Cashews are a type of nut with a soft consistency and sweet flavor. They are native to South America, specifically Brazil. Today, regions in Africa and India are the largest producers of cashews. Cashews are sold both raw and roasted, and salted or unsalted.
Cashews have recently been used to make dairy alternatives, such as cashew milk, cashew-based cheese and cashew-based cream sauces and sour cream.
Consuming plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like cashews decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
The monounsaturated and polyunsaturated fatty acids found in cashews are known to decrease LDL cholesterol and triglyceride levels, which reduces the risk of cardiovascular disease, stroke and heart attack.
A study published in the British Journal of Nutrition showed that the risk of coronary heart disease is 37% lower for those consuming nuts more than four times per week compared with people who never or seldom consume nuts.
The US Food and Drug Administration have approved a health claim for food labels that “eating 1.5 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
A study published in the American Journal of Clinical Nutrition found that women who reported rarely eating nuts had a greater incidence of weight gain over an 8 year period than women who consumed nuts two or more times a week.
Cashews are one of the few food sources that are high in copper. Severe copper deficiency is associated with lower bone mineral density and an increased risk of osteoporosis. Copper also plays an important role in the maintenance of collagen and elastic, major structural components of our bodies.
The magnesium in cashews is also important for bone formation as it helps with the assimilation of calcium into the bone. Manganese, another mineral in cashews, has been shown to prevent osteoporosis in combination with calcium and copper.
How to incorporate more cashews into your diet? Try some of these tips:
- Make homemade trail mix with a mixture of cashews and other nuts, seeds and dried fruit.
- Make your own cashew butter (like peanut butter) by blending whole, raw chases in a food processor until smooth.
- Top main dishes such as fish or chicken with a mixture of chopped cashews and herbs before baking.
- Mix cashews into your next salad or stir fry.
April 25, 2016