Most nuts have some health attributes, but the cashew’s story is a little nuttier than most.
If you’ve ever seen a fruiting cashew tree growing in the wild, it’s not the nut you notice first, but rather the large apple-like fruit. The much smaller curved cashew nut hangs just below the cashew apple like an afterthought.
And as it turns out, the cashew is actually not a nut at all, but more like a dupe – a seed contained in a hard coating surrounded by flesh. This drupe forms first at the end of the inflating pedicel, which in turn forms the cashew apple.
If that’s not confusing enough, the cashew plant, Anacardium occidentale, is in the same family as poison ivy and poison sumac. Consequently, the harmful part of the cashew (which can also be found in mango plants) is the same ingredient that makes poison ivy poisonous. Raw cashews contain urushiol, a resin that is toxic if ingested and can cause rashes or burns if it contacts the skin.
To remove this substance, commercial cashews go through a rigorous roasting or steaming process to ensure they are safe to eat.
The cashew tree itself is an evergreen that can grow to about 40 feet and live 50 years. Native to Central and South America (as well as several Caribbean Islands), both the cashew nut and fruit have been consumed for thousands of years.
Europeans learned about cashews in the late 1500s but they did not become popular in the United States until the 1920s when General Food Corporation began shipping them. Of course, it wasn’t long until Americans caught up and now surpass all other countries as the world’s No. 1 consumer of cashews – both for their taste and alleged health benefits.
You would think cashews would be loaded with health benefits. The metrics say as much. Cashews are a rich source of two classes of antioxidants: polyphenols and carotenoids. They also contain a significant amount of beneficial minerals such as copper, magnesium and manganese.
Cashews are also low in carbohydrates, a good source of fiber and contain almost the same amount of protein as an equivalent quantity of cooked meat.
So it’s not surprising cashew supporters make a lot of health claims. The copper mineral, for example, is believed to help build a strong immune system, healthy brain development and provide energy. Copper also plays an important role in the elimination of free radicals from the body. Copper deficiency can lead to iron deficiencies such as anemia.
Cashew’s magnesium and manganese nutrients might possibly encourage better bone health, especially important as we age to prevent osteoporosis and other bone-related diseases.
The magnesium in cashews may help to reduce the risk of stroke. This link is most notable for hemorrhagic strokes, which result from a weakened vessel that spills blood into brain tissue upon rupturing.
And, due to the of polyunsaturated fats and monounsaturated fatty acids, there’s a widespread belief that cashews can lower bad cholesterol (LDL) as well as blood pressure and reduce the risk of developing coronary heart disease.
Yet another health claim is that cashews help prevent and/or manage type 2 diabetes because over 75% of the fat in cashews is oleic acid (the monounsaturated fatty acids again). It’s believed these healthy cashew fats can help lower blood sugar levels.
There’s also been talk that cashews can protect our eyes from environmental pollution because of an antioxidant pigment called Zea Xanthin. This pigment is supposedly readily and directly absorbed by our retinas, which forms a protective layer over the retina to protect our eyes from UV rays. It’s possible that this health benefit helps prevent age related macular degeneration in the elderly.
Cashew oil may also have health benefits for your skin since it is rich in selenium.
In the past few years, there have been a lot of articles saying that eating cashews can help with weight control. This may in part be explained by the fact that cashews appear to provide the body with fewer calories than once thought. Therefore, in comparison to diets excluding the intake of nuts, it’s believed that people consuming nuts on a moderate and regular basis may lose weight faster.
Casher eaters also point out that nuts like cashews are packed with Omega 3 fatty acids that contribute to giving a boost to the metabolic process to burn excess fat.
And, in some part of the world, Oil extracted from cashew seeds has its share of uses. For example, it is used to treats cracked heels. When cashew seeds are powdered, they can be used to cure snake bites as they have alleged antivenom effects.
Then there’s the cashew apple, which is said to have anti-bacterial uses and can treat ulcers in the stomach and gastritis. Since its juice has high contents of vitamin C, it is used to prevent scurvy. A tea made with the juice is also used to treat dysentery.
Side effects are rare. Probably the biggest concern is the allergy factor. Cashews might cause allergic reactions in people who are sensitive to hazelnut, Brazil nut, pistachio, almond, peanut or pectin.
