Cashew nuts are a popular snack that have significant nutritional and health benefits. Cashews are crescent- or kidney-shaped, cream-colored and smooth with a crunchy, sweet taste. Cashew trees originate in the Amazon forest in Brazil, but are now commercially grown throughout the world including Vietnam, India and parts of Africa.
Nutrition Information
Cashews have a high mineral and vitamin content, and are an excellent source of antioxidants. OrganicCashewNuts.com states that 1/4 cup of cashews contains 37.4 percent of the daily recommended monounsaturated fats, 38 percent of the daily recommended copper and 22.3 percent of the daily recommended magnesium. Vitamins such as folate, niacin, thiamin and vitamin C are also found in cashews.
Calorie Content
Cashews are a high-calorie food; 1 oz. of cashews holds 163 calories. Regardless of their high-calorie content, cashews are known as a low-fat food, containing less fat per serving than other popular nuts, such as almonds, walnuts and peanuts. Cashews are also a great source for protein, 1 oz. provides 4.3 g of protein.
Health Benefits
The prevalence of vitamins, minerals and antioxidants in cashews can help lower high blood pressure and prevent heart attacks, improve your immune system and help develop bones, teeth and connective tissues. Cashews contain no cholesterol and help promote healthy levels of "good" cholesterol, or high-density lipoproteins (HDL). Eating cashews in moderation can help fight obesity and gallstones.
Preparation Ideas
Cashews can be prepared and enjoyed in many different ways. They can be eaten plain as a snack, or used as toppings on salads or garnishes on desserts. Cashews are often added to sauce-based dishes for added texture and sweetened flavor in Indian curries and Chinese meat, vegetable and rice combinations. Cashews can also be added to baked breads and goods for an added whole-grain crunch. Less nutritionally sound preparations, yet equally enjoyable include chocolate-covered, cinnamon- and sugar-coated or fried cashews.
Health Cautions
Cashew nut allergies are common, especially in children. Symptoms to an allergic reaction can vary from a skin rash or hives to a more severe form, known as anaphylactic shock. If you suffer from this type of allergy, you may exhibit difficulty breathing, pain in the chest and abdomen, vomiting or diarrhea. This type of reaction is severe and can be fatal. If you are allergic to cashews, you should avoid eating them. If you do experience an allergic reaction, you should seek medical attention immediately.
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