Cashew

Cashews Cashews derive from a small evergreen tree which grows to a height of 30 feet. The nuts are kidney shaped seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree. Native to Brazil, the cashew apple is also a highly prized part of the tree. Cashews are sold shelled since the outer surface contains a caustic resin, known as cashew balm. The resin is then to make varnishes and insecticides for industrial use.

Key Nutrients

Cashews are often considered a super food high in protein content and low in carbohydrate content. They contain a high amount of mono-unsaturated fats, a healthy type of triglyceride. Cashews are an excellent source of Vitamin E, manganese and magnesium. Finally, they contain a great source of plant sterols and flavonoids, heart healthy nutrients which contain anti-oxidants.

Health Benefits

Manganese – Manganese aids in the metabolism of food as well as promotes normal functioning of the nervous system. Manganese works as an antioxidant to help prevent cancer and heart disease.

Magnesium – Magnesium helps to keep muscle and nerve tissues functioning normal, as well as promotes a proper heartbeat. It also assists in the support of a healthy immune system and keeps bones strong.

Flavonoids – Flavonoids are a class of antioxidants which help to promote healthy cell growth and reduce inflammation. They are also a powerful class of molecules when it comes to reducing the risk of certain cancers.

Vitamin E – Research has shown that vitamin E possesses anti-inflammatory effects that can combat arthritis, rheumatism, asthma, and other inflammatory disorders linked to chronic inflammation. Vitamin E also improves the body’s metabolic function.

Season

Cashews, while harvested during the late summer months and early fall, can be found dried year round in supermarkets and food retail shops.

Nutrition Information

Per 1 ounce (28 grams):

Calories (cKal): 157
Protein (grams): 5.17
Total Fat (grams): 12.34
Carbohydrates (grams): 8.56
Fiber (grams): .9

Buying and Storing

Since cashews are dried, there are no real issues to consider when purchased from a reputable supplier or supermarket. Being a dried nut, they will store for up to one month in your kitchen.

Best Way to Add to Diet

Cashews make a great afternoon snack or addition to any breakfast yogurt, trail mix or parfait. Try adding some of these nuts to your salad for an extra bit of taste and texture. Finally, serve them on top of ice cream or sorbet to create an out of this world taste.