Cashew or Cashew: the healthy dried fruit


The cashew, (Anacardium occidentale), also know as cashew, cashew, cashew, cashew, caguil. A delicious fruit with different nutritional benefits for our health.

What is cashew?

What is cashew?

The cashew, (Anacardium occidentale), also known as cashew, cashew, cashew, cajuil, caguil it is a tripical fruit. The most commonly used part of this fruit is its seed, which is known as cashew.

Nuts are foods with high nutritional value and beneficial for our health. In this case, the cashew is one of them. For this reason, the pearl is directly related to weight loss, beneficial for the circulatory system or to promote blood sugar control.

Origin of the cashew

It is a tree native to southern Venezuela and northeast of Brazil, its original name in Brazilian Portuguese is box. Although it is more common in some Central American countries where its name is usually pepa or merey. Its consumption is common in countries such as Cuba or Colombia.

It is also known by the name of “memory fruit”, Because among all its benefits is helping brain functions.

The Portuguese colonizers brought the seeds to India and Mozambique in 1568 and from there it was introduced into Southwest Asia, reaching Africa in the second half of the 16th century. The United States made the first seed imports from India in 1905.

Main cashew producers

Currently, the main global cashew producers along with peanuts, walnuts, pistachios and hazelnuts are Vietnam, India, Nigeria, Ivory Coast, Brazil and Indonesia.

On the other hand, if we only count cashew, the world’s largest producer has been Brazil, their place of origin, although at present india it seems to have surpassed it in terms of export volume. Although this fruit is produced in Cuba or Colombia, it is also imported from other producing countries.

At the beginning of the nineties there began to be an increase in the exports of cashew nuts, becoming today one of the nuts with highest demand in the world.

Cashew Fruit

Cashew parts

The fruit in question has two parts: the pseudo fruit and the nut. The first is fleshy with a somewhat acidic flavor, the second is a grayish-colored dry seed that is the most widely consumed and known.

We can certainly verify that shaped like a kidney, It is known by the name of cashew and it is one of the most widely consumed nuts today.

How do you eat the cashew?

Due to its properties, all parts of this semi-acidic fruit are used in different areas, from the preparation of sweets and cosmetics to the creation of medicines to treat different diseases.

Cashew is widely used in confectionery. In addition, it has many healthy food properties and it is highly recommended to be able to add this fruit to our diet.

What’s more, the pseudo fruit part is used to make jams, sweet preserves, sweet preserves, dried merey, dried merey, jellies, jellies, wine, vinegar, juices and is consumed as fresh fruit.

This fruit is used to make different sweets. It is also used for the production of cosmetics as well as for the pharmaceutical industry.

The best known and most consumed part in Europe, which are the seeds, it should be noted that they contain large amounts of vitamin C. In countries such as Cuba or Colombia, its consumption is also widespread thanks to its medicinal benefits well known of this fruit.

cashew nuts

How do you eat the cashew?

Cashew The name by which we commonly know the cashew seed and which we classify as a dried fruit.

For decades there has been a food industry that processes this food in large quantities, but before these industrial processes existed, in order to eat these fruits it was made of very handcrafted way separating the seed from the pseudo fruit.

First, once separated, it is moistened and heated to loosen the shell. Finally, they are beaten with a mortar to separate the seed from the shell.

Once dry, it is used to different recipes. In fact, we can eat it as an ingredient in different sweets, atole, soda and nut butter. Also I know Toast, adding salt to make it tastier. Even so, always put salt in moderation.

Many of its components are used in the production of various products, such as sweets, cosmetics and medicines. In Cuba and Colombia there are a variety of recipes that incorporate this fruit.

Cashew properties

The cashew (Anacardium occidentale) it has excellent medicinal and nutritional properties.

We can also find the vitamins B1 and B2, vitamin E, calcium and magnesium. The cashew, which is consumed like many nuts, has many antioxidants, vitamins, magnesium, phosphorus, manganese, zinc, copper and iron. What’s more, it has no cholesterol.

