Nutritional properties of CashewsEnergy : None Kcal / 100g
Category : Bread & Grain-based Products
Group : Seeds and Nuts
Composition And Nutritional Value :Cashews are rich in a variety of essential nutrients, making them a popular choice for both snacking and cooking. They contain healthy fats, mainly monounsaturated fats such as oleic acid, which support heart health by lowering LDL cholesterol (bad cholesterol) and increasing HDL cholesterol (good cholesterol). Cashews also provide a good source of protein, fiber, and a wide range of vitamins and minerals, including vitamin E, vitamin K, vitamin B6, folate, and copper. Copper is essential for iron metabolism, while magnesium in cashews helps maintain bone health and regulates blood sugar levels. Cashews are also a good source of antioxidants, which help protect cells from oxidative stress.
However, cashews are relatively calorie-dense due to their fat content, so moderation is key, especially for those monitoring their caloric intake. A single serving of cashews (about 28 grams) provides approximately 160 calories, which can contribute to weight gain if consumed in excess.
Health Benefits : Heart Health: The monounsaturated fats in cashews have been shown to promote heart health by reducing the risk of cardiovascular diseases. Regular consumption of cashews has been linked to improved cholesterol levels, reduced blood pressure, and enhanced artery health.
Weight Management: Although cashews are high in calories, their protein and fiber content help increase satiety, making you feel fuller for longer. This can reduce overall calorie intake and aid in weight management when consumed in moderation.
Bone Health: Cashews are an excellent source of magnesium, which plays a crucial role in maintaining bone density and preventing osteoporosis. Magnesium also helps with muscle function, nervous system health, and energy production.
Blood Sugar Regulation: The healthy fats and fiber in cashews help regulate blood sugar levels, making them a good choice for individuals with diabetes. Cashews have a low glycemic index, which means they have a minimal impact on blood glucose when consumed as part of a balanced meal.
Antioxidant Protection: Cashews contain vitamin E, selenium, and flavonoids, all of which are powerful antioxidants. These compounds help protect the body from oxidative stress, which is associated with the development of chronic diseases such as cancer, diabetes, and neurodegenerative conditions.
Immune Function: Cashews are rich in zinc, a mineral essential for a strong immune system. Zinc helps the body fight off infections and supports cell growth and repair.
Culinary Uses : Cashews are a versatile ingredient that can be used in a variety of sweet and savory dishes. Roasted cashews are commonly eaten as a snack on their own or as part of trail mixes. Cashews can also be ground into a paste and used as a base for sauces, soups, and curries, especially in Indian and Asian cuisines. In particular, cashew-based sauces are often used to add creaminess to dishes such as korma, cashew chicken, and vegan cheese sauces. Additionally, cashews are often used to make cashew butter, which is a popular spread on toast, in smoothies, and in baked goods. Cashew milk is a dairy-free alternative to cow’s milk, and is used in beverages, smoothies, and desserts. Ground cashews can also be added to baked goods like cookies, cakes, and muffins to provide a rich texture and flavor. Cashews are also commonly found in granola bars, energy bites, and salads. Cashew flour is used in gluten-free baking as a substitute for wheat flour.
Types : Raw Cashews: These are unroasted cashews that are typically available in the shell or as shelled kernels. They have a mild, slightly sweet flavor and can be used in both sweet and savory dishes.
Roasted Cashews: Cashews can be roasted in their natural state or salted. Roasting enhances their flavor and gives them a crunchy texture. They are often consumed as snacks or incorporated into trail mixes and salads.
Cashew Butter: This is a spread made by grinding roasted cashews into a creamy paste. It can be used as a spread on toast, in smoothies, or as an ingredient in desserts and baking.
Cashew Milk: A dairy-free milk alternative made by blending cashews with water. It has a mild, slightly nutty flavor and can be used in beverages, smoothies, coffee, and baking.
Cashew Flour: Ground cashews used as a gluten-free flour substitute in baked goods. It adds a rich flavor and moist texture to cakes, cookies, and pancakes.
Shopping And Storage Tips : Selecting Cashews: When purchasing cashews, choose those that are firm, dry, and free from any discoloration or spots. Avoid cashews with a rancid smell, as this indicates they have gone bad. For roasted cashews, opt for varieties without added sugar or excessive salt if you're looking for a healthier option.
Storage: To keep cashews fresh, store them in an airtight container in a cool, dry place. If you purchase cashews in bulk or have a large quantity, they can be stored in the refrigerator to prolong freshness. Cashew butter should be kept in the fridge after opening.
Shelf Life: Raw cashews generally last for about 6 months when stored properly at room temperature, and roasted cashews last for up to 3 months. Cashew butter can be kept for about 1–2 months in the fridge. Always check for signs of rancidity, such as a sour taste or odor, before consumption.
Cashews are a delicious and nutrient-packed nut that provides a wide array of health benefits, from supporting heart health to promoting bone strength. Whether enjoyed as a snack, incorporated into savory or sweet dishes, or used to create dairy-free alternatives, cashews are a versatile addition to any diet.
What can you make with Cashews?
Turkish Delight (Lokum)
Strawberry cheesecake
Kheer
Find the perfect meal tailored to your dietary needs and preferences.
