Cashews are actually the seed of a fruit called the cashew apple. Cashews are never sold in the shell because the shells contain a caustic resin. Raw cashews can be eaten as a snack or tossed into salads. Cashews can also be processed into cashew butter, cooked in stir fries or roasted. Cashews are related to mango and pistachio. They are available year-round.
Basic Nutrition
One oz. of raw cashews, approximately 28 g, contains 157 calories. In a 1-oz. serving, there are approximately 5 g of protein and 9 g of carbohydrates, of which 1 g is fiber. One oz. of cashews has 12 g of fat, including 2.2 g of saturated fat, 6.7 g of monounsaturated fat and 2.2 g of polyunsaturated fat. Most of this fat is in the form of heart-healthy oleic acid. The fat content also includes 2,179 mg of omega-6 and 17.4 mg of omega-3 fatty acids. Cashews are a cholesterol-free food and are low in sodium, containing only 3 mg per 1-oz. serving.
Micronutrients
Cashews are high in magnesium, with 83 mg in 1 oz., about 20 percent of the daily recommended intake. Other minerals in raw cashews include iron, potassium, phosphorus, manganese, calcium, copper, selenium and zinc. Vitamins in raw cashews include vitamins K, B6 and E, pantothenic acid, folate, niacin and thiamin.
Phytochemicals
Raw cashews are high in phytosterols, which lower LDL cholesterol and may help prevent cancer. The antioxidant carotenoids beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin are present in cashews. Cashews also contain phenols including phenolic acids, flavonoids and stilbenes. Proanthocyanidins in cashews provide further antioxidant activity.
Health Benefits
Cashews, along with other nuts, help provide protection against coronary heart disease, diabetes and gallstones. Nut consumption two or more times a week is also linked to a reduced risk of weight gain, explains World's Healthiest Foods. The monounsaturated fat oleic acid found in cashews lowers blood triglyceride levels and boosts heart health. The high antioxidant levels in cashews may be protective against a wide range of diseases, including cancer, stroke, heart disease and immune disorders.
Considerations
Because cashews contain oxalates, people with gallbladder or kidney problems may want to avoid eating them. Oxalates can crystallize in susceptible individuals and cause gallstones or kidney stones. People with allergies to other tree nuts may want to avoid cashews as well. At least 1 percent of people in the U.S. have tree nut allergies, according to the Linus Pauling Institute at Oregon State University, and these allergies can be deadly for some individuals.
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