Cashew Nuts
Cashew nuts are actually seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree, which is native to the coastal areas of northeastern Brazil. Cashew apples, while not known in the U.S., are regarded as delicacies in Brazil and the Carribean. The seed we know as the kidney-shaped cashew "nut" is delicate in flavor and firm, but slightly spongy, in texture.
You have probably noticed that cashews in the shell are not available in stores. This is because these nuts are always sold pre-shelled since the interior of their shells contains a caustic resin, known as cashew balm, which must be carefully removed before they are fit for consumption. This caustic resin is actually used in industry to make varnishes and insecticides.
Cashews, known scientifically as Anacardium occidentale, belong to the same family as the mango and pistachio nut.
History
The cashew tree is native to coastal areas of Brazil. In the 16th century, Portuguese explorers took cashew trees from this South American country and introduced them into other tropical regions such as India and some African countries, where they are now also cultivated. The cashew tree has always been a prized resource owing to its precious wood, cashew balm and cashew apple, but the cashew nut itself did not gain popularity until the beginning of the 20th century. Today, the leading commercial producers of cashews are India, Brazil, Mozambique, Tanzania and Nigeria.
Nutritional Profile
Cashews are a very good source of monounsaturated fats and copper, and a good source of magnesium and phosphorous.
Eating Nuts Lowers Risk of Weight Gain
Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts.
The 28-month study involving 8,865 adult men and women in Spain, found that participants who ate nuts at least two times per week were 31% less likely to gain weight than were participants who never or almost never ate nuts.
And, among the study participants who gained weight, those who never or almost never ate nuts gained more (an average of 424 g more) than those who ate nuts at least twice weekly.
Study authors concluded, "Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardioprotective diet and also allay fears of possible weight gain."
Practical Tip: Don't let concerns about gaining weight prevent you from enjoying the delicious taste and many health benefits of nuts!
Spread some nut butter on your morning toast or bagel.
Remember how many great childhood lunches involved a peanut butter and jelly sandwich? Upgrade that lunchbox favorite by spreading organic peanut butter and concord grape jelly on whole wheat bread.
Fill a celery stick with nut butter for an afternoon pick-me-up.
Sprinkle a handful of nuts over your morning cereal, lunchtime salad, dinner's steamed vegetables.
Or just enjoy a handful of lightly roasted nuts as a healthy snack.
Heart-Protective Monounsaturated Fats
Not only do cashews have a lower fat content than most other nuts, approximately 75% of their fat is unsaturated fatty acids, plus about 75% of this unsaturated fatty acid content is oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health, even in individuals with diabetes. Studies of diabetic patients show that monounsaturated fat, when added to a low-fat diet, can help to reduce high triglyceride levels. Triglycerides are a form in which fats are carried in the blood, and high triglyceride levels are associated with an increased risk for heart disease, so ensuring you have some monounsaturated fats in your diet by enjoying cashews is a good idea, especially for persons with diabetes
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