Nutritional and caloric values of cashew nuts

 The cashew nut is always sold shelled, because of the corrosive oil contained between its two shells.

It is usually roasted in oil, then with or without added salt. It is one of the lowest fat nuts and oilseeds (often incorrectly called 'nuts'). In addition to having the most interesting vitamin and mineral content, it contains active ingredients that give it health benefits.

Characteristics of cashew nuts

• Excellent source of monounsaturated fats;
• The high content of vitamins and minerals;
• Promotes satiety and transit;
• Good source of vegetable protein;
• Antioxidant power.

Nutritional and caloric values of cashew nuts

100g dry roasted cashew nuts:

Weight/volume                               Average content

Calories                                          630

Protein                                            20.5 g

Carbohydrates                                23.5 g

Lipids                                             49 g

saturated                                        8.87 g

monounsaturated                          29 g

polyunsaturated                            9.01 g

omega-3*                                     0.09 g

Cholesterol                                   0.0 mg

Dietary fiber                                5.7 g

Focus on the micronutrients contained in cashew nuts

Among the nutrients present in good quantities in cashew nuts, we can mention the following:

• Magnesium: Cashew nuts and cashew butter are excellent sources of magnesium for women and good sources for men (magnesium needs for men are higher than for women). Magnesium participates in bone development, protein building, enzymatic actions, muscle contraction, dental health, and immune system function. It also plays a role in energy metabolism and in the transmission of nerve impulses;
• Copper: Cashew nuts and cashew butter are excellent sources of copper. As a constituent of several enzymes, copper is necessary for the formation of hemoglobin and collagen (a protein used for tissue structure and repair) in the body. Several copper-containing enzymes also contribute to the body's defense against free radicals;
• Phosphorus: Cashew nuts and cashew butter are good sources of phosphorus. Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the formation and maintenance of bone and tooth health. In addition, it participates among other things in the growth and regeneration of tissues and helps to keep the pH of the blood as normal. Finally, phosphorus is one of the constituents of cell membranes;
• Iron: Cashew nuts and cashew butters are good sources of iron for men and sources for women (women's iron needs are higher than men's). Every cell in the body contains iron. This mineral is essential for the transport of oxygen and the formation of red blood cells in the blood. It also plays a role in the manufacture of new cells, hormones, and neurotransmitters. It should be noted that iron in plant-based foods (such as cashew nuts) is less well absorbed by the body than the iron in foods of animal origin. However, the absorption of iron from plants is promoted by the consumption of certain nutrients, such as vitamin C;
• Zinc: Cashew nuts and cashew butter are good sources of zinc. Zinc participates in immune reactions, the manufacture of genetic material, taste perception, wound healing, and fetal development. It also interacts with sex and thyroid hormones. In the pancreas, it participates in the manufacture, storage, and release of insulin;
• Manganese: Cashew nuts are a good source of manganese for women and a source for men (men's manganese needs are higher than women's). As for cashew butter, it is a source of manganese. Manganese acts as a cofactor of several enzymes that facilitate a dozen different metabolic processes. It also participates in the prevention of damage caused by free radicals;
• Selenium: Cashew nuts and cashew butter are sources of selenium. This mineral works with one of the main antioxidant enzymes, thus preventing the formation of free radicals in the body. It also helps convert thyroid hormones into their active form;
• Vitamin B1: Cashew nuts and cashew butter are sources of vitamin B1. Also called thiamine, vitamin B1 is part of a coenzyme necessary for the production of energy mainly from the carbohydrates we ingest. It also participates in the transmission of nerve impulses and promotes normal growth;
• Vitamin B2: Cashew is a source of vitamin B2, while cashew butter is a source for women only (the vitamin B2 requirements of men are higher than those of women). Vitamin B2 is also known as riboflavin. Just like vitamin B1, it plays a role in the energy metabolism of all cells. In addition, it contributes to the growth and repair of tissues, the production of hormones, and the formation of red blood cells;
• Pantothenic acid: Cashew nuts and cashew butter are sources of pantothenic acid. Also called vitamin B5, pantothenic acid is part of a key coenzyme that allows us to make adequate use of the energy present in the foods we consume. It also participates in several stages of the synthesis (manufacture) of steroid hormones, neurotransmitters, and hemoglobin;
• Vitamin B6: Cashew nuts and cashew butter are sources of vitamin B6. Vitamin B6, also called pyridoxine, is one of the coenzymes involved in the metabolism of proteins and fatty acids and the manufacture of neurotransmitters. It also collaborates in the production of red blood cells and allows them to carry more oxygen. Pyridoxine is also necessary for the transformation of glycogen into glucose and helps the immune system function properly. Finally, this vitamin plays a role in the formation of certain components of nerve cells;
• Folate: Cashew nuts and cashew butter are sources of folate. Folate (vitamin B9) is involved in the manufacture of all cells in the body, including red blood cells. This vitamin plays an essential role in the production of genetic material (DNA, RNA), in the functioning of the nervous system and the immune system, as well as in the healing of wounds and wounds. As folate is necessary for the production of new cells, adequate consumption is essential during periods of growth and for the development of the fetus;
• Vitamin E: Cashew butter is a source of vitamin E. A major antioxidant, vitamin E protects the membrane that surrounds the body's cells, especially red blood cells and white blood cells (cells of the immune system);
• Vitamin K: Cashew nuts are a source of vitamin K. Vitamin K is necessary for the manufacture of proteins that participate in blood clotting (both stimulation and inhibition of blood clotting). It also plays a role in bone formation. In addition to being found in the diet, vitamin K is made by bacteria in the intestine, hence the rarity of deficiencies in this vitamin.

