Cashews are a kidney-shaped seed sourced from the cashew tree- Anacardium occidentale. This evergreen tree produces both, an apple-like tree and a nut that hangs beneath the fruit. These cashews are native to Brazil and introduced by colonists to Africa and India. It is available around the year, and these nuts have a great shelf life if stored properly.

Cashew nuts are not technically nuts, but they are seeds. Cashews have a rich nutty flavor, similar to almonds or peanuts. When pureed, it may be hard to distinguish cashew butter from other nut butter like a peanut. Cashew nuts can be consumed raw, roasted, or salted.

Cashew Nuts

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Whole Cashews Grade 1

WW160

WW180

WW210

WW240

WW320

WW450

Pieces Cashews Grade 1

WS / Splits

LP / Large Pieces

SP / Small Pieces

Not First Grade

SW240
Scorched Wholes

SW320
Scorched Wholes

DW
Desert Grade

LBW
Lightly Blemished Wholes

SL

The Nutritional Profile of cashew nuts

Cashew nut is one of the nutritious nuts out of other nuts. However, you cannot consume it daily due to the presence of high-calorie content. That is the reason why there is a big NO for cashew nuts in diet-conscious people. Apart from calories, cashews are rich in –

  • Essential fatty acids 
  • Vitamin E, Vitamin K, and Vitamin K
  • Minerals – calcium, copper, potassium, magnesium, zinc, and folate 
  • Antioxidants
  • Fibers 
  • Proteins and carbs 

Benefits of cashew nuts

Cashew nuts are nutrient-dense and rich in healthy fats, proteins, essential vitamins, and minerals. It can be a healthy addition to your diet when consumed in moderation.

1: May prevent cardiovascular diseases

Unlike other misconceptions, cashew nuts are beneficial for our heart health. Cashew nuts are rich in essential fatty acids, potassium, and antioxidants that are beneficial for heart health. It contains phytosterols, phenolic compounds, and oleic acid for heart health and makes blood vessels stronger.

Cashew nuts help reduce bad cholesterol (LDL) and improve good cholesterol (HDL) in the body. It also has anti-inflammatory properties that reduce the internal inflammation that may cause a risk of getting heart disease.

2: Help lower the blood pressure

Cashew nuts are rich in healthy unsaturated fats and minerals like magnesium, potassium, and L-arginine. It helps reduce blood pressure drastically by dilating your blood vessels.

3: May prevent and control diabetes

For people with type 2 diabetes, adding cashew to their diet can essentially control the blood sugar level. It is a good source of fiber, a nutrient that helps prevent blood sugar spikes. However, due to high-calorie content, it is recommended to have only 3-4 cashews per day.

4: Immunity booster

Cashew nuts are rich in zinc and vitamins that keep you healthy. Zinc is an immune-boosting compound that is vital for basic cell processes. Regular intake of zinc may provide you with the required amount of zinc and vitamins that ultimately enhance your immunity.

5: It May help strengthen bones

For healthy bones, we need a lot of minerals, and cashew nuts have them all. Cashew nuts are rich in copper and calcium that gives strength to our bones and make them stronger. Copper helps in keeping your joints flexible by synthesizing collagen.

6: Help boost brain functions

The brain is the most active organ of our body that requires a steady supply of fatty acids through diet to stay active. Cashew nuts contain brain booster nutrients that may help boost brain functions and keep your memory sharp. To improve brain function, you can eat overnight soaked cashews.

7: Help control weight

Cashews are consumed as a snack and also used in nut mixes. Cashew nuts are high in calories, proteins, and fibers that make you fuller for a longer time and kill your cravings. But since nuts are high in calories, it’s essential to consume them in moderation.

8: Good for health

Cashew nuts contain a natural oil that is rich in selenium, zinc, iron, and antioxidants. It keeps your skin young and fresh. Copper improves the production of elastin and collagen. Collagen is an integral structural protein that is responsible for the elasticity of your skin.

9: Beneficial for hair

Copper present in cashew helps produce hair pigment-melanin that enhances hair colour. The essential fatty acids also keep your hair shiny and healthy.

10: Good for eye health

Cashews contain zeaxanthin and lutein that are antioxidants that protect from UV rays. The antioxidant pigments naturally occur in the eyes and are an essential defence against damaging light and may reduce the risks of developing age-related macular degeneration (AMD) and cataracts.