Cashew: Benefits And Uses

The cashew nut is a small oilseed whose main producing countries are in Southeast Asia and Africa. In addition to its crunchy texture and delicious taste, this nut is a treasure trove of health benefits and has multiple uses in cooking. Here are 5 amazing things you probably don't know about cashew nuts.

1- The cashew nut is a botanical curiosity.

If you are wondering why cashews cost much more than peanuts, for example, know that they are more difficult to produce. They come from a tree native to Brazil, the cashew tree, but it is not enough to just pick them from the branches like walnuts or almonds!

The cashew nut is a true curiosity in the natural world. It is not found inside the fruit of this tree, a yellow pear-shaped fruit called cashew apple, but it is attached to its end and protected by a very hard shell.

Most often, African countries that cultivate cashew trees export the raw nuts to India, Vietnam, or Brazil where these nuts are sorted and shelled. This whole process is lengthy and has a high cost.

2- The cashew nut is one of the least fatty nuts.

Like all nuts, cashews are quite caloric. They provide an average of 630 calories per 100 g. That’s why it is recommended not to eat more than 30 g per day, which is about fifteen nuts.

Despite this, in the category of oilseeds, cashews, along with pistachios, are the nuts that contain the least amount of lipids.

They are also a good source of protein (20 g per 100 g) and provide almost as much as almonds and peanuts.

3- Cashew nuts are a treasure trove of health benefits.

Cashew nuts are a source of good fats: they are rich in unsaturated fatty acids or, more precisely, in monounsaturated fatty acids beneficial for cardiovascular health.

They contain numerous nutrients good for health as they also provide plant proteins, dietary fiber, B vitamins, antioxidants, and minerals such as magnesium, copper, and phosphorus.

Thanks to their content of magnesium and vitamins B6, B9, and B12, this fruit contributes to the proper functioning of the nervous system. This nutrient cocktail helps combat the effects of stress and improve sleep quality.

Finally, their content of plant proteins gives them an interesting appetite-suppressant effect as part of a diet. For seniors, this healthy and protein-rich snack helps maintain muscle mass.

4- Cashew nuts are widely used in vegan cooking.

Cashew nuts are an increasingly demanded food worldwide. Their success is mainly due to the growing popularity of the vegan diet among young people and animal rights advocates.

Indeed, this oilseed is widely used in vegan cooking to replace cream or fresh cheese. Simply soak the cashews in water for at least 4 hours and then blend them to obtain a creamy base that can be consumed either savory or sweet.

These nuts are the main ingredient in plant-based cheese or "fauxmage," usually enhanced with lemon juice, pepper, and herbs like chives or oregano. Used whole, these slightly misshapen nuts are highly appreciated by vegetarians and vegans in seed mixes or homemade granola…

And of course, they are indispensable in certain Asian specialties like cashew chicken, where their crunchy texture and slightly sweet taste contrast well with vegetables and soy sauce.

5- This small fruit is not the only interesting part of the cashew.

As we explained to you previously, the cashew tree is an astonishing tree. At the end of the cashews, the precious cashew nut is protected by two shells containing a caustic resin: cashew balm.

Cashew balm can cause severe burns during the shelling of the fruits, making this operation delicate. But this resin also has advantages as it has many industrial uses.

This substance even interests the cosmetics industry because South African researchers have used it to develop a natural and biodegradable UV filter. If its effectiveness is confirmed, compounds derived from cashew balm could one day replace petrochemical ingredients in your sunscreen!