Cashew Nuts Are Nutritious Exotics

Cashew nuts are extremely rich in vital substances and tasty. With almost 20 percent protein, they are also a very high-quality vegetable protein source.

The healing powers of the cashew tree

Like the mango and pistachio, the cashew tree (Anacardium occidentale) belongs to the sumac family. It is a deciduous tree originally from Brazil and brought to Africa and India by the Portuguese conquerors during the 16th century.

The cashew tree got its peculiar name from the Tupi Indians. They called it “Acaju”, which means something like a kidney tree and refers to the shape of its seeds. The Portuguese made “caju” out of it, from which the term cashew was derived.

The indigenous population of Brazil recognized early on that healing powers lie dormant in the cashew tree. The bark was used for gingivitis and skin rashes. The fresh leaves were used for diarrhea and hemorrhoids. Wherever the cashew tree thrives, its components are still used today as a remedy.

However, the main interest is in cashew nuts, which are known worldwide as a delicious snack, e.g. B. as an ingredient in trail mix. They are the reason why the cashew tree is now cultivated in numerous tropical countries – mainly in India, Nigeria, Tanzania, Brazil, Indonesia, and Vietnam. Cashew nuts are now among the most sought-after, but unfortunately also among the most expensive nuts.

Cashew apples, cashew fruits, and cashew nuts

The cashew nut is not – as is usually the case with seeds – in the middle of the fruit of the tree. Instead, the core grows outside, directly under the fruit. A legend from Thailand also provides the explanation for this: A wandering monk accidentally stepped on a cashew fruit and the seed was squeezed out of the fruit. From that day on, all cashew nuts grew outside of the fruit, which, by the way, is called a cashew apple.

The cashew apple

The cashew apple is a yellow or red mock fruit in the shape of bell pepper. It spoils quickly and therefore cannot be packaged and transported over long distances. Therefore it is not exported to other countries and is as good as unknown here.

Instead, cashew apples are processed within 3 hours of being harvested into jams, chutneys, alcoholic beverages (e.g. “Cashew feni” in India), or juices, which are sold in every supermarket in Brazil. Especially the drink “Cajuína” is very popular there, it is used for medicinal and ritual purposes.

Cashew apples are rich in vitamin C, beta-carotene (orange variety), and anthocyanin (red variety). They strengthen the immune system, have an antioxidant and diuretic effect, and are used as a natural laxative. In the meantime, the strange apples are increasingly being offered in dried form, as juice, puree, or jam in Europe – mostly via the Internet.

The cashew fruit

Funnily enough, the actual fruit of the cashew tree dangles from a stem on the cashew apple. It is greenish to brownish in color, looks like a tiny boxer’s glove, and is also called the elephant louse.

In each cashew fruit, there is usually a single seed, which is referred to as a cashew kernel or cashew nut. The reason why the kernels were not touched for a long time can be found in the cashew fruit. The honeycomb structure of the double-walled fruit shell contains the toxic cashew shell oil – CNSL for short (cashew nut shell liquid).

Cashew Shell Oil

CNSL is a natural resin containing approximately 70 percent anacardic acid, 18 percent cardol, and 5 percent cardanol. When it comes into contact with the skin, it causes redness, swelling, itching, a rash with fever, and pain. If CNSL comes into contact with the mucous membranes, severe chemical burns are the result.

Nonetheless, CNSL has numerous positive attributes. It is used both industrially (e.g. paint industry) and medically. In traditional folk medicine, CNSL is applied externally, e.g. B. is used for warts and corns, psoriasis, and ringworm. Studies have shown that anacardic acid acts against bacteria and tumor cells and inhibits the multiplication of hepatitis C viruses. However, the real task of CNSL is to protect the cashew nuts from predators.

The cashew nuts

Although cashew nuts are counted among the nuts, in the botanical sense, like pistachios and almonds, they are stone fruits. Inside the fruit, the seeds are surrounded and protected by wafer-thin skin, a very hard shell, and soft flesh. You can find out more about the complex processing of cashew nuts in the course of the text under “Buying cashew nuts – quality criteria”.

Cashew Nuts – The Nutrients

Like all kernels and nuts, cashew nuts are very rich in nutrients. The water content is correspondingly low. It depends on the drying and processing method and is only 4 grams per 100 grams of cashew nuts. The nutrient profile is as follows:

• 42 grams of fat
• 30 grams of carbohydrates
• 3 grams of dietary fiber
• 18 grams of protein

Cashew Nuts – The Calories

With 550 kcal per 100 g, the calorie content of cashew nuts is lower than that of other nuts. For example Hazelnuts and walnuts, for example, contain around 650 kcal. Cashew nuts are therefore very good suppliers of energy, are filling, and are an ideal snack that quickly makes you fit and productive again in a healthy way. So don’t let the calories unsettle you and always reach for nuts, kernels, and seeds. In terms of protein content, e.g. B. Peanuts and almonds have a little more to offer, but cashew nuts are also a wonderful source of protein.

