Cashew Nuts

Cashew nuts, or Anacardium occidentale, are the seeds of the cashew tree, native to northeastern Brazil and introduced to India and Africa by Portuguese traders in the 16th century. From India, cultivation spread across Southeast Asia, and cashews are now a globally popular, versatile nut, valued in dairy-free products such as cashew milk and cashew-based cheeses.

Cashews are notably rich in healthy fats, particularly monounsaturated fats, alongside protein, vitamin E, B-complex vitamins, magnesium, zinc and iron. They are traditionally valued in Ayurveda as a nourishing, energy-supporting food when eaten in moderation.

Cashew nuts are known by different names across regions and languages:

• Sanskrit: Kajutaka
• Hindi and Marathi: Kaju
• Tamil: Mundhiri Paruppu
• Telugu: Jeedi Pappu
• Malayalam: Andiparippu
• Kannada: Geru Beeja
• Portuguese: Caju
• English: Cashew nuts

Cashew nuts are rich in healthy fats, proteins, and carbs. They also have essential minerals: magnesium, phosphorus, and potassium. Also, they have vitamins and antioxidants. They are a nutrient-dense snack.

Cashew nuts provide healthy fats, copper, iron, magnesium and antioxidant compounds that support heart, blood, brain, eye and musculoskeletal health. They can contribute to healthy blood sugar management and skin health as part of a balanced diet, although cashews are not a treatment for any medical condition.

1. Heart and Circulatory Support

Cashews are rich in monounsaturated fats, which may help support healthy cholesterol levels when eaten in place of saturated fats. This is not a treatment for heart disease or high blood pressure, which require medical management.

2. Blood Sugar Friendly

Cashews have a relatively low glycemic index, which may make them a suitable snack for people managing their blood sugar as part of a balanced diet. Evidence here is preliminary; Dias et al. (2019) found mixed metabolic effects in an animal study, so this is not a treatment for diabetes, and dietary changes should be discussed with a doctor or dietitian.

3. Skin Support

Cashews contain copper, which plays a role in the body's production of melanin, and antioxidants such as vitamin E, which may help support skin health.

4. Supports Iron and Copper Levels

Cashews contain iron and copper, both of which play roles in red blood cell production and other essential body functions. They may contribute to nutrient intake as part of a varied diet, but they should not be relied on to treat iron deficiency.

5. Eye Health Support

Cashews contain lutein and zeaxanthin, antioxidants that are associated with eye health (National Eye Institute, 2021), though this has not been established in strong human clinical evidence for cashews specifically.

6. Cognitive Support

The healthy fats, magnesium and copper in cashews provide nutrients that support normal brain function (NIH Office of Dietary Supplements, 2024), as part of an overall balanced diet.

7. Joint Comfort

Cashews contain magnesium and copper, nutrients involved in normal connective tissue and bone function (NIH Office of Dietary Supplements, 2026), which may contribute to overall musculoskeletal health as part of a balanced diet.

Cashew nuts are commonly used as a nutritious snack, cooking ingredient and dairy-free alternative. They are also processed into cashew milk, butter, cheese alternatives and flour for gluten-free recipes.

1. As a Snack

Cashews are commonly eaten whole, raw or roasted, as a convenient, nutrient-dense snack.

2. In Cooking and Baking

Cashews are widely used in South Asian, Southeast Asian and global cuisine, in curries, sweets, stir-fries and baked goods.

3. As a Dairy-Free Alternative

Cashews are blended into cashew milk, butter and cheese alternatives, popular with vegans and people who are lactose intolerant.

4. In Gluten-Free Baking

Cashew flour is used as a gluten-free substitute in cakes and cookies, and as a thickener in soups and sauces.

Cashew nuts are safe for most people in moderation, but the following should be kept in mind:

1. Nut Allergies

Anyone with a tree nut allergy should avoid cashews entirely, as reactions can be severe and, in rare cases, life-threatening.

2. Kidney Stone Risk

People prone to kidney stones should consider moderating their intake of cashews and other high-oxalate foods, and speak to a doctor about how much is appropriate for them.

3. Calorie Density

Cashews are calorie-dense (USDA FoodData Central, 2019), so portion control matters for anyone managing their weight or following a calorie-restricted diet.

4. Raw Cashews

Only eat cashews that have been properly processed, such as by steaming or roasting. Unprocessed cashews can contain urushiol, an irritant also found in poison ivy, and should not be eaten.

Here’s a step-by-step guide on how to use Cashew Nuts in various forms:

1. Raw Cashews

• How to Use:
  • Eat a handful of cashew nuts as a nutritious snack.
  • Add them to salads, cereals, or smoothies for a crunchy texture.
• Benefits: 
  • Raw cashews are high in healthy fats, protein, and vitamins. They help maintain heart health and improve digestion.

2. Roasted Cashews

• How to Use:
  • Lightly roast cashew nuts in a pan or oven with a pinch of salt or spices.
  • Use roasted cashews as a topping for desserts, stir-fries, or snacks.
• Benefits: 
  • Roasting enhances the flavour and keeps most of the kaju's benefits. They are high in antioxidants and help regulate cholesterol.

