Cashew or Kaju is a popular ingredient present in various Indian dishes, specifically utilized as a base for dishes. Recently, it used to make dairy alternatives, for example, cashew milk and cream.
Cashews are a kidney-shaped seed sourced from the cashew tree-Anacardium occidentale. This evergreen tree produces both, an apple-like tree and a nut that hangs beneath the fruit. These cashews are native to Brazil and acquainted by pioneers with Africa and India. It is available around the year, and these nuts have a great time span of usability whenever stored appropriately.
Cashew nuts are not technically nuts however they are seeds. Cashews have a rich nutty flavor, similar to almonds or peanuts. When pureed, it very well might be hard to recognize cashew spread from other nut margarine like a peanut. Cashew nuts can be consumed raw, roasted, or salted.
The Nutritional Profile of Cashew Nuts
Cashew nut is one of the nutritious nuts out of other nuts. Be that as it may, you cannot consume it daily because of the presence of high-calorie content. That is the reason why there is a major NO for cashew nuts in diet-cognizant individuals. Apart from calories, cashews are rich in –
- Essential fatty acids
- Vitamin E, Vitamin K, and Vitamin K
- Minerals – calcium, copper, potassium, magnesium, zinc, and folate
- Proteins and carbs
Advantages of Cashew Nuts
Cashew nuts are nutrient-thick and rich in healthy fats, proteins, essential vitamins, and minerals. It tends to be a healthy addition to your diet when consumed in moderation.
1: May forestall cardiovascular diseases
Not at all like other misinterpretations, cashew nuts are beneficial for our heart health. Cashew nuts are rich in essential fatty acids, potassium, and antioxidants that are beneficial for heart health. It contains phytosterols, phenolic compounds, and oleic acid for heart health and makes blood vessels more grounded.
Cashew nuts assist with diminishing bad cholesterol (LDL) and work on great cholesterol (HDL) in the body. It also has anti-inflammatory properties that lessen the internal inflammation that may cause a risk of getting heart disease.
2: Help bring down the blood pressure
Cashew nuts are rich in healthy unsaturated fats and minerals like magnesium, potassium, and L-arginine. It helps lessen blood pressure drastically by dilating your blood vessels.
3: May forestall and control diabetes
For individuals with type 2 diabetes, adding cashew to their diet can essentially control the blood sugar level. It is a decent source of fiber, a nutrient that helps forestall blood sugar spikes. Notwithstanding, because of high-calorie content, it is prescribed to have just 3-4 cashews each day.
4: Immunity booster
Cashew nuts are rich in zinc and vitamins that keep you healthy. Zinc is a safe boosting compound that is vital for basic cell processes. Regular intake of zinc may furnish you with the necessary amount of zinc and vitamins that ultimately enhance your immunity.
5: It May assist with strengthening bones
For healthy bones, we want a great deal of minerals, and cashew nuts have them all. Cashew nuts are rich in copper and calcium that invigorates our bones and make them more grounded. Copper helps in keeping your joints adaptable by synthesizing collagen.
6: Help boost brain capacities
The brain is the most active organ of our body that requires a steady stockpile of fatty acids through diet to stay active. Cashew nuts contain brain booster nutrients that may end up being useful to boost brain capacities and keep your memory sharp. To further develop brain work, you can eat overnight soaked cashews.
7: Help control weight
Cashews are consumed as a snack and also utilized in nut blends. Cashew nuts are high in calories, proteins, and filaments that make you more full for a more drawn out time and kill your cravings. In any case, since nuts are high in calories, consuming them in moderation’s essential.
8: Good for health
Cashew nuts contain a natural oil that is rich in selenium, zinc, iron, and antioxidants. It keeps your skin youthful and fresh. Copper works on the development of elastin and collagen. Collagen is an integral structural protein that is answerable for the elasticity of your skin.
9: Beneficial for hair
Copper present in cashew helps produce hair shade melanin that enhances hair color. The essential fatty acids also keep your hair gleaming and healthy.
10: Good for eye health
Cashews contain zeaxanthin and lutein which are antioxidants that safeguard from UV rays. The antioxidant colors naturally happen in the eyes and are an essential safeguard against damaging light and may decrease the risks of creating age-related macular degeneration (AMD) and cataracts.
11: May increase male richness
Cashew nuts are rich in zinc that is essential to further develop sperm include in males and fruitfulness chances. Also, regular intake of cashew may assist with controlling weight and diabetes that increases male richness drastically.
- Easy to add to your diet
Cashews are really easy to add to your diet and can be consumed roasted, salted or raw. They can be added to a variety of dishes, both savory and sweet either whole, grounded or in paste-like consistency. Additionally, you can also appreciate cashews as cashew margarine and just spread it on your toast, add to your pancakes, oatmeal or parathas. You can even make energy balls utilizing cashew margarine, roasted oatmeal, seared fruits and honey or jaggery.
The individuals who are vegans can utilize cashews to make vegan cream cheddar by mixing it with apple juice vinegar and lemon juice. You can utilize it to make cheesecakes and other sorts of cream cheddar based treats.