Cashews contain all sorts of vital nutrients. They are high in monounsaturated fat, which may help to decrease bad cholesterol.[1] They are high in iron,[2] which contributes to the normal functioning of the immune system.[3] They are also high in vitamin K,[4] which may contribute to normal blood clotting and healthy bones.[5] Cashews are also high in minerals like magnesium, phosphorus, zinc, manganese, and copper, as well as a source of fiber, vitamin B1, vitamin B5, potassium and selenium.
Within the robust body of evidence demonstrating the health benefits of tree nuts, cashews are among the lesser-studied nuts. Fortunately, more and more researchers are recognizing this opportunity and the scientific literature supporting the health benefits of cashews is growing. Consumers, likewise, have more reasons than ever to incorporate this scrumptious nut into their diet!
Cardiovascular Disease and Diabetes
A 2018 study[6] in a group of 300 Asian Indians with type 2 diabetes found that, after a 12-week intervention, consumption of a handful of cashews each day was associated with higher levels of high-density lipoprotein cholesterol —also known as “good” cholesterol, because it is associated with lower risk of heart disease.[7] Study participants who ate cashews also saw a decrease in systolic blood pressure from baseline, and no deleterious effects on body weight, blood sugar or other lipid variables were observed. With a low glycemic index, cashews can be included in a low-GI diet, which may help to manage blood glucose and insulin levels and therefore may help to reduce risk of type 2 diabetes.
Weight Management
A randomized controlled trial[8] from 2022 shed light on the potential effects of cashew consumption on body weight, body composition, cardiometabolic markers and endothelial function. In this energy-restricted dietary intervention study, 40 women at cardiometabolic risk were divided into two different groups: 1) a control group that consumed no nuts, and 2) a group instructed to include 30 g of cashews and 15 g of Brazil nuts daily in their diet. At the end of the eight-week study, the nut group had higher plasma selenium concentration, lower total body fat and improved lean mass percentage compared to the control group. These findings suggest that adding cashews and Brazil nuts to an energy-restricted diet can be a healthy strategy for weight management.
Beyond the Kernel
Anacardium occidentale may be able to improve human health in ways that go beyond the cashew kernel itself. Researchers are working to unlock the potential of cashew nut shell liquid (CNSL), a versatile by-product of the cashew industry. For example, scientists found that novel compounds derived from anacardic acid and cardanol —phenolic lipids that are abundant in CNSL—could represent a sustainable resource from which to generate affordable drugs to treat dyslipidemia and type 2 diabetes.[9] In another study, CNSL showed effective antibacterial and antibiofilm activity against streptococci and enterococci, which are related to dental caries and chronic apical periodontitis, respectively.[10] Finally, the development of new molecules derived from CNSL has emerged as a successful approach to the development of novel drug candidates against Alzheimer’s disease.[11]
The cashew apple, too, holds untapped promise. Despite accounting for 90% of the total weight of the fruit, the hypocarp —or swollen stem— of the cashew flower has traditionally received much less attention from health researchers. Fortunately, this is starting to change. Cashew apples contain vitamin C, fiber, flavonoids, carotenoids, total polyphenols, flavanols and amino acids, as well as minerals such as potassium, magnesium, sodium and iron. A recent literature review suggested that cashew apples may offer therapeutic effects in the management of diabetes and cardiovascular diseases and may also potentially be beneficial for weight management, although further research is needed.[12]
| KEY FACTS |
| IMMUNE SYSTEM SUPPORT
Cashews are high in iron, which contributes to the normal functioning of the immune system. |
| BLOOD CLOTTING AND BONE HEALTH
This tasty nut is also high in vitamin K, which may contribute to normal blood clotting and healthy bones. |
| HIGH IN:
Monounsaturated fat, iron, vitamin K, magnesium, phosphorus, zinc, manganese and copper. |
| SOURCE OF:
Fiber, vitamin B1, vitamin B5, potassium and selenium. |
Cashew and Dried Apricot Curry
Ingredients (six servings):
- 70 g whole cashews
- 26 g coconut oil
- 38 g dried apricots
- 32 g red curry paste
- 1 medium butternut squash, cubed (490 g)
- 225 g canned chopped tomatoes
- 400 ml full fat coconut milk
- 29 ml lime juice
- 15 ml tamari
- 250 ml vegetable stock
- 1 medium onion, diced (160 g)
- 15 g dried chili flakes
- 2 cloves of garlic, sliced (10 g)
- 5 g fresh root ginger
Toppings:
- 8 g fresh cilantro
- 6 g shredded coconut
Method:
- In a large saucepan, add the oil and onion. Cook on medium heat until soft and starting to turn golden.
- Add the garlic and ginger and fry for 2 minutes.
- Add the red curry paste and fry for another 2 minutes.
- Add the apricots and chili flakes and stir.
- Add the butternut squash and stir to coat.
- Add the canned tomatoes, coconut milk, cashews and vegetable stock. Turn the heat up and bring to a boil.
- Reduce the heat to a simmer and cook for 20-25 minutes until the butternut squash is soft.
- Finally, add the tamari and lime, then remove from the heat. Garnish with chopped fresh cilantro and shredded coconut.
- Serve with rice or your favorite grain.
[1] Mah, E., et al. (2017). Cashew consumption reduces total and LDL cholesterol: a randomized, crossover, controlled-feeding trial. Am J Clin Nutr, 105(5), 1070–1078.
[2] Regulation (EC) No. 1924/2006 of the European Parliament and of the Council of 20 December 2006.
[3] Commission Regulation (EU) No. 432/2012 of 16 May 2012.
[4] Regulation (EC) No. 1924/2006 of the European Parliament and of the Council of 20 December 2006.
[5] Commission Regulation (EU) No. 432/2012 of 16 May 2012.
[6] Mohan, V., et al. (2018). Cashew Nut Consumption Increases HDL Cholesterol and Reduces Systolic Blood Pressure in Asian Indians with Type 2 Diabetes: A 12-Week Randomized Controlled Trial. J Nutr, 148(1), 63–69.
[7] McGrowder, D., et al. (2011). The role of high-density lipoproteins in reducing the risk of vascular diseases, neurogenerative disorders, and cancer. Cholesterol, 2011, 496925.
[8] Caldas, A., et al. (2022). Brazil and cashew nuts intake improve body composition and endothelial health in women at cardiometabolic risk (Brazilian Nuts Study): A randomized controlled trial. Br J Nutr, 1–38.
[9] Sahin, C., et al. (2022). Phenolic Lipids Derived from Cashew Nut Shell Liquid to Treat Metabolic Diseases. J Med Chem, 65(3), 1961–1978.
[10] Souza, N.O., et al. (2021). Cashew nut shell liquids: Antimicrobial compounds in prevention and control of the oral biofilms. Arch Oral Biol, 133, 105299.
[11] Uliassi, E., et al. (2021). Cashew Nut Shell Liquid (CNSL) as a Source of Drugs for Alzheimer’s Disease. Molecules, 26(18), 5441.
[12] Akyereko, Y.G., et al. Nutritional value and health benefits of cashew apple. JSFA Reports, 3(3), 110-118.