KNOW YOUR FRUITS SERIES: 10 – Cashew
Nutritional Benefits of Cashew
Cashew is a good source of different types of vitamins, minerals and other essential nutrients that promotes human wellbeing, and as such offers lots of health benefits.
Cashew fruits appear in different colors ranging from yellow to red and have several nutritional benefits as listed below:
14 Health Benefit of Cashew
1. Cashews are rich in Vitamin C
Cashew fruit is rich in vitamin C more than oranges; when taken as juice or eaten as a whole fruit it supplies the body with the amount of vitamin C that serves as an anti-scurvy effect.
2. Boosts Immune System
As a natural vitamin pack fruit, cashew fruit helps the body system to fight against anti-bacterial diseases by boosting the strength of the immune system. Consuming cashew helps in making your immune system stronger because of the presence of zinc and antioxidants.
Antioxidant aids in fighting against unstabilized ions in our body and prevents them from causing damage to our body cell and immune system cells. Zincs helps in making our system stronger against microbial infections. Therefore regular intake of cashew helps in preventing you from been sick and also ensures quick healing due to a stronger immune system.
3. It Offers Antioxidants
Cashew fruits have the contents of certain antioxidants that protect the body from damages that may be caused by harmful molecules. The antioxidants found in cashew include vitamin E and K which helps in fighting against oxidative damage. Eating cashew aids to preventing your human diseases and damages caused by free radicals.
4. Promotes Healthy Bones
Cashew nuts contain magnesium which helps to maintain healthy bones, muscles, tissues, and other important organs.
Constant consuming of cashew nuts is very essential for the development of healthy bones because of the presence of phosphorus which plays a good role in making our bones healthy, adequate absorption of carbohydrates and fats and promotes overall cellular health. Therefore consume cashew regularly for a stronger bone.
5. Lowers the Risk of Diabetes
It helps in reducing the risk of type2 diabetes because of the low sugar content and zero cholesterol. Consuming cashew nuts is so beneficial to a diabetic patient, as it helps in blood sugar regulation due to the presence of magnesium found in cashews.
It is an excellent fruit for people suffering from diabetes because it is capable of preventing or treating other diabetes complications like obesity, cardiovascular risk, and arterial hypertension.
6. Lowers High blood pressure
Cashew consumption is very essential in high blood pressure maintenance because of magnesium that is contained in it. High blood pressure can lead to various heart diseases like stroke, heart attack, and atherosclerosis.
It is advisable to consume cashew fruit to keep your blood pressure under control because of high health risk caused by high blood pressure levels.
7. Prevents Cancer
Moderate and regular eating of cashew fruits is very beneficial for lowering the risk of cancer development because of the presence of compounds like flavonoids and antioxidants found in them.
The compounds are capable of fighting against the tumor cells and prevent them from further dividing. Cashew fruits help also in fighting against cancerous cells due to the presence of copper and very effective in reducing the risk of any cancer.
8. It Helps in Weight Loss
Cashew fruits contain a good amount of cholesterol, thereby making it very effective in losing weight. Moderate and regular consumption of cashew aids in lowering the cholesterol in our heart and the buildup of fat that leads to weight management. Even though with its high in fat content; it is known to be low fat because the fat contained in it is less when compared to others. Cashew nuts have a high amount of dietary fiber and a high energy density that are essential for weight management only when eaten moderately.
9. It Prevents Anemia
Cashews are a good source of dietary iron which is essential for carrying oxygen around the body and also helps in making the immune system stronger and functioning of enzymes.
Deficiency of iron in our body can lead to many health issues like anemia, increased accessibility to infection, fatigue and increased risk of getting sick. Eating of cashew aids in preventing health problems due to the presence of iron in it.
10. Promotes Healthy Heart
Cashews help in improving the health of your heart because it is a good source of dietary fats that are required for the absorption of fat-soluble vitamin A, D, E and K and also the production of fatty acids which are important for developing the brain and clotting of the blood. Fats present in cashew like monounsaturated and polyunsaturated also makes cashew beneficial for our heart.
The average consumption of cashew aids in controlling cholesterol levels and reduce bad cholesterol levels (LDL cholesterol), thereby increase good cholesterol levels (HDL cholesterol). Cashews help in maintaining blood pressure which is also a major cause of heart problems but consumption of cashew nuts aids in controlling blood pressure, thereby promoting a healthy heart.
11. Promotes Healthy Eyes
Cashew nut is an excellent food for the eyes because it contains a high level of lutein and zeaxanthin which serve as antioxidants when it is regularly consumed.
They are very effective in promoting healthy eyes and also preventing your eyes from been damaged by harmful radiation of sun rays and also lowers the instance of cataracts. Therefore regular consumption of cashews helps to improve the health of your eyes.
12. Promotes a Healthy Hair
Cashews are a good source of copper which is known to be an important component of the enzyme that is good for the hair. Copper which is contained in copper also aids in making your hair black. So consumption of cashew will contribute a lot in making your hair black in color. Also, application of cashew oil on your scalp ensures healthy hair.
