The Cashew Nut Issue

The Cashew Nut Issue
Jan 20, 2015 The Diet Doctor

Cashew nuts are rumored the sweetest nuts around. As you already know, if you are crazy about your heart? you should go nuts! A handful of cashew, say 15 pcs is about 30g in weight. They are delicately sweet yet crunchy and delicious cashew nut is packed with energy, antioxidants, minerals and vitamins that are essential for robust health.

Preservation

It is best preserved by refrigerating in an air tight container and can stay for up to 4 months. While if kept in the freezer it can last for about 6 months.

Health Benefits

Not only do cashews have a lower fat content than most other nuts, approximately 82% of their fat is unsaturated fatty acids, plus about 66% of this unsaturated fatty acid content are heart-healthy monounsaturated fats, similar to those found in olive oil.

Numerous health problems can develop when copper intake is inadequate, including iron deficiency anemia, ruptured blood vessels, osteoporosis, joint problems such as rheumatoid arthritis, brain disturbances, elevated LDL (bad) cholesterol and reduced HDL (good) cholesterol levels, irregular heartbeat, and increased susceptibility to infections.

Twenty years of dietary data collected on 80,000 women from the Nurses’ Health Study shows that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones.

A handful of cashew nuts with a healthy diet helps weight management, lowers risk of heart disease and type 2 diabetes. It also has been found to lower mortality rate by 20%.

Practical Tip: To lower your risk of cardiovascular and coronary heart disease, enjoy a handful of cashews or other nuts, or a tablespoon of nut butter, at least 4 times a week.

Nutritional Profile

Cashew nut (Anacardium occidentale),
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

Cashew nut Nutrition fact
They are great for vegetarians. A 30g handful of cashews provides about 5g of protein, 12% of the Recommended Dietary Intake (RDI) of plant iron and about 12% Recommended Dietary Intake (RDI) of zinc.

Did you know?
  • Cashews are a seed grown on the outside of a cashew apple.
  • Cashews have a low glycemic index (GI) of value 25, a low-GI diet can help to manage blood glucose and insulin levels and may altogether reduce the risk of Type 2 Diabetes and heart disease.

Cashew5-87

Culinary Uses
  • Cashew nut can be enjoyed as a snack as they are, salted or sweetened.
  • They are nutty yet pleasantly sweet in taste. They are relished as a garnish in various kinds of sweets and desserts.
  • Cashew nuts along with almonds and other dry fruits, are being used in savory rice dishes.
  • Split or crushed cashew along with almonds is often sprinkled over desserts, particularly cereals, pies and other confectionery to enhance the flavor. See image of a cashew pie below.

Source: Huffington Post

  • The nuts are widely used in confectionery, as an addition to biscuits, sweets and cakes.
  • “Cashew apples” are among popular fruits; eaten on their own in many regions around the world. They are also being used to prepare healthy drinks.
Individual Concerns

Cashews are among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating cashews. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Nonetheless, If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits—including absorption of calcium—from calcium-rich foods plant foods that also contain oxalic acid.

Food allergy symptoms may sometimes be immediate and specific, and can include skin rash, hives, itching, and eczema; swelling of the lips, tongue, or throat; tingling in the mouth; wheezing or nasal congestion; trouble breathing; and dizziness or light-headedness. But food allergy symptoms may also be much more general and delayed, and can include fatigue, depression, chronic headache, chronic bowel problems (such as diarrhea or constipation), and insomnia. Because most food allergy symptoms can be caused by a variety of other health problems, it is good practice to seek the help of a healthcare provider when evaluating the role of food allergies in your health.

As you enjoy your cashew consumption, ensure you drink lots of water because cashews provoke excessive thirst. Also, be careful of the juice, it brings on tough stains on fabrics. Acid burns have been well reported to be contained in the nuts. It is no wonder some locals have adapted it in making indelible tattoos in the suburbs.

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