to see you.

@ Sandra - Appreciate your comments and share. You are too kind.

@ Deborah - Thanks for reading, appreciating and sharing on FB. Good to see you as always.

@ Tricia - feels nice to have motivated you to start consuming this healthy nut. Appreciate your stopping by and commenting.

@ Audrey - Glad to know cashews are your favorite nuts. I appreciate your continued support and such kind words. Thank you and it's always a pleasure to see you visit.

@ Sueswan - I,m glad you enjoyed reading the hub and watching the videos. Hope you try out the cashew butter recipe. Thanks for stopping by and appreciate the sharing. You too have a wonderful weekend as well.


Thelma Alberts profile image

Thelma Alberts 3 years ago from Germany

I love cashew nuts. It´s one of my favorite nuts. I did not know that it contains a lot of healthy vitamins and nutrients. Thanks for sharing. Voted up and shared.


dghbrh profile image

dghbrh 3 years ago from ...... a place beyond now and beyond here !!!

hi Rajan...very useful hub and also informative. Thanks for haring this one. Take care and have a nice weekend ahead


Gypsy Rose Lee profile image

Gypsy Rose Lee 3 years ago from Riga, Latvia

Thank you for another informative and interesting hub. Great videos. Knew there was a reason why I love cashews and not just for their taste alone. Passing this on.


Rosemay50 profile image

Rosemay50 3 years ago from Hawkes Bay - NewZealand

The same as Billybuc, you made me happy too, these are our favourites, I never even thought about there nutritional values, just enjoyed them, I'll now ebjoy them even more :)). I imagine the alfredo sauce is delicious, must try it.

Thank you for the information I had no idea how the grew.


tobusiness profile image

tobusiness 3 years ago from Bedfordshire, U.K

Rajan, an excellent hub, I love cashew nuts, but always a bit concerned about eating too much. Some great ideas here. Voting up and sharing.


Jamie Brock profile image

Jamie Brock 3 years ago from Texas

rajan- This is a wonderful hub packed with so much info about the cashew! I knew they were a healthy nut but had no idea cashews had so many health benefits. It makes me want to start snacking on cashews more often. Great hub.. voted up, useful and interesting. PS Enjoyed the videos as well!


alocsin profile image

alocsin 3 years ago from Orange County, CA

Lucky for me, I love cashews. I'm a bit concerned about the amount of calories they have in such a small handful, but they're still healthier than a lot of snacks. Voting this Up and Useful.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Thelma - thanks for stopping by. Appreciate the read, votes and share. Have a nice day.

@ deergha - Glad you like the info. Thanks for your continued support and have a wonderful day!

@ Rasma - Good to know you love these healthy nuts. Appreciate the visit and share. always a pleasure to see yo and have a great day.

@ Rosemary - Glad you found a lot of info here. I do hope you try out the Alfredo sauce. Thanks for stopping by and have a gud day.

@ Jo - nice to see you and glad you like the info on cashews. Appreciate the sharing and votes. You have a great day.

@ Jamie - thanks for so many compliments and I'm glad to see you are motivated to use it more often. Glad you like the videos as well. Appreciate all the votes and your visit. Nice to see you again and have a memorable day.

@ Aurelio - feels nice to see you like these nuts. You can always balance out the calories by reducing intake of other foods with lesser nutrients and higher calories. Appreciate the visit and votes. Hope you have a fantastic day.


Rochelle Frank profile image

Rochelle Frank 3 years ago from California Gold Country

This is a favorite in our house, too. I lnow they are high in fat and calories, but tossing a few in stir fry dishes with vegetables is a good way to enjoy a few.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Rochelle, you are spot on. A few cashews a day will not make much of a surge in calories while giving useful nutrients. Thanks for stopping by.


Mama Kim 8 profile image

Mama Kim 8 3 years ago

I recently heard on a documentary that eating a handful of cashews is just as effective at reducing depression as taking a prozac (the number one anti-depressant drug on the market) !!! I wonder if its true ^_^

Fantastic hub, as usual Rajan!! Love all the great information you always provide. voting and sharing!


LaThing profile image

LaThing 3 years ago from From a World Within, USA

I love cashews but didn't realize they had so many different benefits! This hub is very informative, interesting and absolutely useful..... Thanks for sharing :)


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Sasha - yes, cashews do reduce depression due to their tryptophan, magnesium and omega 3 fat content. good to know you enjoy reading my healthy foods hubs. Thanks and it is always good to see you.

@ LaThing - Glad you like the presented info. Thanks for stopping by.


