Cashew Nuts (Kaju) کاجو

Overview

The cashew, known botanically as Anacardium occidentale, is the seed of a tropical evergreen shrub related to mango, pistachio and poison ivy. Commercial growers cultivate cashews in warm, humid climates across the globe; Vietnam, Nigeria, India, Brazil, and Indonesia are among the top producer.

The seeds of most fruits grow within the flesh, but the cashew seed hangs from the bottom of a cashew apple, essentially a swollen stem. A hard shell with two layers encases the kidney-shaped cashew seed, which must be harvested by hand.

Benefits

Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.

Cashews are rich in carotenoids and polyphenols, two categories of antioxidants that may help reduce inflammation and offer protection from disease.

Cashews help satisfy your cravings and keep you full for a more extended period. As a result, the urge to binge eat stays afar. Thus, it is safe to say that consuming cashews in moderation can help you maintain a healthy weight.

Cashew nuts can regulate weight loss and even fasten it. It is because cashews contain Omega-3 fatty acids that help boost metabolism. As a result, it helps in getting rid of excess fat.

Cashews are abundant with monounsaturated fatty acids and polyunsaturated fatty acids. These acids help reduce cardiovascular disease risk. In addition, cashews may help decrease total cholesterol and LDL cholesterol.

Cashews are full of nutrients like protein, antioxidants, fibre, vitamins, minerals, and unsaturated fatty acids. These nutrients help in providing anti-carcinogenic, anti-inflammatory, and heart-protective benefits.

The consumption of cashews may help improve insulin levels. They can increase good cholesterol and reduce bad cholesterol. It can reduce the risk of heart diseases in people with diabetes.

A regular intake of antioxidants can help slow that down. Cashews contain a rich antioxidant pigment. The retina directly absorbs it. The pigment forms a protective layer on our eyes, preventing damage from harmful UV rays.

Cashews are rich in selenium, iron, phosphorus, zinc, and magnesium, excellent for your skin. It is also a source of proteins, antioxidants, and plant-based chemicals. As a result, they aid in keeping your skin healthy and avoiding wrinkles.

Cashews are rich in dietary fibre. It helps in the digestion process and also provides food for gut-friendly bacteria. As a result, it allows good gut health and prevents intestinal issues.

Side Effects

A few side effects related to the consumption of cashew nuts include:

• Allergic reactions in sensitive individuals. Symptoms of nut allergies include urticaria (red bumps on skin, itchy skin), runny nose, swollen lips.
• Overeating may result in constipation.
• Weight gain due to excessive consumption.

How To Consume

• As a topping or a main ingredient in desserts.
• Honey/salt roasted for snacks.
• Added to salads or stir-fries.
• Consumed raw.

Nutritional Value

One ounce (28 grams) of unroasted, unsalted cashews provides you with around:

• Calories: 157
• Protein: 5 grams
• Fat: 12 grams
• Carbs: 9 grams
• Fiber: 1 gram
• Copper: 67% of the Daily Value (DV)
• Magnesium: 20% of the DV
• Manganese: 20% of the DV
• Zinc: 15% of the DV
• Phosphorus: 13% of the DV
• Iron: 11% of the DV
• Selenium: 10% of the DV
• Thiamine: 10% of the DV
• Vitamin K: 8% of the DV
• Vitamin B6: 7% of the DV