Cashew or Cashew: the healthy nut

The cashew , (Anacardium occidentale) , also known as cashews , cashew , cashew nut , cashew , caguil . A delicious fruit with different nutritional benefits for our health.

What is cashew?

The cashews , (Cashew) , also known as cashews, cashew nut, cashew nut, cashew, caguil is a tripical fruit. The most used part of this fruit is its seed, which is known as cashew.

Nuts are foods with high nutritional value and beneficial for our health. In this case, the cashew is one of them. For this reason, the cashew is directly related to weight loss, beneficial for the circulatory system or to promote blood sugar control.

Origin of the cashew

It is a tree native to the south of Venezuela and the northeast of Brazil , its original name in Brazilian Portuguese is caju . Although it is more common in some Central American countries where its name is usually pepa or merey . Its consumption is common in countries such as Cuba or Colombia.

It is also known by the name of ” the fruit of memory “, because among all its benefits is helping brain functions.

The Portuguese colonizers brought the seeds to India and Mozambique in 1568 and from there it was introduced into Southwest Asia, reaching Africa in the second half of the 16th century. The United States made the first seed imports from India in 1905.

Main cashew producers

Currently, the main global cashew producers along with peanuts , walnuts, pistachios and hazelnuts are Vietnam, India, Nigeria, Ivory Coast, Brazil and Indonesia.

On the other hand, if we only count the cashew, the largest world producer has been Brazil , its place of origin, although at present India seems to have surpassed it in terms of the volume of exports. Although this fruit is produced in Cuba or Colombia, it is also imported from other producing countries.

At the beginning of the nineties, there began to be an increase in cashew exports, becoming today one of the nuts with the highest demand in the world .

Cashew parts

The fruit in question has two parts: the pseudo fruit and the nut . The first is fleshy with a somewhat acidic flavor, the second is a grayish-colored dry seed that is the most widely consumed and known.

We can certainly verify that it is kidney-shaped, is known by the name of cashew and is one of the most widely consumed nuts today.

How do you eat the cashew?

Due to its properties, all parts of this semi-acidic fruit are used in different areas, from the preparation of sweets and cosmetics to the creation of medicines to treat different diseases.

Cashew is widely used in confectionery. In addition, it has many healthy food properties and it is highly recommended to be able to add this fruit to our diet.

What’s more, the pseudo fruit part is used to make jams, sweet preserves, sweet preserves, dried merey, dried merey, jellies, jellies, wine, vinegar, juices and is consumed as fresh fruit.

This fruit is used to make different sweets. It is also used for the production of cosmetics as well as for the pharmaceutical industry.

The best known and most consumed part in Europe, which are the seeds, it should be noted that they contain large amounts of vitamin C. In countries such as Cuba or Colombia its consumption is also widespread thanks to its well-known medicinal benefits of this fruit.

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How do you eat the cashew?

Cashew is the name by which we commonly know the cashew seed and which we classify as a dried fruit.

For decades there has been a food industry that processes this food in large quantities, but before these industrial processes existed, in order to eat these fruits it was done in a very traditional way, separating the seed from the pseudo fruit.

First, once separated, it is moistened and heated to loosen the shell. Finally, they are beaten with a mortar to separate the seed from the shell.

Once dry, it can be used in different recipes. In fact, we can eat it as an ingredient in different sweets, atole, soda and nut butter. In addition, it is roasted and can be added salt to make it more tasty. Even so, always add salt in moderation.

Many of its components are used in the production of various products, such as sweets, cosmetics and medicines . In Cuba and Colombia there are a variety of recipes that incorporate this fruit.

Properties of cashew

Cashew ( Anacardium occidentale) has excellent medicinal and nutritional properties.

We can also find vitamins B1 and B2, vitamin E, calcium and magnesium. The cashew, which is consumed like many nuts, has many antioxidants, vitamins, magnesium, phosphorus, manganese, zinc, copper [1] and iron. Also, it has no cholesterol.

