Cashewnut - A versatile health food

Cashewnuts pack proteins, fats and vitamins to a high degree. Proteins, the tissue builders in our system, steal a large dividend of cashew contents. Cashew kernels contain 21 % of vegetable proteins. Nutritionally they stand at par with milk, eggs and meat. It also contains a high concentration of much needed amino acids in right proportions which is very rare in nuts.

Indian cashews are natures  proven finest diet. Its an all time all place snack. It is a storehouse of nutrients. It contains protein 21%, fat 47%, moisture 5.9 %, carbohydrates 22%, phosphorus 0.45%, calcium 0.05%, iron 5% for every 100 gm and other mineral elements. Eating nuts can be very beneficial as long as they replace other foods and are not just added to the diet.

Cashewnut kernel contains 47% fat, but 82% of this fat is unsaturated fatty acids. This is important because no dietician will prescribe a saturated fat packet to any one due to its high cholesterol content. Unsaturated fat eliminates the possibility of, and actually lowers, the cholesterol level in blood.

The most prominent vitamins in cashew are Vitamin A, D and E. These vitamins help assimilate the fats and increase the immunity level.Cashew comprises a surprising spectrum of vitamins and Amino acids in the right proportions. The percentage of Arginine is 10.3, Histidine 1.8, Lysine 3.3, Tyrosine 3.2, Phenylalamine 4.4, Cyctine 1.0, Methinonine 1.3, Valine 4.5. Many people mistakenly believe that cashew contain cholesterol. The fact is that there is no cholesterol in nuts since it is a plant product.

Cashew kernel is a rich source of minerals like calcium, phosphorus and iron. They protect the human nervous system.

Cashew kernel has a very low content of carbohydrates, almost as low as 1% of soluble sugar which means that you are privileged to a sweet taste without worrying about excess calories. Cashew keeps your waist trim and mouth busy. Cashewnuts do not add to obesity and help control diabetes. It is a good appetizer, an excellent nerve tonic, a steady stimulant and a body builder. All this in addition to an exotic taste.

Cashewnuts, along with other tree nuts, have been a vital source of nutrients for centuries.  Nuts, like grains and legumes, are seeds filled with nutrients that are designed by nature to direct and enhance the development of life.
Nutrients in 100g of Cashewnuts
Nutrient Units Value
Calories Kcal 570
Protein g 15
Total Fat g 46
Saturated Fat g 9
Monounsaturated Fat g 27
Polyunsaturated Fat g 8
Linoleic acid (18.2) g 7.66
Linolenic acid (18.3) g 0.16
Cholesterol mg 0
Carbohydrate g 33
Fiber g 3
Calcium mg 45
Iron mg 6.00
Magnesium mg 260
Phosphorus mg 490
Pottasium mg 565
Sodium mg 16
Zinc mg 5.60
Copper mg 2.22
Manganese mg 0.83
Selenium mcg 11.70
Thiamin mg 0.20
Riboflavin mg 0.20
Niacin mg 1.40
Pantothenic acid mg 1.22
Vitamin B6 mg 0.26
Folate mg 69
Vitamin K mcg 34.70
Tocopherol, alpha mg 0.92
Tocopherol, beta mg n/a
Tocopherol, gamma mg n/a
Tocopherol, delta mg n/a
Total Phytosterols mg 158
Stigmasterol mg n/a
Campesterol mg n/a
beta-stiosterol mg n/a
Lutein + Zeaxanthin mcg 23
Source: USDA National Nutrient Datebase for Standard Reference, Release 17, 2004
g = gram , mg = milligram; mcg - microgram

Dietary changes throughout the 20th century have led to a gradual replacement of many excellent plant-based foods - like nuts - with animal based foods.  Fortunately, today we have begun to discover the health - promoting properties of plant foods like nuts and fruits and the nutritional value of monounsaturated fats in the diet.

Diets high in monounsaturated fats - the predominant fatty acid in cashew - have been linked with lowering LDL cholesterol, the 'bad' cholesterol associated with atherosclerosis, and retain the 'good' or HDL cholesterol.

In certain regions of the world, such as the Mediterranean basin - where the traditional diet is high in monounsaturated fats - the inhabitants have a lower level of cholesterol as well as a smaller incidence of coronary ailments. The Mediterranean's may be considered role models for good health and longevity!

The World Health Organisation, FAO Collaborating Center at Harvard School of Public Health and Oldways Preservation & Exchange Trust have recently co-developed a Mediterranean Diet Pyramid, in a major departure from the traditional American perception of healthy eating.

The Mediterranean Diet Pyramid graphically presents the kind of foods that consumers can choose on a daily, weekly and monthly basis.  It groups nuts with fruits, vegetables and legumes as part of a healthy daily diet.  This placement better reflects the potential contribution of nuts to good health.

With its unique combinations of fats, carbohydrates and proteins, and a broad assortment of minerals and vitamins, cashew fits beautifully into the Mediterranean diet. Just a handful provides a high energy food for people on the fast track of life.  They provide a natural, beneficial supply of nutrients when there's no time for a meal  or act as a nutritious supplement to other foods.

As a traditional element of the pantry, cashewnuts add taste and nutrition to an astonishing variety of foods.  They improve the texture, flavour, palatability and nutritive value of your daily diet.

Food trends everywhere are evolving with a nutritional orientation.  And with it, Indian cashew is fast emerging as an essential part of Asian, European and American cuisine.