The benefits of cashew nuts

Several epidemiological and clinical studies associate regular consumption of shell and oilseed fruits with various health benefits. They would have a cholesterol-lowering effect and they would decrease the risk of cardiovascular disease, type 2 diabetes, gallstones and gallbladder removal, and colon cancer in women.

The amount of shell and oleaginous fruits to consume for health benefits is, in most studies, about five servings of 30 g (1 oz) per week.

The monounsaturated fatty acid content

Like most shelled and oleaginous fruits, nearly three-quarters of the total calories in cashew nuts are fat (fat). The majority (60%) of these lipids are in the form of monounsaturated fatty acids, a type of fat with beneficial effects on cardiovascular health. Indeed, the replacement of saturated fatty acids in the diet by monounsaturated fatty acids leads to a decrease in total cholesterol and LDL ("bad" cholesterol), without reducing HDL ("good" cholesterol).

To date, only one study has evaluated the effect of cashew consumption on certain metabolic markers linked to cardiovascular diseases, such as blood lipid and glucose levels and blood pressure. It was conducted in obese subjects suffering from metabolic syndrome. In this randomized nutritional study, no significant effects were observed in the cashew group compared to the control group. Cashew nuts contain a type of lipid that promotes cardiovascular health, hence the importance of conducting more studies on the benefits of its consumption.

Natural source of phytosterols

Phytosterols are compounds found in plants whose structure is similar to that of cholesterol. A meta-analysis of 41 clinical trials showed that taking 2 g of phytosterols daily reduced LDL ("bad") cholesterol levels by 10%. This reduction could reach 20% as part of a diet low in saturated fat and cholesterol.

One study evaluated the phytosterol content of cashew nuts at 150 mg per 100 g serving. For comparison, the same amount of almonds contains 200 mg, and the champions, sesame seeds, contain 400 mg. The phytosterol content of plants is nevertheless relatively low, it is practically impossible to obtain an intake of only 2 g per day from food. At this time, Health Canada does not allow the marketing of foods fortified with phytosterols.

Although the effects of phytosterols naturally occurring in food have not been directly evaluated, it is possible to assume that they remain of interest for cardiovascular health.

Antioxidant power  

Antioxidants are compounds that protect the body's cells from free radical damage. The latter would be involved in the development of cardiovascular diseases, certain cancers, and other diseases related to aging. Authors have assessed cashew nuts as having one of the lowest antioxidant levels among shelled and oleaginous fruits, such as walnuts, almonds, pecans, pistachios, and hazelnuts.

The antioxidant capacity of cashew nuts has been found in vitro, but so far, its antioxidants have been poorly characterized. It is known to contain vitamin E, present mainly in the form of gamma-tocopherol. In general, tocopherols are powerful antioxidants that have protective effects against cardiovascular disease, diabetes, hypertension, and cognitive decline.

A word from the nutritionist

For idea, a portion of cashew nuts corresponds to 25 to 30g, or a large handful. Although excellent for health, cashew nuts are high in calories. While it has its place in the context of a healthy diet, consumption must remain reasonable in order to maintain a healthy weight.

