Cashew Tree in Bloom
A Hearty Bunch of Cashews
The Nutrional Health Facts of Cashews
By Kate Meyers
Whether roasted, salted,
sugared or covered in chocolate, the cashew nut, often used as a flavorful
complement to appetizers, main dishes and desserts, packs a mix of nutrients
and minerals not found in many common foods.
Cashew nuts, are actually
seeds, found growing on the end of the cashew apple, an edible and nutrient
rich treat that is too fragile to export to North America or Europe
.
Also known by the
botanical name Anacardium occidentale, the cashew is a close relative of
mangos, pistachios, poison ivy and poison oak. It was first introduced on a
worldwide scale by Portuguese explorers in South America
in the 16 th century, but international trade didn’t take off until the 1920s.
Sometimes called “nature’s
vitamin pill,” cashew nuts, which now rank #1 among nut crops in the world with
4.1 billion pounds produced in 2002 , have been used to promote wellness for
centuries.
MEDICAL BENEFITS
The cashew tree’s leaves
and bark as well as the popular cashew apple possess herbal health benefits
that include killing bacteria and germs, stopping diarrhea, drying secretions,
increasing the libido, and reducing fever, blood sugar, blood pressure and body
temperature.
The cashew nut, a popular
treat found on grocery and health food store shelves across the world, is
jam-packed with nutritional content. It packs 5 grams of protein per ounce and
high levels of the essential minerals iron, magnesium, phosphorus, zinc, copper
and manganese, which are utilized in holistic health solutions and healthy
diets.
Cardiovascular and
Circulatory Health
With no cholesterol, a
rarity for such a tasty and pleasing treat, cashew nuts are a healthy fat food
for heart patients. And because of their high levels of monounsaturated fatty
acids, they also help support healthy levels of low good (HDL) cholesterol.
Magnesium
The cashew nut’s high
magnesium content also takes the credit for its healthy heart qualities. In
their raw form, cashews contain 82.5 milligrams of magnesium per ounce, or 21
percent of the daily recommended value of the heart healthy mineral, which also
protects against high blood pressure, muscle spasms, migraine headaches,
tension, soreness and fatigue.
Magnesium also works with
calcium to support healthy muscles and bones in the human body.
Antioxidants
And with a high copper
content, too, cashew nut consumption helps the body utilize iron, eliminate
free radicals, develop bone and connective tissue, and produce the skin and
hair pigment melanin.
Copper, which is an
essential component of the enzyme superoxide dismutase, is vital in energy production
and antioxidant defense, producing greater flexibility in blood vessels, bones
and joints.
Diabetes
Recent clinical trials
have shows that cashews and other nuts work with a person’s lipid profile to
have a beneficial effect on those with diabetes or at risk for diabetes.
And with 37.7 percent of
the daily recommended value of monounsaturated fats, cashews can reduce
triglyceride levels in diabetics, protecting them from further complications.
Integrating frequent nut
consumption into your diet, especially raw cashews, may lower the risk of
developing Type 2 Diabetes, the most commonly diagnosed form of diabetes in America
Gallstones
All nuts, including the
cashew nut, have been associated with a reduced risk of gallstone disease.
According to the Nurses’
Health Study, looking at the dietary data of 80,718 women, integrating at least
one ounce of nuts a week, such as cashews, gives women a 25 percent lower risk
of developing gallstones.
DENTAL HEALTH
Research has also shown
that chemicals in cashew nuts kill gram positive bacteria, a pervasive mouth
affliction that causes tooth decay, acne, tuberculosis and leprosy.
Eating cashew nuts at
moderate levels, some say, can eliminate abscessed teeth, though this has not
been proven yet by proper clinical trials.
Topical Uses
While the cashew nut is
most enjoyed when eaten, it also possesses astringent qualities that are now
used in topical creams and gels.
A Philippine scientist who
has made a career out of studying the health benefits of cashew nut extract
markets the extract in a cream for warts, moles and other skin growths.
The Philippine-produced
cream is also reportedly effective on basal cell carcinoma; the most common
type of skin cancer, though this too is not yet available in the U.S.
ENSURE FRESHNESS
Always check your cashews
for freshness before you dig in. While cashews have a high amount of the
stabilizing oleic acid, a monounsaturated fatty acid, they should always be
stored in a tightly sealed container in a cool, dry place.
And don’t eat too many at
once. Because of their high fat content, over consumption of cashew nuts can
cause unwanted weight gain in individuals. The oxalates in cashews can also
become concentrated in body fluids, crystallizing and causing health problems
in people with preexisting kidney or gallbladder problems.
With cashew nuts,
moderation is the key in reaping the health and flavor benefits of nature’s
treat.
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