Cashew nuts are a very good source of protein

Did you know that nuts are second only to legumes as a source of plant-based protein? For this reason, cashew nuts are an important addition to the diet of athletes and people who do not want to eat animal products for health and/or ethical reasons. You can find out how harmful animal protein can be here: Animal protein: is as harmful as smoking.

The vegetable protein of the cashew nuts is also a very high-quality protein. For example, it contains a particularly large amount of the valuable amino acid L-tryptophan, from which the body can produce the happiness hormone serotonin.

Cashew nuts – the feel-good nuts

With almost 290 mg of L-tryptophan per 100 g, cashew nuts are among the best L-tryptophan suppliers of all. L-tryptophan lifts the mood and has a calming and weight-reducing effect.

A reduced L-tryptophan level and, as a result, an increased tendency to depression and a shorter survival time was found in people with tumor and viral diseases. There are already tryptophan-containing drugs prescribed to treat depression and as a mild sleep aid.

Of course, a depressive illness cannot be treated with cashew nuts, but these are rightly considered feel-good nuts. Because it is a fact that the L-tryptophan level can be raised simply by eating. It is important that the meal combines protein and carbohydrates – and it is precisely this combination that is found in the cashew nut.

Since cashew nuts also contain interesting amounts of B vitamins, which are considered nerve-strengthening and – in the case of vitamin B6 – can even reduce the symptoms of depression, the small nuts can be described as an ideal food for the nerves.

Cashew Nuts – The Vitamins

Cashew nuts are also so healthy because they are rich in vitamins, which also do great things in terms of meeting the recommended daily allowance (RDA). Put in 100 g cashew nuts:

• 630 µg vitamin B1 (45 percent of the RDA): This is important for the regeneration of the nervous system after illness or trauma.
• 260 mcg Vitamin B2 (16 percent of the RDA): Helps convert food into energy.
• 1200 µg vitamin B5 (20 percent of the RDA): This is important for the development of the mucous membranes, connective tissue, hair, and nails.
• 420 µg Vitamin B6 (21 percent of the RDA): Strengthens the nervous and immune systems.
• 782 µg vitamin E (6.5 percent of the RDA): The antioxidant has a preventive effect in terms of arteriosclerosis.
• 26 mcg Vitamin K (37 percent of the RDA): Essential for blood clotting and bones.

Cashew nuts – The minerals

In terms of mineral content, cashew nuts are also absolutely convincing. The following amounts of minerals can be found per 100 g of cashew nuts:

• 270 mg magnesium (nearly 100 percent of the RDA): Supports muscles, nerves, and the heart.
• 375 mg of phosphorus (48 percent of the RDA): Along with calcium, helps strengthen teeth and bones.
• 552 mg of potassium (25 percent of the RDA): Regulates water balance and blood pressure.
• 3.7 mg copper (246 percent of the RDA): This is an important component of numerous enzymes.
• 3 mg iron (21.4 percent of the RDA): Needed for energy production in the body cells and cellular respiration.
• 2.2 mg zinc (13.5 percent of the RDA): This is important for the immune system, growth, skin, and insulin storage.

Cashew nuts don’t make you fat

Although cashew nuts are rich in fats and carbohydrates, even the overweight don’t have to go without them. A study at the Harvard School of Public Health in Boston has shown that the regular consumption of nuts – about a handful a day – can even help to prevent obesity and type 2 diabetes.

This is sometimes attributed to the fact that cashew nuts contain fiber that reduces the feeling of hunger. The feeling of satiety is also increased since eating requires thorough chewing. In addition, cashew nuts do not lead to a sharp increase in blood sugar, and therefore do not lead to an excessive release of insulin. Both would promote weight gain.

Spanish researchers from the University of Navarra came to the same conclusion in the so-called Sun Study. The eating habits and the associated weight gain of almost 9,000 participants were scrutinized. After 28 months, over 900 subjects had gained 5 kg or more in weight.

The study found that those who ate nuts twice or more per week had a significantly lower risk of gaining weight than those who never or rarely ate nuts. The scientists came to the conclusion that nuts can even help with weight loss and are an extremely important component of a heart-protective diet.

Cashew nuts lower cholesterol and protect the heart

Cashew nuts are a wonderful example that fat is not just fat. There are round cashew nuts in 100 g

• 27.5 g monounsaturated fatty acids
• 3.3 g of polyunsaturated fatty acids
• 9.3 g saturated fat

Many studies have already shown that eating cashew nuts has a positive effect on cholesterol levels and the heart. This is attributed to the fact that cashew nuts are particularly rich in unsaturated fatty acids. But the saturated fatty acids it contains can also have a positive effect on your health, as you can find out under the following link: Saturated fatty acids are healthy!