In relation to the cashew seed, as a category of nuts, in its 100 grams of product it contains only 5% water. In addition, it contains approximately 20% vegetable protein and around 50 grams of unsaturated oils.

Also, cashews are rich in unsaturated fats related to being favorable in heart disease.

Average nutritional value per 100 grams of cashew

Energy574 kcal
Total fat46,35 g
Carbohydrates32,7 g
Cholesterol0 mg
Sodium16 mg
Water1,70 mg
Protein15,31 g
Vitamina K34,7 mg
Vitamin B-31,4 mg
Vitamin B-51,21 mg
Vitamin B-969 mg
Football45 mg
Iron6,00 mg
Potassium565 mg
Match490 mg
Sodium16 mg
Zinc5,60 mg
Copper2,22 mg
Selenium11,7 µg


Benefits of cashew

The cashew is an ideal dried fruit to add to our diet. However, we have to bear in mind that consuming them in excess can have the opposite effect.

Normally, when we eat them they are high in oils and salt. Actually, we always recommend eating them roasted without salt or raw and in a responsible quantity.

Among its benefits, we can highlight the following:

1. Help with weight loss diets

The fiber in cashew seeds ( Anacardium occidentale ) provides us with satiety that helps us with weight loss diets and helps us maintain an ideal weight .

It also has fiber that provides us with energy and accelerates metabolism, improving the digestive process.

Nuts, such as macadamia nuts, have always been thought to be very caloric. However, according to recent research, they do not provide as many calories as has always been thought.

In addition, they also provide other nutrients such as proteins and fibers that are satiating and help us not to snack between meals.

It is recommended to eat it toasted, since in this way it is easier for the body to assimilate. Therefore it is more digestible.

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2. Antioxidant capacity

Its antioxidants help fight free radicals. They are favorable to delay aging . Its antioxidant capacity helps us reduce inflammation and is favorable to keeping the body free of diseases.

Like other nuts such as walnuts , it is recommended to promote the prevention of cardiovascular diseases. [2]

Likewise, the antioxidant capacity in the toasted fruit that is placed on top of the raw fruit itself stands out. [3]

For this reason, it is advisable to eat the roasted cashew.

3. Favorable for controlling hypertension

They are an excellent source of magnesium , which helps us control blood pressure and avoid muscle spasms, especially for those of us who regularly practice sports. In addition, magnesium helps us against fatigue and migraines .

4. Helps reduce bad cholesterol

The cashew seed ( Anacardium occidentale ) has monounsaturated fatty acids, more specifically oleic acid, which is responsible for controlling bad cholesterol levels.

On the other hand, diets rich in these types of foods have been shown to promote heart health. They also prevent clogging of the arteries and help reduce triglycerides and the risk of developing   type 2 diabetes .

5. May be beneficial for people with type 2 diabetes

Thanks to its nutritional properties, cashews can be beneficial for those who suffer from type 2 diabetes.

Although there are not too many studies on this, the consumption of cashews can favor blood sugar levels. It is due in part to the fact that this nut is rich in fiber that helps regulate blood sugar. [4]

Therefore, it is likely that adding cashews to our diet, helping to replace other foods rich in carbohydrates and sugar, is favorable for type 2 diabetes.

6. They favor memory

As we have already mentioned, this dried fruit is also known as memory fruit. Thanks to its nutritional composition, it is a favorable food to maintain a good memory. Therefore, cashews are highly recommended for students, people with stress, or when there is a high level of intellectual demand.

Phosphorus is found in this food in large quantities. In addition, with 100g of cashews we manage to cover almost 90% of the recommended daily amount of this mineral.

Similarly, cashews also provide a lot of tryptophan and magnesium. In synergy with phosphorus, this dried fruit helps with the proper functioning of the brain and all its connections, which helps improve attention and reaction capacity. Therefore, they are ideal to include in our diet to increase memory. [5]


Finally, we can say of the cashew that thanks to its beneficial properties. Likewise, including it in our diet along with other fruits and vegetables will always be a success. In addition, the cashew is ideal to eat between meals or as ingredients in different recipes.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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