The cashew (Anacardium occidentale) is a dry fruit with a hard shell and a kidney shape, 3 to 5 cm long. The name cashew was given by the French monk and naturalist André Thevet, to whom its shape reminded him of an inverted heart (“ana” means “upward” and “cardium”, “heart”).
Cashew stands out as one of the healthiest nuts due to its nutritional profile, and provides us with monounsaturated fatty acids, such as those in olive oil, the most beneficial for the cardiovascular system. (The proportion of healthy fat contained in cashews is higher than in peanuts, pine nuts, pistachios, walnuts, pumpkin seeds or sunflower seeds). The extraordinary composition of the cashew nut translates into a series of benefits for well-being and health, which is why the WHO recommends its consumption.
After picking, cashews are steamed to neutralize irritating compounds found in the shells. They can then be sold as is, or lightly fried to obtain a crispier, more flavorful and appetizing result. They are also consumed sugared or covered in chocolate.
Their delicate, very particular flavor and honeyed texture make them very different from other nuts, especially when cooked. They have a great affinity with spices such as pepper or cardamom and with other ingredients such as coconut or ginger.
This makes them very attractive to oriental cooks.
Lower cholesterol and triglycerides
The composition of cashews makes them perfect allies for controlling cholesterol and triglycerides, which reduces the risk of suffering from cardiovascular disorders. Its content of phytosterols, tocopherols and squalene, all antioxidant plant compounds that reduce the risk of heart disease, also enhance the cardioprotective effect of cashews.
They take care of our bones and muscles
Cashews are an abundant source of magnesium, a mineral that is part of the bones and, through a balancing mechanism with calcium, contributes to the relaxation and good condition of the nervous system and muscles.
Sleep regulators
They contain large amounts of tryptophan, the amino acid precursor to the synthesis of serotonin, a neurotransmitter that is associated with a feeling of well-being.
Specifically, its balance in relation to other neurotransmitters is necessary to regulate appetite and body temperature, for intellectual functions, to control anxiety and for the rhythm of the internal clock that determines the cycles of night rest and wakefulness.
The recommended serving of cashews is about 30 grams, which correspond to about 18-20 seeds. This amount provides:
172 calories
14g fat
4.6 g of proteins
10 g of carbohydrates
1 g of fiber
72 mg of tryptophan.