Scientists from Loma Linda University in California reported that people who eat nuts more than four times a week have a 37 percent lower risk of heart disease than people who rarely or never eat nuts.

Another study from the USA examined the cholesterol levels of 600 subjects. They ate an average of 67g of nuts per day for eight weeks. This reduced cholesterol levels by 7 percent.

A 2013 meta-analysis of various controlled clinical trials also showed that cashews and nuts in general lower systolic blood pressure, while pistachios also lower diastolic blood pressure. In principle, it can therefore make sense to combine cashew nuts with other nuts. Because each type of nut is unique and is characterized by an individual composition of fatty acids and nutrients.

Cashew nuts – allergies are rare but severe

Although cashew nuts are associated with numerous health benefits, it should of course not be concealed that there are also people who unfortunately have to refrain from it. Although allergies to cashew nuts are rare, they can lead to severe symptoms.

British researchers from Cambridge University conducted a study involving 141 children. They were able to show for the first time that a cashew nut allergy can be associated with more severe symptoms than a peanut allergy. In comparison, the small subjects with cashew nut allergies suffered from shortness of breath eight times more often than those with a peanut allergy. They were also 14 times more likely to develop heart and circulatory problems such as B. cardiac arrhythmia and drop in blood pressure.

Experts advise all people to be cautious, e.g. B. allergic to peanuts or hazelnuts since in this case the risk is significantly increased and cashew nuts are not tolerated either. It should be borne in mind that cashew nuts can be found in processed foods such as desserts, Asian dishes, or granola bars and also in hair and body care products.

All those who do not have a cashew nut allergy should also not buy the first pack that comes along, but make sure that it is of good quality. Only then can you fully benefit from the described health effects?

Buy cashew nuts – quality criteria

Cashew nuts can already be bought in every supermarket these days. They cost more than many other types of nuts due to the labor involved in harvesting and processing. The quality depends on various factors:

Harvesting the cashew nuts

When the cashew apples are fully ripe, they fall off the tree on their own and can then be collected. The cashew fruits are then separated and cleaned. Unfortunately, the time of harvest is usually advanced, for example by shaking the branches or knocking down the cashew fruits with a stick. As a result, many unripe cashew nuts come onto the market which leaves a lot to be desired in terms of quality. Only about 15 percent of the mostly very poor farmers can wait for the ideal harvest time since the yield also depends on the speed with which the cashew nuts are collected.

Drying the cashew nuts

After the cashew fruits have been harvested, they must first be dried. This is necessary in order to make the kernels storable and to protect them from mold growth. Traditionally, the fruits are simply placed in the sun for 2 to 3 days. In India, however, only 5 percent of cashew nuts are dried in this way. Rather, it is already the norm today that drying devices are used in which temperatures of up to 90 degrees Celsius prevail. This accelerates the process, but the quality suffers due to the high temperature.

The roasting of the cashew nuts

Unlike other nuts, cashews cannot simply be sold in the shell as they contain the toxic CNSL mentioned above. In addition, the cashew shell is extremely hard and can only be cracked with special tools. Various methods are used to ensure that the caustic substances evaporate and the shell becomes brittle. Traditionally, the cashew fruits are roasted in the fire, in factories they are e.g. B. treated with steam, boiled directly in the exiting CNSL, or roasted in large roasting drums. The cashew nuts are exposed to high temperatures of up to over 200 degrees Celsius, which of course drastically reduces their quality.

Raw cashew nuts pose a particular challenge in terms of processing and are therefore only rarely offered.

Are there raw cashew nuts?

Raw food quality is generally understood to mean foods that have not been heated above the so-called fever limit of 42 to 45 degrees. In this sense, cashew nuts naturally no longer pass as raw food. Nevertheless, you can always find cashew nuts in raw food quality on offer from special suppliers.

Here the cashew nuts were dried at low temperatures and then cracked cold with special nutcrackers. One of the suppliers of high-quality cashew nuts in raw material quality is the Keimling company, which, according to its own statements, also pays attention to good working conditions in the processing companies, which is not a matter of course:

Cashew Nuts – Accompanied by child labor

The cultivation and processing of cashew nuts take place exclusively in poor countries and are often associated with inhumane working conditions. Harvest workers in Africa earn about 25 cents an hour, and in India and Pakistan as little as 10 cents. In addition, child labor is not uncommon. According to the International Labor Organization, the small workers are often kept like slaves and work 14 hours a day, for which they are paid a maximum of 50 cents.

