Commonly reserved as a party snack, cashews have the persona of an exotic nut in the United States. Because cashews are grown only near the equator, we are reliant on imports to enjoy this delicious, healthy nut. The cashew tree is native to Brazil but is now also grown in India, Africa, Vietnam and Asia.
The cashew nut comes from the cashew fruit, which grows on trees common in warmer climates. The fruit is often referred to as the cashew apple. It is red or yellow in color and resembles the shape of a small bell pepper. The fruit is not found in the United States because it is not stable and spoils easily and therefore cannot be transported. It is enjoyed locally where cashew trees are grown. In Brazil, it is common to find cashew juice.
At the end of the fruit is a small, green, kidney-shaped pod. This pod holds the cashew nut. The nut is shelled and processed to remove residue before being exported.
According to the American Dietetic Association (ADA), nuts contain nutrients that can reduce the risk of heart disease, diabetes and some forms of cancer. Cashews are no exception. They are a source of protein, magnesium, zinc and selenium. They are also especially rich in potassium compared with other nuts. According to WHFoods.org (World's Healthiest Foods), cashews have a lower total fat content than other nuts while still being rich in heart-healthy monounsaturated fats. Cashew nut butter is another way to enjoy the health benefits of cashews.
What to Look for
Cashews are often packaged in jars, cans or bags. If buying cashews from large bins, be sure they are appropriately sealed to maintain their freshness. Cashews vary in size, flavor and texture depending on where they come from. Brazilian cashews are known for their large size, soft texture and rich taste. Cashews from India are small and crisp, while those from Vietnam are sweeter in flavor.
Although the cashew fruit contains known toxins and the inner shell around the cashew nut should not be eaten, there is no reason to worry about the cashew nuts offered at local grocery and health food stores. The nuts are processed to remove any dangerous components before they are exported to the United States for consumption.
Common Pitfalls
Though full of healthy fats and vitamins, cashews are high in calories. According to the U.S. Department of Agriculture Nutrient Database, 13 to 18 cashews, or 1 oz., contain about 160 calories. It is best to practice portion control when enjoying these healthy nuts as a snack to limit excess calorie consumption.
Cashews packaged for sale are often salted. Pay attention to labels, and enjoy unsalted or lightly salted varieties to limit sodium intake.
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