Cashew

The cashew tree (Anacardium occidentale) is a tropical evergreen tree native to South America in the genus Anacardium that produces the cashew seed and the cashew apple accessory fruit.

The tree can grow as tall as 14 metres, but the dwarf cultivars, growing up to 6 m, prove more profitable, with earlier maturity and greater yields.

The cashew seed is commonly considered a snack nut (cashew nut) eaten on its own, used in recipes, or processed into cashew cheese or cashew butter. Like the tree, the nut is often simply called a cashew. Cashew allergies are triggered by the proteins found in tree nuts, and cooking often does not remove or change these proteins.

Cashews may also help improve your overall health. They’ve been linked to benefits like weight loss, improved blood sugar control, and a healthier heart.

• Loaded with nutrients

            Cashews are rich in a range of nutrients. One ounce (28 grams) of unroasted, unsalted cashews provides you with around:

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Cashew Health Benefits

Cashews are rich in fiber, protein, and healthy fats. They also contain a variety of vitamins, minerals, and health-protective beneficial plant compounds. Similarly to nuts, cashews may promote weight loss, blood sugar control, and heart health.

• Rich in nutrients. Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.
• Contain beneficial plant compounds. Cashews are rich in carotenoids and polyphenols, two categories of antioxidants that may help reduce inflammation and offer protection from disease. However, more cashew-specific research is needed.
• May help you lose weight. Cashews appear to provide fewer calories than once thought. Their rich fiber and protein content can help reduce hunger and increase feeling full. Put together, all of these factors may help you lose excess weight.
• May improve heart health. Nut-rich diets are consistently shown to be beneficial to heart health. Cashews appear to offer some benefits to lower blood pressure, triglycerides, and cholesterol. However, more studies are needed before strong conclusions can be made.
• May be beneficial for people with type 2 diabetes. Cashews are low in sugar and rich in fiber — two factors which, when combined, may help reduce blood sugar levels and protect against the development of type 2 diabetes. However, more research is needed to confirm these benefits.
• Easy to add to your diet. Cashews are a versatile addition to any diet. Eat them on their own, add them to your favorite dishes, or use them to make cashew-based sauces and desserts. Choose dry roasted or “raw” unsalted varieties whenever possible.
• Potential downsides. Cashews are generally considered safe. For most benefits, consider purchasing unroasted (sold as “raw), unsalted cashews and soaking them before eating, whenever possible. Dry roasting cashews improves the antioxidant activity.

A few easy ways to include cashews in meals and snacks are Combine them with dried fruit, chocolate chips, and nuts to create trail mix, Toss cashews with romaine lettuce, tomatoes, and a hint of olive oil for a healthy and satisfying salad, Add them to a wrap featuring chicken, mustard, and mayonnaise, Combine cashews with coconut, maple syrup, and rolled oats. Mix these ingredients before baking to form granola, Sprinkle salted cashews on top of roasted green beans, Enjoy them with yogurt, granola, and fruit in a tasty parfait, Prepare them with rice, soy sauce, chicken, and red pepper flakes in a slow cooker, Toss cashews with lo mein noodles coated in oyster sauce and soy sauce.