How to choose the right cashew nut?

The cashew nut, sometimes called a cashew, is the fruit of the cashew tree, a tree native to tropical America. Available all year round in France, in its dry form, it is recognizable by its unique bean shape and its taste both pronounced and slightly sweet.

Cashew identity card

Family: Anacardiaceae;

Origin: Tropical America;

Season: available all year round;

Color: light brown;

Flavour: pronounced and slightly sweet.

Do you know the cashew apple?

The cashew grows on a fake fruit called a cashew apple, even if it is more like a pear. The cashew apple, yellow or red in color, is particularly consumed in Brazil, raw, cooked, or in juice. It contains different antioxidant compounds, such as vitamin C, flavonoids, and carotenoids. The cashew apple is rich in tannins, which gives it a bitter flavor and marked astringency. It is usually cooked, dried, or confined. We also make, with its juice, a wine that has the reputation of being the best of the wines made with tropical fruit.

Choosing the right cashew  

On the market, there are "raw" cashew nuts, whole, in halves, pieces, as well as cashew nuts roasted dry or in oil, salted or not, coated with chocolate, yogurt, spices, etc. Nuts are classified according to their size, coloration, and water content.

Raw or roasted?

In the trade, most so-called "raw" cashew nuts are not roasted. But they are still cooked since they are usually steamed in order to soften the shell to extract the fruit. There are a few companies that offer real raw cashew nuts. They are shelled according to a special technique so that the cashew balm does not contaminate them.

To check if the ones you bought are really raw, just germinate them, as is done for alfalfa seed or wheat grain. Raw nuts will germinate while steamed nuts will rot without germinating.

For optimal conservation  

It is generally recommended to keep cashews in the refrigerator in an airtight container, as they go rancid quite quickly. The ideal is to get, if you find them, vacuum-packed nuts, which will keep much longer. They can also be stored for several months in the freezer.

How to prepare cashew nuts

Cashew nut can be enjoyed as is, or combined with other dried fruits, at snack time or aperitif. In the kitchen, it allows the realization of original and gourmet dishes and desserts. For more recipe ideas, you can also take inspiration from the culinary primers offered in the sheets on almonds, hazelnut, walnut, pecans, and pistachio.

Cooking your cashew butter at home

Since cashew is relatively dry, it is best to grind it and mix it with oil (safflower or sunflower) to get butter that spreads well. Serve it on bread or rusks, in sauce on grilled meat or baked potatoes, etc. It can replace the tahini in hummus or salad dressings.

Making cashew milk

Put 1/2 cup of cashew nuts and two cups of water in the blender and run the device at high speed. If desired, sweeten with a little honey or maple syrup.

Integrating cashew nuts into everyday recipes

• Such as them, roasted or not, they are an excellent snack;
• In mixtures of granola or muesli type with other oilseeds and dried fruits;
• In pilaf rice: roast the nuts in oil and add them to cooked rice;
• In Indian biryani: this complex pilaf, which is baked, alternate layers of basmati rice, meat (usual lamb), cashews, almonds, pistachios, raisins, and fried onions. It is wet with yogurt and fresh cream and seasoned with many spices (cinnamon, cumin, fresh ginger, garlic, mace, nutmeg, cardamom, hot pepper, saffron, and peppercorns);
• In sautéed dishes, with vegetables, ginger, and garlic. In Thailand, cashews are used in the preparation of a sautéed chicken dish that includes, in addition to poultry, shiitake mushrooms, Chinese cabbage, onions, green onions, and chili pepper. The dish is seasoned with soy sauce, fish sauce, rice vinegar, lemongrass, honey or sugar, and chicken or vegetable broth;
• In chutneys and curries;
• Preparation for dips. Pass the nuts to the blender with yogurt, a few drops of vegetable oil, lemon juice and soy sauce, garlic and spices of your choice;
• Sandwich preparation. Finely chop the cashews and mix them with diced cooked chicken, mayonnaise, chopped green onions, tarragon, and parsley. Add to the sandwich: lettuce, arugula, chew, or other fresh greenery;
• Ground cashews. Add them to ice cream or yogurt, integrate them into bread or pastry preparations, sprinkle salads, etc.;
• Chicken or cashew-crusted fish. Coarsely chop the nuts and roll the meat or fish in them before putting them in the oven.

