Cashews - your favorite healthy snack

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Due to their delicate flavor, cashews are a favorite snack that can be bought in almost every supermarket throughout the year.

Cashews are not only used as a snack, but also in salads, sweets, spreads and vegetable dishes.

It is also used for making butter with a delicious taste.

Cashews are not really nuts, but cashew apple seeds - cashew fruit.

Cashew (Anacardium occidentale) is a small evergreen tree up to a maximum of 12 m high native to Brazil.

Cashew is now cultivated in many tropical regions of the world because of its fruit and seeds.

Cashew fruit is called cashew apple and is popular in Brazil and on the Caribbean islands, where it is considered a delicacy.

Unlike the cashew apple, the seeds of this fruit - cashews - are known around the world for its taste and nutritional properties.

Cashews are not only tasty, but nutritious and healthy. It is good to consume it regularly because of the many benefits it brings to health.

Cardiovascular system health

Cashews contain much less fat than other nuts, which makes them very suitable as a part of diets for weight loss.

Two thirds of the fat in the cashews are unsaturated fatty acids. Of those unsaturated fatty acids, 75 % is oleic acid (also found in olive oil), which is known for its beneficial impact on heart health.

Diabetes

Unsaturated fatty acids, which are found in cashews, have a beneficial impact on diabetes by helping to lower triglyceride levels and protecting against further complications associated with high blood sugar and cholesterol.

Regular consumption of cashew nuts significantly reduces the risk of type 2 diabetes.

Antioxidants

Cashews are an excellent source of antioxidants. Antioxidants are a group of different natural compounds in the human body and they play an important role in protection against the harmful effects of free radicals.

Free radicals are molecules that have an unpaired electron, and therefore are extremely reactive. Free radicals are today associated with the development of cardiovascular diseases, cataract, cancer, joint diseases, and numerous other health disorders.

Copper

Cashews are rich in copper, which plays an important role in the health of our body.

Copper participates in a number of physiological processes in the body, including the absorption of iron, fight free radicals, develop bone and connective tissues, the production of melanin - the pigment that gives skin and hair its natural color.

Magnesium

Cashews contain high amounts of magnesium, which is essential for the functioning of our body.

Magnesium is very important for the metabolism, but it also plays a role in the formation of bones, proteins and fatty acids. It is needed for blood clotting, muscle relaxation, etc. Regular intake of magnesium may protect against high blood pressure, muscle cramps, headaches, chronic fatigue.

Weight loss

It is often recommended to take cashews as part of a healthy diet for weight loss.

Cashews contain no cholesterol; they are rich in dietary fibers and provide a lot of energy. Moderate consumption of these foods during the weight loss diet gives a feeling of satiety and satisfaction.

Prevention of gallstones

Regular consumption of cashew nuts significantly reduces the risk of gallstones. This fact is confirmed by the study which involved more than 80,000 women who regularly ate nuts.

Teeth and oral cavity health

Cashews preserve tooth and gum health by destroying the bacteria that cause tooth decay, gum disease, acne, tuberculosis and other diseases.

Nutritional value

Average nutritional value for 100 g of fresh cashew nuts:

How to consume them?

We do not recommend you consume large quantities of cashew nuts in a single meal, but you should slowly add them to your diet.

If you eat only cashews, it is recommended to eat 30 g of them three times a week (that is approximately eighteen nuts).

Creative ideas for the use of cashew nuts

• Snack:

Mix cashews with other nuts and dried fruit and make a healthy snack.

• Vegetables:

At the end of cooking, add cashews to vegetable dishes.

• Pulps:

Decorate pulps with cashews and pour a teaspoon of maple syrup.

• Sauces:

For making sauce you will need cashew butter, tamari, cayenne pepper, black pepper, ginger, salt and a bit of water. Cook all the ingredients on low heat, with stirring, to make delicious sauce which you can mix with vegetable and rice dishes.

• Sweets:

Toasted cashews are a great decoration for desserts and sweets.

• Rice:

When preparing rice, add a handful of cashew nuts.

How to toast cashews and preserve valuable ingredients?

Toast cashews in the oven for 15-20 minutes at a temperature of 75 °C.

Homemade cashew nuts butter

Ingredients:

• 2 cups of toasted cashew nuts - unsalted
• 2-3 tablespoons of oil of your choice
• ¼ teaspoon of salt
• 1 teaspoon of sugar (optional)

Preparation:

Grind all the ingredients for 30 seconds in a blender. If necessary, add 1-2 teaspoons of oil and grind the mixture again.

Cashew nuts butter can be used as a dip, spread or as an addition to other dishes like sauces or candies.

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