In relation to the cashew seed, as a category of nuts, in its 100 grams of product it contains only 5% water. In addition, it contains approximately 20% vegetable protein and around 50 grams of unsaturated oils.

Also, cashews are rich in unsaturated fats related to being favorable in heart disease.

Average nutritional value per 100 grams of cashew

Energy 574 kcal
Total fat 46.35 g
Carbohydrates 32.7 g
Cholesterol 0 mg
Sodium 16 mg
Water 1.70 mg
Protein 15.31 g
Vitamin K 34.7 mg
Vitamin B-3 1.4 mg
Vitamin B-5 1.21 mg
Vitamin B-9 69 mg
Calcium 45 mg
Iron 6.00 mg
Potassium 565 mg
Match 490 mg
Sodium 16 mg
Zinc 5.60 mg
Copper 2.22 mg
Selenium 11.7 µg
cashew benefits

Cashew benefits

The cashew is an ideal dried fruit to add to our diet. However, we have to bear in mind that consuming them in excess can have the opposite effect.

Normally, when we eat them they are high in oils and salt. Actually, We always recommend eating them roasted without salt or raw and in a responsible amount.

Among its benefits, we can highlight the following:

1. Help with weight loss diets

The fiber in cashew seeds (Anacardium occidentale) provides satiety that helps us with slimming diets and making it easier to maintain a ideal weight.

It also has fiber that provides us with energy and speeds up metabolism, improving the digestive process.

Nuts, like macadamia nuts, have always been thought to be very caloric. However, according to recent research, they do not provide as many calories as has always been thought.

In addition, they also provide other nutrients such as proteins and fibers that are satiating and help us not to bite between meals.

It is recommended to eat it toasted, since in this way it is easier for the body to assimilate. Therefore it is more digestible.

2. Antioxidant capacity

Their antioxidants help fight free radicals. They are favorable for delay aging. Its antioxidant capacity helps us reduce inflammation and is favorable to keeping the body free of diseases.

Like other nuts such as walnuts, it is recommended to promote the prevention of cardiovascular diseases.

Likewise, the antioxidant capacity in the toasted fruit that is placed on top of the raw fruit itself stands out.

For this reason, it is advisable to eat the roasted cashew.

3. Favorable for controlling hypertension

They are an excellent source of magnesium what helps us control blood pressure and avoid muscle spasms, especially those of us who regularly practice sports. In addition, magnesium helps us against fatigue and migraines.

4. Helps reduce bad cholesterol

The cashew seed (Anacardium occidentale) has monounsaturated fatty acids, more specifically oleic acid which is responsible for control bad cholesterol levels.

On the other hand, diets rich in these types of foods have been shown to promote heart health. They also prevent clogging of the arteries and work to lower triglycerides and the risk of developing diabetes type 2.

5. May be beneficial for people with type 2 diabetes

Thanks to its nutritional properties, cashews can be beneficial for those who suffer from type 2 diabetes.

Although there are not too many studies on the matter, Consuming cashews can boost blood sugar levels. It is due in part to the fact that this nut is rich in fiber that helps regulate blood sugar.

Therefore, it is likely that adding cashew nuts to our diet, helping to replace other foods rich in carbohydrates and sugar, is favorable for type 2 diabetes.

6. They favor memory

As we have already mentioned, this dried fruit is also known as memory fruit. Thanks to its nutritional composition it is a favorable food to maintain a good memory. Therefore, cashews are highly recommended for students, people with stress, or when there is a high level of intellectual demand.

Phosphorus is found in this food in large quantities. In addition, with 100g of cashews we manage to cover almost 90% of the recommended daily amount of this mineral.

Similarly, cashews also provide a lot of tryptophan and magnesium. In synergy with phosphorus, this dried fruit helps with the proper functioning of the brain and all its connections, which helps improve attention and reaction capacity. Therefore, They are ideal to include in our diet to increase memory.


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