Paul Kuehn profile image

Paul Kuehn 3 years ago from Udorn City, Thailand

Rajan,

This is an excellent hub and your pictures are great. I love chashews and they are grown in southern Thailand. The Thais have a dish called stir-fried chicken with cashews and it is simply out of this world. I never realized that cashews were so healthful. Voted up and sharing with followers and on Facebook. Also Pinning.


rebeccamealey profile image

rebeccamealey 3 years ago from Northeastern Georgia, USA

Thanks, rajan. Cashews are one of my favorite nuts. I have that they are so high in fat, but it is great to know that they are completely cholesterol free.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Paul - Thanks for reading and leaving your comments. Also appreciate the sharing and pinning. Thanks.

Rebecca - Thanks for stopping by and commenting. much appreciated.


Ruchira profile image

Ruchira 3 years ago from United States

I have given this 5/5 star rating, Rajan

Did not know that it is good fat. Also that it helps building muscles, hair and bones.

Will keep it in my family's diet 2X a week.

Thanks so much! voted up as useful/interesting.

sharing it across


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks Ruchira. Nice to see that you will be incorporating cashews in your diet from now on.

Thanks for the 5stars and share.


DeBorrah K. Ogans profile image

DeBorrah K. Ogans 3 years ago

Rajan Jolly, Cashews are one of my favorites! I just had a handful! I am really enjoying all of your healthy eating hubs! Again thank you for sharing, Peace & Blessings!


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Glad you like these healthy food hubs. Thanks DeBorrah. Appreciate your continued support.


sweetie2 profile image

sweetie2 3 years ago from Delhi

Very informative


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks for visiting, sweetie.


Kalmiya profile image

Kalmiya 3 years ago from North America

I love cashews and appreciate your health information on them. Also, the video you posted on how to make cashew butter is very helpful in that it says to soak the cashews overnight first. I really like nut butters and will try this cashew butter next. Voted up, thanks!


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Kalmiya, good to hear you like the info and videos. I hope you try making the cashew butter this way. It's easier. Thanks for visiting and commenting.


tillsontitan profile image

tillsontitan 3 years ago from New York

Rajan you just get better and better and pick more and more of my favorite foods. I have loved cashews forever. When I was a teenager I worked in a store where we roasted cashews so I got to eat them raw and roasted!

Thank you for the great information as well. More reasons for me to eat more cashews.

Voted up, useful, awesome, and interesting. Shared and pinned.


MG Singh profile image

MG Singh 3 years ago from Singapore

Very informative and interesting


alexadry profile image

alexadry 3 years ago from USA

Great! something I love that is actually good for you. Wait till i tell my mom as loves them as well! The cashew butter is very interesting!


Suhail and my dog profile image

Suhail and my dog 3 years ago from Mississauga, ON

An excellent article - informative and useful!

Since I hike long distances a lot, I have found cashews to be good alternative to carrying food that has to be cooked. I would rather have cashews as high calorie food source when I am hiking rather than having them while watching TV.

Also, when I am eating cashews during hikes, my dog doesn't try to get few from my hands. This is quite different from when I am having a sandwich made of cheese, eggs, aloos, or qeema LOL.


Genna East profile image

Genna East 3 years ago from Massachusetts, USA

I loooove cashews, Rajan, so this hub was a special delight. I had no idea they were so healthy. The recipes look wonderful...I plan on trying the Alfredo sauce this weekend. Thank you. :-)


DzyMsLizzy profile image

DzyMsLizzy 3 years ago from Oakley, CA

Cashews are my very favorite nut! This was a very interesting article; I did not know how they grew--what a complex fruit and nut this is. No wonder they are among the more expensive nuts to buy.

The vegan alfredo sauce looks and sounds yummy--thanks for sharing that. I must bookmark your article.

Voted up across and starred!


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@Mary-thank you and I also appreciate the sharing.

@MG Singh-thank you.

@alexadry-thanks and I hope your mom likes the info as well. Hope you try the cashew butter as well.

@Suhail-I hope your dog doesn't curse you silently for carrying cashews while hiking, my friend. Just kidding, really. Thanks for your visit.

@Genna-thanks for stopping by. I hope you like the alfredo sauce.

@DzyMsLizzy-thank you for reading and appreciating.


mperrottet profile image

mperrottet 3 years ago from Pennsauken, NJ

I'm glad that cashews are good for you, because I'm addicted to them, and eat a handful every day. Voted up, useful, interesting and sharing.


cepheid profile image

cepheid 3 years ago from Estonia

love cashews!


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@Margaret-thanks for stopping by and sharing as well.

@cepheid-thanks for the visit.


wesar 20 months ago

there is plenty of information on the cashew nut but hardly anything on the cashew apple. would you publish the nutritional value of the cashew apple? thanks.


rajan jolly profile image

rajan jolly 20 months ago from From Mumbai, presently in Jalandhar,INDIA. Author

wesar, I'll try to make an article on the cashew apple though it might take time. Thanks for reading.

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