Those people who are involved in processing usually do not earn more but are also exposed to toxic CNSL. If the cashew fruits are roasted, black smoke is produced, which leads to severe irritation and mucous membrane burns when inhaled. This can lead to conjunctivitis and corneal inflammation in the eye as well as gastrointestinal and kidney inflammation.

When cold cracking the cashew nuts, the CNSL is not rendered harmless beforehand, so it can injure and permanently damage the skin on the hands. This has gone so far that many workers no longer have a fingerprint at all. Especially in countries where there are many illiterates, this loss automatically leads to incapacity.

Rubber gloves could help protect workers, but in many factories workers have to bear the cost themselves, which they cannot afford financially. The protective gloves decompose after a short time under the influence of the CNSL and must therefore be replaced again and again.

Buy cashew nuts wisely and set an example!

If you now think that it would probably be better to do without cashew nuts altogether, then you are wrong. Many families who live below the subsistence level are urgently dependent on this income, the decrease or loss of which – e.g. B. in the African state of Guinea-Bissau – has already led to hunger crises.

Set an example by emphasizing the highest quality AND using fair-trade organic cashew nuts. Be “annoying” and ask the suppliers directly about the working conditions in the processing companies. There are many wonderful examples that show that the delicious nuts do not necessarily have to be so-called “blood cashews”!

These include u. the cooperatives Zoutou de Kourinion and Wouol in Burkina Faso and Phuoc Hung in Vietnam or the women’s cooperative La Sureñita in Honduras, which even organizes the processing, packaging, and export of the cashew nuts itself.

Now that you know how difficult it is to harvest and process cashew nuts and how little the farmers and workers earn, you will no longer be angry about the high prices, but will be happy to pay more for fairly produced and traded cashew nuts – and everyone appreciate single nut.

How are cashews stored correctly?

Since cashews, like any other nut, can go rancid, it is very important that they are stored properly. Cashews that are still wrapped can be kept for a long time if stored in a cool and dry place – temperatures between 10 and 18 degrees Celsius are ideal. Pay attention to the expiry date.

If you have already opened the pack, you should reseal it as airtight as possible and use it up quickly. However, you can also store cashews in the refrigerator, which will keep them for up to four weeks. It is best to put them in airtight glass jars, as they quickly absorb the aroma of other foods. You can also freeze cashews very well, they can be stored in the freezer for up to 12 months.

The correct storage of nuts is also so important because certain molds can form toxins – the so-called aflatoxins. These have a carcinogenic effect, can lead to liver and kidney damage, and even change the genetic makeup.

Therefore, under no circumstances should you eat cashews that are too old, smell musty, discolored, or even visibly moldy. If you’ve already put the nuts in your mouth and notice that they taste strange or spoiled, spit them out immediately. When buying, remember that whole cashew are less susceptible than ground ones.

Cashew nuts in the kitchen

In Europe, roasted and salted cashew nuts are the most popular snack in front of the TV or at parties as an appetizer. But thanks to their mild taste, cashews actually go well with any dish: in salads, risottos, pasta sauces, and vegetable stews, as well as in cakes or ice cream.

In Indian cuisine, cashew nuts are often used in curries. In the Philippines, there is a popular dessert called “turrones de casuy”, a type of marzipan made from cashew nuts. In Mozambique and South Africa, the “bolo polana” cake, which contains cashew nuts and mashed potatoes, is one of the great culinary highlights.

The nuts can also be integrated into European dishes, whole or chopped. How about a delicious pesto, for example, using cashew nuts and basil instead of pine nuts?

In raw food cuisine, cashew nuts are used as a basis for vegan cream cakes, vegan tiramisu, vegan cream, marzipan, and much more. Hearty raw food dishes can also be made from cashew nuts, e.g. E.g. cream cheese.

Cashew butter, which is now commercially available everywhere, can also be used for many occasions, e.g. B. as a tasty topping for crackers, as a dip for vegetables, to refine sauces, or to make shakes. In addition, purely plant-based cashew milk is becoming more and more popular.

The recipe – cashew milk

Cashew milk is extremely nutritious, tastes delicious, and is also prepared in 5 minutes:

Ingredients:

• 200 g cashew nuts (preferably raw quality)
• 600 grams of water

Preparation:

• Soak the cashew nuts in a glass bowl of water overnight.
• Put the cashew nuts in a blender without the soaking water, add 600 g of fresh water and blend for about 2 minutes. You can vary the amount of water as needed, depending on the consistency you want.
• If you want to increase the sweetening power, you can e.g. B. Mix in pitted dates.
• Allow the cashew milk to stand for a few minutes to allow the residue from the cashew nuts to settle, or simply filter through a clean cloth.
• You can enjoy the plant-based milk chilled, perhaps with a pinch of cinnamon, and use it in countless recipes that call for cow’s milk.