Cashew nuts or Kaju are technically not nuts but seeds. The scientific name of cashew nuts is Anacardium occidentale L., which belongs to the family Anacardiaceae. It is a popular ingredient in various Indian dishes and dairy alternatives like cream and cashew milk. They have a rich nutty flavour. Cashew nuts grow on evergreen trees, native to Brazil, which later expanded to South American countries. The Portuguese introduced cashew nuts in India and Africa in the 16th century. A single-seeded nut in a hard grey shell grows at the bottom of the cashew apple (a soft and juicy fruit). There are 33 varieties of cashew nuts identified, out of which only 26 varieties are marketed. The W-180 variety is known as the “king of cashews”. As for the nutritional composition, cashew nuts are rich in tocopherols, phytosterols, phenolic lipids and several bioactive compounds, all of which have several benefits on human health. Let us find more exciting facts about cashew nuts.1,2
Did You Know
Cashew nut contains various nutritional components that are given as follows.
| Nutritional components | Value per 100g |
| Carbohydrates | 30 g |
| Protein | 18 g |
| Fats | 44 g |
| Fibre | 3.3 g |
| Calories | 553 kcal calorie |
| Sugars | 5.9 g |
| Sodium | 12 mg |
| Iron | 6.68 mg |
| Calcium | 37 mg |
Cashews include plenty of vital nutrients. Vitamins like vitamin B (thiamine and folate), E and K are all present in them. Additionally, they are abundant in minerals like magnesium, phosphorus, copper and zinc, which are crucial for several body processes.
Dr. Siddharth Gupta, MD
Table 1: Nutritional value of cashew nuts3
Scientific literatures have found that cashew nuts show numerous properties as those mentioned below:
Some of the potential benefits of cashew nuts are described below.
Consumption of cashew nuts may exert a cardio-protective effect. Mahboobi et al. conducted a systematic review in 2019 to assess the effects of cashew nut consumption on blood pressure and cardiovascular risk factors. This review supported the fact that consumption of cashew nuts may improve triglyceride levels and systolic and diastolic blood pressure. However, no significant effect was seen on other risk factors like HDL-C, total cholesterol, etc. Thus, consuming cashew nuts may help normalize blood pressure and triglyceride levels. However, more studies are needed to support these claims.5
Cashew nuts are rich in proanthocyanidins, a flavonol that is associated with cancer cell replication. Additionally, the presence of copper and other minerals may help reduce the risk of colon cancer. Thus, this may indicate consumption of cashew nuts may exert an anti-cancer effect. However, we need enough studies to support these claims.6
Proinflammatory cytokines like TNF-alpha and IL-6 are involved in the process of pathological pain. Cashew nuts are known to exert an anti-inflammatory and analgesic effect by inhibiting the formation of inflammatory cytokines and blocking proinflammatory cytokines. Additionally, cashew nuts show radical scavenging property which can help in protecting cells from damage. This indicates that the consumption of cashew nuts may help reduce inflammation and pain. However, more human studies are needed to support these claims.7
Haemoglobin is a protein which allows red blood cells to carry oxygen. Iron and copper are essential micronutrients for the formation of haemoglobin. Cashew nuts are rich in iron and copper and thus may aid the formation of haemoglobin. Additionally, consumption of cashew nuts may help in managing blood disorders. However, scientific evidence supporting these claims is limited, and we need more studies to ascertain these findings.6
Cashew nuts contain zeaxanthin, an antioxidant known to protect the macula of the eyes from external damage and improve eyesight. Thus, this may indicate that the consumption of cashew nuts can help improve vision. However, scientific evidence supporting these claims is limited, and we need more studies to support these claims.6
Cashew nuts may help in improving brain function. Chemobrain is a term for the adverse effects of chemotherapy-induced brain deterioration. There are no drugs which are available to cure the weakening of the brain caused due to chemotherapy. Studies have shown the beneficial effect of cashew nuts on neurochemicals linked to brain functions. Akomolafe et al. conducted a study in 2022 to assess the effects of cashew nuts consumption on cisplatin-induced brain harm in rats. This study showed that cashew nuts could be used as a functional food to manage cisplatin-induced neurotoxicity. This indicates that the consumption of cashew nuts may help improve brain function. However, we need more studies to ascertain these claims.8
Though there are studies that show the benefits of cashew nuts in various conditions, but these are insufficient and there is a need for further studies to establish the true extent of the benefits of cashew nuts on human health.
To my knowledge, cashew nuts offer multiple health benefits as they are packed with micro and macronutrients. They can aid in boosting immunity, removes gallstones, are beneficial in anaemia and acts as an antioxidant. It can also help in improving skin health.
