This Week: Cashews!

Cashews are native to South America, specifically Brazil. Colonists introduced them to Africa and India. They are a good source of nutrients such as copper, magnesium, and phosphorous and can make a healthy snack. Cashews are also part of many dairy alternatives, such as cashew milk, cashew-based cheeses, and cashew cream. Cashews contain substantial amounts of essential nutrients, particularly copper. They are also a source   of protein, magnesium, iron, and zinc.

A 2023 review of previous research states that there is a “substantial amount of evidence” that eating nuts can reduce the risk of cardiovascular disease (CVD). Studies have shown an association between higher nut intake and the following:

• 19% lower risk of CVD
• 24% lower risk of coronary heart disease (CAD)
• 15% lower risk of atrial fibrillation
• 19% lower risk of death overall
• 
  

However, it is important to note that this review received funding from many companies that sell nut products. Additionally, the research focuses on various types of nuts. The studies focusing only on cashews have had more mixed results.

Cashews may have benefits for the joints. A 2022 animal study of degenerative joint disease found that rats who received cashews daily had lower rates of inflammation and pain-like behaviour. The authors suggest this could be due to the antioxidants they contain. However, larger trials in humans are necessary to confirm whether cashews have this effect on people with joint conditions such as arthritis.
 
What makes cashews unique?

• Cashews contain the most iron and zinc of all tree nuts. A 30g serve has 1.5mg iron (around 19% of the RDI for women aged 51 years and older and men of all ages, and around 8% of the RDI for younger women) and 1.7mg zinc (around 12% of the RDI for men, and 21% for women). Iron is needed to transport oxygen throughout the body, and zinc plays an important role in wound healing and immunity. 

• Cashews provide 17g plant protein per 100g – or 5.1g in a 30g handful. This places them in the top three tree nuts for their protein content (behind almonds and pistachios).

• Around 62% of the fat in cashew nuts is monounsaturated fat, important for heart health.

• Among tree nuts, cashews are a top source of niacin, second only to almonds. Niacin (also known as vitamin B3) is needed to release energy from food. It also helps maintain skin health and supports the nervous and digestive systems.

• Cashews also contain copper and magnesium, which have many roles in the body – including for nerve function, bone growth and glucose metabolism. Magnesium also supports immune function.

• Cashews have a low glycaemic index (GI) of 25. A low GI dietary pattern can help to manage blood glucose and insulin levels, and may reduce the risk of type 2 diabetes and heart disease.

• Cashews are naturally low in sugar and sodium.

 
How to include cashews in the diet
People can eat roasted or unroasted cashews straight from the bag or container as a snack. They can also season them with:

• salt and pepper
• garlic or onion powder
• spices such as chili, turmeric, cinnamon, or cumin
• herbs such as dried chives, rosemary, or thyme

Alternatively, people can add cashews to other foods, such as:

• trail mix, along with other nuts and dried fruit
• stir-fries
• curries
• biryani
• salads
• meat dishes, such as cashew chicken or Sichuan pork
• 
  

Some use cashews to make their own nut butter or dairy product alternatives, such as milks or cheeses, too. When buying cashews, check the label for ingredients. Some options have high amounts of salt or fat as part of their coating or seasoning. Others may be sweetened with added sugars.
 
Detriments:
Cashews are generally a safe addition to most people’s diets. Keep in mind that roasted or salted cashews can contain high levels of added oils or salt. For this reason, it may be best to opt for unsalted dry roasted or “raw” (unroasted) varieties instead.

Cashews are classified as tree nuts. Therefore, people allergic to tree nuts, such as almonds, Brazil nuts, pecans, pistachios, walnuts, or hazelnuts, may have a higher risk of also being allergic to cashews. It is also possible to be allergic to one tree nut. This means that you may have a cashew nut allergy but you are not allergic to other nuts.
​
Seek immediate medical help if signs of an allergic reaction develop.