People with nut allergies can experience symptoms within seconds of exposure to cashews. This means you don’t necessarily have to ingest the cashews. You can have an anaphylactic reaction from breathing in cashew dust or touching the nuts with exposed skin.
Other complications of a cashew allergy include asthma, eczema, and hay fever.
If you have allergies, be sure to check with your healthcare provider before eating cashews.
Another possible side effect – although somewhat remote – is that cashew consumption can lead to kidney stones. This belief stems from the fact that cashews are rich in oxalate salts which tamper with the way calcium is absorbed in the body. An excess of calcium left unabsorbed might possibly lead to the formation of kidney stones.
Also, since cashews might affect blood sugar levels, there is mild trepidation that cashews could interfere with blood sugar control during and after surgery. To be on the safe side, it might be a good idea to stop eating large amounts of cashew at least two weeks before a scheduled surgery.
In the U.S., cashews are mainly considered a snack. They are also commonly added to baked goods and other foods for their rich buttery flavor and texture. They are widely used in Asian cuisine and are an ingredient in many stir-fry dishes. Cashews also make for an outstanding ingredient for thickening sauces. Cashew butter is another way to add cashews to your diet. Spread it on toast or stir it into yogurt or oatmeal.
Most cashews sold as snacks are dry roasted giving them a crisper texture and darker color. There is the misbelief that raw cashews are significantly healthier than toasted ones. While true that raw cashews have slightly more iron and selenium than dry-roasted cashews, both have much the same health benefits. In fact, dry-roasted cashews may contain higher levels of health-promoting antioxidants than raw cashews.
And, while not that popular in the Western world, cashew nut oil is easily the most widely used oil today. Extracted by pressing the kernels or seeds of the plant, this oil is believed to be extremely therapeutic.
Additionally, the cashew apple is made into a tea in Central and South America as well as used to create sauces, curries and jams. Some cultures also convert the cashew apple into vinegar and liquor after fermentation.
Considering the popularity of cashews and all their health claims, there aren’t all those many incisive studies.
The studies that do exist focus primarily on the impact of cashews on human heart-related health. One often quoted study found that people with type 2 diabetes who consumed 10% of their daily calories from cashews had lower LDL (bad) to HDL (good) cholesterol ratios. This was compared to a similar group that ate no cashews at all.
Another study that appeared in The American Journal of Clinical Nutrition concludes that in comparison with a control diet, the incorporation of cashews into typical American diets decreases total cholesterol and LDL cholesterol. Results from this study provide support that the daily consumption of cashews, when substituted for a high-carbohydrate snack, may be a simple dietary strategy to help manage total cholesterol and LDL cholesterol.
A study in India found that cashew nuts can help lower high blood pressure and improve the level of good cholesterol (HDL). The findings are based on 300 people in Chennai who had been diagnosed with type-2 diabetes. Earlier, research showed that eating more nuts, such as cashews, can lower your risk for cardiovascular disease.
One of the more interesting studies involved a 2015 report in Experimental Biology and Medicine that juice from the cashew apple has anti-inflammatory properties with significant wound-healing potential.
The claim that cashews can help you lose weight is not so verifiable. For years, just the opposite was suspected. According to the FoodData Central database of the Unites States Department of Agriculture (USDA), cashews provide 157 calories per 1-ounce (28-gram) serving.
However a smattering of research suggests we may only digest and absorb around 84% of these calories – possibly because a portion of the fat they contain remains trapped within the cashew’s fibrous wall rather than being absorbed during digestion.
Roasting or grinding cashews may increase your body’s ability to fully digest them, which would increase the number of calories absorbed and make raw cashews a better choice for weight loss – Although this is mostly speculative.
For weight loss, almonds may be a better choice. They contain amino acid L-arginine and as per a study published in the Journal of the International Society of Sports Nutrition, this nut can help you burn more fats and carbs during your workout session.
Another study published in the International Journal of Obesity and Related Metabolic Disorders observed that overweight adults who started eating almonds regularly lost more weight than those who ate complex carbohydrates of similar calories and protein levels.
There is scientific backing that shows a correlation between cashews and better overall cardiovascular health. There are a few keys:
- To prevent weight gain eat fewer than a small palmful a day.
- While dry-roasted cashews may be richer in anti-oxidants, raw cashews provide slightly greater benefits for your overall health.
- Avoid salted cashews if your aim is to live healthier.
