Cashew Nuts

Cashew Nuts are seeds that come from the cashew tree (Anacardium occidentale), native to Brazil but now widely grown in India, Vietnam, and parts of Africa. Unlike many nuts (like almonds or walnuts), cashews grow outside the fruit. They hang at the bottom of the cashew apple, a pear-shaped fruit.

Nutritional Value

Cashews are nutrient-dense, providing:

• Healthy fats (mostly monounsaturated and polyunsaturated, which are good for the heart)
• Protein (about 18g per 100g)
• Vitamins: B6, K, and small amounts of E
• Minerals: magnesium, zinc, copper, iron, and phosphorus

Fun fact: Cashews are lower in fat compared to almonds, walnuts, and peanuts.

✅ Health Benefits

1. Heart Health – Rich in unsaturated fats, they help lower LDL (“bad” cholesterol) and boost HDL (“good” cholesterol).
2. Bone Strength – Magnesium and phosphorus support healthy bones.
3. Immune Support – Zinc and antioxidants strengthen immunity.
4. Brain Function – Good fats + copper help with neurotransmitter regulation.
5. Weight Management – Even though they are calorie-dense, studies suggest moderate nut consumption helps with satiety and weight control.

Things to Watch Out For

• Raw cashews are toxic – They contain urushiol (the same compound found in poison ivy). That’s why “raw cashews” in stores are actually steamed or roasted to make them safe.
• Allergies – Cashew allergy is common and can be severe.
• Calories – They are high in calories, so portion control matters (a handful = 30g = 160–170 calories).

Culinary Uses

• Snacking: roasted, salted, spiced, or sweetened.
• Cooking: curries, stir-fries, sauces (e.g., Indian “korma”).
• Vegan alternatives: cashew cream, cashew cheese, cashew milk.

Desserts: used in Indian sweets (like kaju katli) and in Western cookies, brownies, and ice cream.