Cashew nuts are a beloved snack in India and are often used in cooking to add a creamy texture to curries and gravies and especially Jain dishes. Cashew paste is a very eco-friendly replacement to dairy in vegan food. Not only do they add flavor and texture to dishes, but cashew nuts also provide numerous health benefits. In this blog, we will explore what cashew nuts are, their nutritional value, and the health benefits they offer. We will also provide some recipe ideas for using cashews in Indian cuisine.
What is a Cashew Nut?
A cashew nut is a kidney-shaped nut that grows on the cashew tree, which is native to Brazil but is now widely cultivated in tropical regions around the world. Cashew nuts are not actually nuts, but rather seeds that grow on the end of the cashew apple, a fruit that is native to South America. Cashew nuts are typically roasted or salted and eaten as a snack or used as an ingredient in dishes such as stir-fries, curries, and desserts.
Can You Eat Cashew Fruit?
While the cashew nut is the most well-known part of the cashew tree, the cashew apple is also edible. The cashew apple is a soft, fleshy fruit that is yellow or red in color and has a sweet or sour taste. The fruit is often used to make jams, chutneys, and juices, but it is not widely available outside of tropical regions.
Nutritional Value of Cashews
Cashews are a good source of protein, healthy fats, vitamins, and minerals. A one-ounce serving of cashews (about 18 cashews) provides:
- 157 calories
- 5 grams of protein
- 12 grams of fat (mostly unsaturated)
- 9 grams of carbohydrates
- 1 gram of fiber
- 1 gram of sugar
- 10% of the daily recommended intake of iron
- 20% of the daily recommended intake of magnesium
- 28% of the daily recommended intake of copper
- 23% of the daily recommended intake of manganese
Benefits of Cashews
Heart Health
Cashews are high in monounsaturated and polyunsaturated fats, which have been shown to reduce the risk of heart disease. They are also a good source of magnesium, which is important for maintaining healthy blood pressure and heart function.
Weight Management
Despite their relatively high calorie count, studies have shown that people who eat nuts, including cashews, tend to have a lower body mass index (BMI) and are less likely to be overweight or obese.
Bone Health
Cashews are a good source of magnesium, which is important for bone health. Magnesium works with calcium and vitamin D to maintain strong bones and prevent osteoporosis.
Blood Sugar Control
Cashews have a low glycemic index, which means they have a minimal effect on blood sugar levels. This makes them a good choice for people with diabetes or those looking to maintain stable blood sugar levels.
Cashew nuts are a versatile and nutritious ingredient that can be used in a variety of ways in Indian cuisine. They offer numerous health benefits, including improved heart health, weight management, and blood sugar control. Whether you enjoy them as a snack or use them to make creamy, flavorful gravies, cashew nuts are a delicious addition to any diet. So, next time you're looking for a healthy and tasty ingredient, give cashews a try!
