Vietnam is one of the largest cashew exporters in the world and also known for producing the highest quality cashews globally. It would be a pity if Vietnamese people were not aware of the health benefits of cashew nuts and how to incorporate them into daily life. In this article, Khô bò CALI will explore with you the benefits of cashews and how to use them in everyday living!
An Introduction to Cashew Nuts
The cashew tree (scientific name: Anacardium occidentale), also known in Vietnamese as “đào lộn hột,” originates from northeastern Brazil and is now widely cultivated in tropical climates around the world. In Vietnam, cashew trees are mainly grown in the Central Highlands and Southeastern regions. Vietnam is also one of the world’s largest exporters of cashew kernels.
Cashew is a perennial industrial crop with a lifespan of up to 50 years. The tree can grow as tall as 10 meters, with a wide, umbrella-shaped canopy. Its leaves are relatively large, up to 10 cm wide and 20 cm long. Cashew flowers grow in clusters and can be either unisexual or bisexual. Interestingly, what we commonly refer to as the cashew “fruit” is actually a false fruit – the swollen part is the fruit stalk, while the true fruit, which contains the seed (or nut), grows externally at the end of the false fruit. The false fruit accounts for about 90% of the total weight, while the true fruit makes up only about 10%.
Cashew nuts are large, kidney-shaped seeds encased in a hard outer shell. When fresh, the shell is greenish-gray, and it turns brown when dried. Each nut typically weighs between 3 to 5 grams. To obtain the edible kernel, the tough outer shell — sometimes as thick as 3 mm — must be carefully removed.
Cashew kernels have a rich, nutty, and buttery flavor. They are packed with a variety of beneficial nutrients and can be used to make plant-based milk, nutritious snacks, baked goods, or as ingredients in cooking.
Cashews are classified as nutrient-dense nuts due to their rich nutritional profile. They contain approximately 44.9% fat, 19.82% carbohydrates, 13.48% sugar, and 2.49% calcium. Additionally, cashews are a good source of essential vitamins and minerals such as vitamins B1, B2, E, D, PP, iron, phosphorus, and more.
What Are the Health Benefits of Cashew Nuts?
Thanks to their rich nutritional profile, cashew nuts offer a wide range of surprising health benefits, including:
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The high content of oleic acid in cashews helps prevent fat buildup in the blood, thereby reducing the risk of fatty liver.
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Magnesium found in cashew kernels is beneficial for people with high blood pressure as it helps regulate and stabilize blood pressure levels.
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Cashews promote better oxygen supply to the brain. Eating cashews properly can also enhance the function of the nervous system, improve brain performance, and support memory.
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Magnesium and copper in cashews help relax the nervous system and muscles, easing muscle tension and fatigue.
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Although cashews are rich in fat, they mainly contain unsaturated fats, which are good for human health. These fats do not raise bad cholesterol levels in the blood and can help reduce the risk of cardiovascular diseases. Scientific studies suggest that cashews may help prevent coronary artery disease and heart attacks.
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Cashews are high in dietary fiber, which promotes a feeling of fullness for longer periods, aiding in effective weight loss.
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The proanthocyanidins in cashews are known to help eliminate cancer cells.
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Antioxidants in cashews protect the body’s cells from damage caused by free radicals, which helps prevent chronic diseases such as cancer, diabetes, and heart disease.
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Zeaxanthin and lutein found in cashews act as antioxidants that protect the eyes from minor damage and reduce the risk of cataracts.
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Cashews are also a source of zinc, which helps fight infections, speeds up wound healing, and boosts the immune system.
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Regular consumption of cashews can reduce cholesterol accumulation in the gallbladder, lowering the risk of gallstone formation.
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Phosphorus, calcium, magnesium, and vitamin K in cashews are essential for healthy bones and teeth. Eating cashews regularly may help reduce the risk of osteoporosis.
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With high fiber content and no harmful cholesterol, cashews are safe for people with diabetes. When consumed properly, they help stabilize blood sugar levels and reduce the risk of type 2 diabetes.
How to Eat Cashew Nuts to Maximize Their Benefits
By now, you already know the answer to “What are the health benefits of cashews?” So how should cashews be consumed to fully unlock their nutritional potential? To get the most out of cashews, keep the following tips in mind:
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Avoid eating raw, unprocessed cashew nuts, as they may contain urushiol, a substance that can cause skin allergies and irritation.
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Do not eat old or moldy cashews. Mold can alter the nutritional composition of cashews and increase the risk of food poisoning.
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Avoid eating cashews right before bedtime. Their high fat and calorie content may contribute to weight gain. Whether or not cashews make you gain weight largely depends on how you consume them.
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People experiencing hoarseness or temporary voice loss should refrain from eating cashews. The fat content may irritate the throat lining and worsen symptoms. Those with a sore throat or cough should also avoid cashews until fully recovered.
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Some individuals may be allergic to cashews. Severe allergic reactions could lead to anaphylactic shock. If you’re unsure whether you’re allergic, start with a very small amount.
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Cashews are rich in potassium, so people with kidney stones, kidney failure, or weakened kidney function should avoid them to prevent additional stress on the kidneys.
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It’s recommended to eat no more than 100g of cashews per day, and only 3–4 times per week. Overeating cashews may cause indigestion and bloating.
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Many people enjoy flavored cashew varieties like salted cashews or chili-garlic roasted cashews for their bold taste. However, salted cashews can strain the kidneys if eaten excessively, and spicy versions may irritate the stomach. These should be consumed in moderation compared to plain cashews.
Once you understand the health benefits of cashews, it’s hard to ignore this nutritious superfood. Cashew nuts can be used to make plant-based milk, baked goods, snacks, salads, stir-fried dishes, and stews. Eat cashews the right way and in the right amount to get the maximum health benefits!
