Know Your Food Plate: Cashews (Kaju)

Introduction

Cashews, scientifically known as Anacardium occidentale, are kidney-shaped nuts that have gained widespread popularity not only for their unique shape but also for their delightful creamy texture and rich flavor. These nuts are a staple in various cuisines around the world, often used in both savory and sweet dishes. Beyond their culinary versatility, cashews are packed with a plethora of nutrients, making them an excellent addition to a balanced diet. They are particularly noted for their high content of healthy fats, vitamins, and minerals, which contribute to numerous health benefits.

Key Nutritional Components and Benefits

• Healthy fats –

  Cashews are rich in monounsaturated and polyunsaturated fatty acids, which are beneficial for heart health. These healthy fats can help lower bad cholesterol levels, thereby reducing the risk of heart disease. Incorporating cashews into your diet can support cardiovascular health and promote overall well-being.

  
  

• Copper –

  This essential trace mineral plays a crucial role in energy production and the formation of connective tissues. Copper is vital for the absorption of iron, which is necessary for the production of red blood cells. A sufficient intake of copper can enhance metabolic processes and improve overall energy levels in the body.

  
  

• Magnesium –

  Known for its numerous health benefits, magnesium is essential for maintaining bone density and supporting nerve function. It aids in muscle relaxation and helps regulate blood pressure. Additionally, magnesium is involved in over 300 biochemical reactions in the body, making it a critical mineral for overall health and wellness.

  
  

• Zinc –

  This mineral is crucial for maintaining a robust immune system. Zinc contributes to cellular metabolism and plays a significant role in the body’s ability to heal wounds. It also supports the function of various enzymes and is important for DNA synthesis, thus playing a vital role in growth and development.

  
  

Health Benefits

• Improves bone strength –

  The combination of magnesium, copper, and other nutrients in cashews contributes to the maintenance of healthy bones. Regular consumption can help prevent osteoporosis and enhance overall bone health, particularly in older adults.

  
  

• Enhances immune function –

  The zinc content in cashews is particularly beneficial for bolstering the immune system. A strong immune response is essential for fighting off infections and diseases, making cashews a valuable addition to a diet aimed at improving immunity.

  
  

• Supports eye health –

  Cashews contain antioxidants such as lutein and zeaxanthin, which are known to protect the eyes from oxidative stress and may reduce the risk of age-related macular degeneration. Including cashews in your diet can contribute to long-term eye health.

  
  

• Aids red blood cell formation –

  The presence of copper and iron in cashews is beneficial for the production of red blood cells. This is crucial for transporting oxygen throughout the body, which is essential for maintaining energy levels and overall vitality.

Easy Recipes with Cashew

Cashews are not only delicious but also versatile, making them a great addition to various dishes. Here are five simple recipes that incorporate cashews, perfect for quick meals or snacks:

• Cashew Cream Pasta:

  Blend soaked cashews with garlic, nutritional yeast, and lemon juice to create a creamy sauce for your favorite pasta.

  
  

• Cashew Chicken Stir-Fry:

  Stir-fry chicken with vegetables and toss in roasted cashews for added crunch and flavor.

  
  

• Spicy Cashew Nuts:

  Toss raw cashews with olive oil, salt, and your choice of spices, then roast them in the oven for a tasty snack.

  
  

• Cashew Curry:

  Cook vegetables in coconut milk and add ground cashews for a rich, creamy curry that pairs well with rice.

  
  

• Cashew Energy Balls:

  Mix ground cashews with dates, oats, and cocoa powder, then roll into balls for a healthy on-the-go snack.

  
  

References

Rao, M. (2021). Cashews in Daily Nutrition. South Asian Food Studies, 18(3), 98–104.