Contraindications and allergies to cashew nuts

Like all oilseeds, cashew nuts are an allergen that can trigger more or less violent allergic reactions in sensitive subjects. Cashew nuts sold salted are also very rich in sodium and therefore to be limited, especially in subjects who suffer from high blood pressure or water retention. Finally, cashew nuts should be limited in the case of stones because of their high oxalate content.

Beware of sodium

Cashews are offered salted or not. Salted dry roasted cashews contain nearly 40 times more sodium than those without added salt. It is always more beneficial for health to consume shell and oleaginous fruits in their natural form, especially for people with hypertension or heart or kidney failure.

Oilseed allergy

The Canadian Food Inspection Agency's (CFIA) list of major allergens includes "nuts," which refer to a set of shelled and oleaginous fruits. One study showed that cashews, hazelnuts, Brazil nuts, almonds, and pistachios formed a group with strongly associated allergies. A person allergic to one of these foods is thus likely to be allergic to the other four.

In addition, people with peanut allergies are usually advised to refrain from eating shell and oilseed fruits, including cashew nuts. They also have a high allergenic potential and are often handled and distributed by peanut companies. Symptoms of allergy to shell and oleaginous fruits can be severe and go as far as anaphylactic shock.

Urinary stones

Some people may be recommended to eat a restricted oxalate diet to prevent recurrence of kidney or urinary stones (also called urolithiasis). Oxalates are compounds found naturally in many foods, including cashews. It is therefore preferable that these people avoid consuming it, as well as other types of shell and oilseed fruits.

History and anecdotes

"Cashew" (1765) comes from "mahogany" (formerly "mahogany" and "mahoganycantin"), which appeared in the language in 1557. "Mahogany" is itself derived from acaïou, a Tupi word (an indigenous language of South America) designating the tree that produces cashew nuts. However, in French, this word has also come to refer to the American mahogany (Swietenia mahogany), a tree exploited for its precious wood, by deriving the name Tupi acaïacatinga. To avoid confusion, scientists preferred to call the cashew tree "cashew tree". Locally, it is also called "apple mahogany" or "apple-mahogany".

"Anacardier" appeared in the language in 1792. It comes from "cashew", which is derived from the Greek ana- and kardia, literally meaning "heart upside down". Indeed, the nut which is the real fruit is located under a false pear-shaped fruit that can look like a heart upside down.

A bit of history

There are eight species of Anacardium, all native to tropical America. The Western Anacardium species is by far the most economically important. It is native to northeastern Brazil. This region lies between the humid forests of the Atlantic and the Amazon. Cashew nuts were domesticated there long before the arrival of Europeans. The Portuguese discovered the cashew tree (the tree that produces nuts) in 1538. They introduced it to their colonies in India and Africa soon after. In India, it was first planted to control erosion; its cultivation to produce the nut and the false fruit was much later.

International trade for this nut hardly dates back to before 1920, when the Indians found an effective technique to remove caustic oil from the hull. Cashew nuts then became an essential food of Indian cuisine.

Cashew nuts are produced in 32 countries around the world, with the top ten beings, in order of importance, Vietnam, India, Nigeria, Brazil, Tanzania, Indonesia, Guinea-Bissau, Côte d'Ivoire, Mozambique, and Benin. It now ranks first in the production of oleaginous fruits, having surpassed the almond in 2003.

Did you know?

The shell of the cashew nut is composed of two shells between which is lodged a very caustic resin, cashew balm. The nut is usually roasted to remove the resin before opening. Cashew balm is used in the manufacture of indelible inks, waterproofing products, paints, adhesives, friction elements (brakes, clutches), etc.

Ecology and environment

In Côte d'Ivoire, the planting of thousands of cashew trees has helped to restore forest cover. The incomes of farmers, who mainly grow cotton, have also increased substantially. In addition, trees provide them with inexpensive fuel.

The cashew tree is one of those deep-rooted trees that thrive where few other plants can survive. On semi-arid lands, it helps to curb erosion. It is for this reason that it was initially planted on the coasts of Africa and India. Its wood is useful for making canoes and its bark and leaves are believed to have many medicinal properties. It also supplies products, both food and industrial, of great value. Finally, and this is not trivial, it plays a very important social role: it gives a lot of shade, which is very useful for rest and palaver.