3. Cashew Butter

• How to Use:
  • Spread cashew butter on toast, sandwiches, or crackers.
  • Use it as a dip for fruits and vegetables or in smoothies for extra creaminess.
• Benefits: 
  • Cashew butter is a dairy-free, nutrient-rich alternative to butter. It has heart-healthy fats and boosts energy.

4. Cashew Milk

• How to Use:
  • Blend cashews with water to make cashew milk.
  • Use it as a dairy-free alternative in coffee, cereal, or cooking.
• Benefits: 
  • Cashew milk is low-calorie and lactose-free. It's ideal for those seeking to lose weight with kaju and are lactose intolerant.

5. Cashew Flour

• How to Use:
  • In gluten-free baking recipes, substitute cashew flour for regular flour.
  • Use it in cakes and cookies or as a thickening agent in soups and sauces.
• Benefits: 
  • Cashew flour adds a rich, nutty flavour to dishes. It is a nutritious, gluten-free option packed with healthy fats and minerals.

Suggested Serving Size for Cashew Nuts

Here’s the recommended daily dosage of cashew nuts in simple steps:

• Amount: Consume 1 to 2 ounces (28-56 grams) of cashew nuts daily, equivalent to a small handful.
• Number of Nuts: Around 15-20 cashew nuts per day.
• Benefits: This portion offers kaju benefits like healthy fats, proteins, vitamins, and minerals without adding excess calories.
• Moderation: Due to their high-calorie content, moderation is critical to avoiding weight gain while still enjoying the benefits of cashew nuts.

Foods Traditionally Paired With Cashew Nuts

Cashew nuts are traditionally combined with other foods in Ayurvedic and everyday cooking:

A typical daily serving of cashew nuts is about 28 to 30 grams, roughly 15 to 20 whole nuts or a small handful, as part of a balanced diet. This amount can provide a useful source of nutrients while helping to keep calorie intake in check. Children, and anyone with a nut allergy, kidney stone history, or on a calorie-restricted diet, should check the appropriate amount with a doctor or dietitian.

The key points describe the potential side effects of consuming cashew nuts, ranging from weight gain to allergic reactions and other health concerns to consider when adding cashews to your diet.

1. Weight Gain

Cashew nuts are calorie-dense. They have about 553 kcal per 100 grams. They are rich in healthy fats and nutrients. However, excessive consumption can cause weight gain. This is especially true if you eat them in large amounts without cutting other calorie sources. For those managing their weight, it is vital to eat cashews in moderation as part of a balanced diet. It also ensures you get the nutrients without exceeding your calorie needs.

2. Allergic Reactions

Some individuals may be allergic to cashew nuts, triggering mild to severe allergic reactions. Symptoms may include skin rashes, itching, and swelling. They can also cause anaphylaxis, a life-threatening reaction. People with nut allergies are often advised to avoid cashews. They have compounds that can trigger allergies. If you're unsure about a cashew allergy, consult a healthcare provider before consuming them. Reactions can vary in severity.

3. Kidney Stones

Cashew nuts are high in oxalates. They can raise the risk of kidney stones in some people. For those prone to kidney stones, eating a lot of high-oxalate foods, like cashews, may cause stones. Oxalates bind with calcium in the body and form crystals that can accumulate in the kidneys. People with kidney issues should reduce risk by limiting cashew nuts and other oxalate-rich foods.

4. High Sodium in Processed Cashews

 Salted or roasted cashew nuts can raise your sodium intake. This may harm heart health by raising blood pressure. High sodium levels are linked to an increased risk of hypertension, heart disease, and stroke. For those worried about sodium, eating raw or unsalted cashews is best. This avoids excess salt while still allowing you to enjoy cashew nuts.

5. Potential Toxins

Raw cashew nuts contain urushiol, a toxic substance found similarly in poison ivy. It can cause skin irritation or allergic reactions if not processed correctly. However, it is usually steamed or roasted to remove urushiol. This makes them safe to eat. Despite this, raw cashew shells can be risky. So, cashews must be processed before eating.

Store cashew nuts in an airtight container in a cool, dry place, away from direct sunlight. For longer-term storage, they can be refrigerated or frozen to help maintain freshness and reduce the risk of the natural oils becoming rancid.

• Cashew nuts are a nutrient-dense food, rich in healthy fats, protein and minerals such as magnesium and zinc.
• They may support heart health and a healthy cholesterol balance as part of a balanced diet, though this is not a substitute for medical treatment of diagnosed heart conditions.
• Their low glycemic index may make them a reasonable snack choice for people managing blood sugar, but they are not a treatment for diabetes and dietary changes should be discussed with a doctor.
• They are calorie-dense, so moderation matters, and people with nut allergies should avoid them entirely.
• People prone to kidney stones should consider moderating their intake due to the oxalate content.
• Always eat properly processed (not unprocessed) cashews, and consult a healthcare professional before making significant dietary changes, particularly if you have a chronic health condition.