Dr. Rajeev Singh, BAMS
Cashew nuts can be used in the following ways:
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
A few side effects related to the consumption of cashew nuts include:
However, if you experience any adverse reactions to cashew nuts, immediately contact a doctor or your Ayurvedic physician who has prescribed it to you. They will be able to guide you appropriately for your symptoms.
Eating cashew nuts is okay if it is taken in moderate amounts. However, general precautions must be followed while consuming cashew nuts.
Cashew nuts show no significant drug interactions with medicines. However, you must always seek the advice of your Ayurvedic physician about the possible interaction of cashew nuts with other drugs, and follow the prescription thoroughly, as they will know your health condition and other medications you are taking.
Also Read: Pili Nuts: Uses, Benefits, Side Effects & More!
The scientific name of cashew nuts is Anacardium occidentale L., and it belongs to the family Anacardiaceae.1
Salted cashew nuts can be consumed as snacks occasionally, but they’re not nutritious. It is advised to consume cashew nuts raw, unsalted without any oils.7
Consumption of cashew nuts may help improve eyesight due to the presence of an antioxidant, zeaxanthin. However, there are no studies conducted yet to support these claims.6
The symptoms of nut allergy include urticaria (red bumps on skin, runny nose, swollen lips and itchy skin.12
Consuming cashew nuts in excess can result in constipation or weight gain. It may also trigger an allergic reaction in sensitive individuals.3
During this lockdown period, we have to take all the necessary steps to stay healthy.
But how will we remain healthy if we couldn’t pick and choose what food we should consume? Many people have been purchasing the wrong kinds of food which is why they have to keep going back to grocery stores for the things they need.
We should all try to limit our visits to the markets and local grocery stores as much as possible. How can you accomplish that? By preparing a careful list of all the foods you might need in the upcoming weeks.
And remember, let’s not panic buy, we might be buying up more food than we need and denying others their rightful share.
You have to carefully prepare a list of foods that will see you through to the end of the lockdown. There are 2 criteria that you must apply before you decide which food items you need.
To help you prepare your shopping list here is a list of 7 foods you need to stock up on right now.
Buy as much of these grains as possible-
Grains are the staple of Indian cuisine. Besides, whole grains have plenty of health benefits.-
Dal is a popular high protein dish in India. Get yourself as many different types of dal or legumes/pulses as possible. Here are some nutritious pulses-
How will pulses help us?
Just because we are in the middle of a pandemic doesn’t mean we should forgo snacks! Get yourself a few packets of whole wheat crackers. These crackers taste good and munching on them can give us a moment of happiness during these bleak times. Besides, they are good for your health too –
It’s time to change your routine if most of your snacks are sweet, oily, or excessively salty. You may have healthy alternatives for a fast snack if you make better replacements when you buy your essentials. A tasty, wholesome, and crispy whole-grain snack option is popcorn. Popcorn kernels and a reasonably priced popper machine are the substitutes. Even air poppers for the microwave are available.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Good news lovers of vegetables and health freaks! There are a few vegetables that you can store for a long time. So go ahead and buy-
Some of these veggies like beets, carrots, radishes, will have to be refrigerated. But they will easily last a couple of weeks. Vegetables will –
In my opinion, one can consider having peanut butter in moderate amounts. Peanut butter can function as a readily available source of protein and as a quick snack. Choose natural peanut butter as it contains natural, healthy fats that keep you full and have half the sugar. Additionally, keep your intake to 2 teaspoons to avoid overindulging.
Dr. Rajeev Singh, BAMS
Liquid milk is in short supply right now. That is why you should buy a few packets of milk powder (shelf life of 1-2 years when unopened). You can use it as an additive for your tea or coffee or simply dilute it in warm water and drink it as milk. Powdered milk has all the benefits of liquid milk and will-
These are filling snack options that stay edible for months. Nuts like peanuts, almonds, cashews will-
Also Read: Foods to Avoid with Trulicity: A Comprehensive Dietary Guide
If push comes to shove and vegetables and pulses become hard to come by, you can consume chapatis or rice with ghee. Ghee and butter have loads of benefits-
Do not go out multiple times to purchase foods you need. Make a list and shop wisely. With the foods we mentioned, you can stay strong and healthy throughout lockdown. Stay at home, follow the social distancing guidelines and you will emerge from the COVID-19 crisis healthy and fit.
You can now assess yourself and your loved ones for Coronavirus risk at home with PharmEasy’s AI-Powered Bot – Covid Assist. Click below.
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