The cashew nut is an oilseed from a tree called cashew or cashew apple. This is a fruit tree on which flowers grow that turn into fruits and consist of two parts. The first is the upper part, which is called the cashew apple and which is used to make juice or alcohol in producing countries. The second is none other than a shell in which we find the famous cashew nut.
The cashew nut cannot be consumed immediately after being extracted from its shell: to arrive at the form that we know and that we consume, it must go through several chemical treatments. In question ? It contains a liquid that can be toxic and must therefore be roasted before consumption.
Although its cost is higher than that of other oilseeds, cashew nuts have several advantages. Among them are “its particularly sweet taste, which makes it more accessible than other types of nuts with a more pronounced flavor”, notes Margot Theodorakis, dietitian-nutritionist. But this is not the only asset of this oilseed.
Cashew nuts help prevent cardiovascular disease
This oilseed is rich in good fats, namely polyunsaturated fatty acids, which are especially essential constituents of cell membranes and which are also beneficial during pregnancy as they promote the proper development of the fetus. And that’s not all: unsaturated fatty acids also have a positive impact on the heart, as they also help prevent cardiovascular disease. A study published in 2019 revealed that the consumption of nut twice or more a week reduced the risk of dying from cardiovascular disease by 17%.
Cashew nuts are rich in vitamins
This oilseed is rich in vitamin K, which plays an important role in binding calcium and is also involved in blood clotting. “This is also why cashew nuts are not recommended for people following an anti-vitamin K diet, otherwise those taking anticoagulant treatment”explains the dietitian-nutritionist.
Cashew nuts also contain vitamin B9, also known as folic acid. This vitamin is particularly essential for pregnant women, in order to prevent certain malformations.
Cashew nuts: an ally for athletes
Cashew nuts are rich in protein. Result: it is recommended as a snack for athletes. It can also be interesting in people suffering from a protein deficiency, in those who have little appetite or in vegetarians. But beware : “It does not replace vegetable or animal proteins but can be used as a supplement”, notes Margot Theodorakis.
Cashew nuts: it contains many minerals
This oilseed also contains calcium, which is beneficial for bone structure, muscle contraction and tension regulation. “The cashew nut is therefore a good ally for people who consume little dairy products”, notes the dietitian-nutritionist. It also contains potassium, which contributes in particular to the maintenance of the cardiac system or to the balance of nervous activity.
How to choose the right cashew nuts?
Cashew nuts are generally marketed whole, crushed or mashed. “At home, it is also possible to take advantage of its taste and its benefits by crushing it, reducing it to powder or even making cashew nut milk”suggests Margot Theodorakis.
But before that, it is worth paying attention to some details at the time of purchase. “You have to check that the cashews are unsalted by looking at the packaging or deciphering the list of ingredients”, says the dietitian-nutritionist. And for good reason: the addition of salt is not recommended for health, especially for people with hypertension.
Cashew nuts: how much can you eat?
Although the cashew nut has many health benefits, it should not be abused! The National Health Nutrition Program (PNNS) recommends a handful of oleaginous fruits per day, which corresponds to approximately 15 to 20 grams. Margot Theodorakis recommends, however, not to consume only cashew nuts on a daily basis but to opt for variety by also eating almonds or walnuts.
Is the cashew nut a slimming ally?
The cashew nut is not considered a slimming food in its own right, but can be integrated into a diet, because “it can be consumed as a snack and therefore replace the nibbling of processed, fatty, salty or sweet products”. But that’s not all : “As it is rich in fiber, the cashew nut has a satietogenic effect and therefore allows you to be satiated more quickly”adds the specialist.
Cashew nuts: are there any contraindications to its consumption?
Cashew nuts are not recommended for people following an anti-vitamin K diet, in other words those taking anticoagulant treatment. The same goes for people with a nut allergy. “Not everyone with a nut allergy is allergic to cashews”, specifies the dietitian-nutritionist. However, it is advisable to be very careful, because an allergy to cashew nuts can cause skin, digestive, respiratory reactions or even anaphylactic shock in the most serious cases.
thanks to Margot Theodorakisdietitian-nutritionist in Marseille.
Read also :
⋙ 9 good reasons to bite into oilseeds
⋙ Nuts: what are their health benefits?
⋙ Our crunchy cashew recipes