13. It Promotes Healthy skin
Cashews are rich in selenium, zinc, iron, phosphorus, and magnesium which make it be very healthy for the skin. Also, vitamin C which is known to increase collagen synthesis in the body while copper maintains the collagen and elastin.
The deficiency of these minerals can result in the turnover of these tissues and can lead to premature sagging of the skin. Therefore it is advisable you consume food that is high in vitamin C together with cashew as it will help in promoting healthy skin.
14. It Improves Fertility
Fertility can easily be improved by improving your diet and nutritional value in it. Cashews which contain minerals like selenium and zinc is an excellent food for fertility improvement. Regular and moderate consumption of cashew helps in boosting testosterone, increasing sperm count and also enhancing the quality of sperm.
Nutritional value of Cashew
| Nutrients | Amount |
| Energy | 553 Kcal |
| Carbohydrates | 30.19 g |
| Protein | 18.22 g |
| Total fat | 43.85 g |
| Cholesterol | 0mg |
| Dietary Fiber | 3.3 g |
| Folates | 25 µg |
| Niacin | 1.062 mg |
| Pantothenic acid | 0.864 mg |
| pyridoxine | 0.417 mg |
| Riboflavin | 0.058 mg |
| Thiamin | 0.423 mg |
| Vitamin A | 0 IU |
| Vitamin C | 0.5 mg |
| Vitamin E | 5.31 mg |
| Vitamin K | 4.1 µg |
| Sodium | 12 mg |
| Potassium | 660 mg |
| Calcium | 37 mg |
| Copper | 2.195 mg |
| Iron | 6.68 mg |
| Magnesium | 292 mg |
| Manganese | 1.655 mg |
| Phosphorus | 593 mg |
| Selenium | 19.9 µg |
| Zinc | 5.78 mg |
| Carotene-ß | 0 µg |
| Crypto-xanthin-ß | O µg |
| Lutein-zeaxanthin | 22 µg |
Uses of Cashews
Cashews are a popular fruit and can be used while baking food and also while cooking savory meals. It can be squashed and added to various vegetarian and non-vegetarian foods or can be eaten roasted, raw or with salt.
The cashew nut shell liquid is often used in preparing paints, drugs, anti-termite treatment for timber, resins, and plastics. The liquid has an antibiotic effect and can be used as a medicine in treating ringworm, sore tooth, warts, elephantiasis, and scurvy.
Cashew oil is an oil that is extracted from cashew seed can also be used in treating cracked heels. Cashew seeds when crushed to a powdered form can be used in treating snake bites because of antivenom effect in it.
Cashew leaves and barks can be used in treating diarrhea and colic. The leaf also helps in lowering blood pressure and blood sugar levels. Its bark contains astringent properties and can be used for ulcer treatment, influenza, and sore throat.
Cashew apple which is also cashew fruit also has anti-bacterial uses and can also be used in treating gastritis and ulcers in the stomach. Cashew fruit juice is high in vitamin C which can be used in preventing scurvy. It can also be used to treat thrush in infants and when a tea is made with juice can aid in treating dysentery.
How much Cashew to eat in a day
Consumption of cashew depends on the age, sex and medical conditions of people. Though it contains a whole lot of health benefits, when taken excessively can result in serious health problems.
The nutritional benefits can be obtained when it is been taken moderately. Therefore consuming 5 to 10 in numbers a day is good. Also, note that a high intake of this fruit can lead to weight gain.
Side Effects
Cashews are rich in oxalate salts which interfere with the absorption of calcium in the body. The excess of calcium unabsorbed can result in the formation of kidney stones.
Most people are often tending to be allergic to nuts. One of the allergies caused by cashews is known as contact dermatitis which results in itchiness on the skin when one comes in contact with cashews and can also result in rashes.
Cashew allergy can also cause gastrointestinal discomfort in the form of coughing, cramping, vomiting, nausea, pain, and diarrhea.
However one of the most serious cashew reactions is Anaphylaxis which known to be a quick reaction that takes over the entire body if one is not careful. It can result to noisy breathing, swelling of throat and tongue and paleness.
Conclusion
Although cashews are a good source of vitamins and quite refreshing while taken as a whole fruit or juice either but should be done in moderation and can cause allergies for some individuals.
The cashew nut which is also attached to the fruit has vital nutrients too that are beneficial to the general well-being and can be fried to serve as snacks.
Cashews are highly nutritious and can be squeezed to your salads, soups or can be used as breakfast cereal for a rich and delicious twist to your everyday meal.
It contains Vitamins B1, B2, B3, and vitamin C which promote normal body functions and development as well as calcium, iron, beta-carotene, and others.
Cashews are highly rich in monounsaturated fats and essential minerals offering a wide range of health benefits. Its high levels of oleic also aid greatly in promoting cardiovascular health.
