In addition to being delicious, cashews are also beneficial to our health. Rich in good fats, nutrients and vitamins, do not hesitate to eat a handful, two to three times a week.
Originally from Brazil, the cashew is the fruit of the cashew tree, a tree that is about 10 meters tall and whose trunk is quite tortuous. In spring, small white flowers appear to give way to cashew apples. At their ends are the cashew nuts. Today, they are produced in many countries: Vietnam, India, Nigeria, Brazil or Tanzania…
The cashew nut: its virtues on our health
In general, several studies have shown that consuming nuts (almond, pistachio…) and oleaginous fruits (cashews, pecans…) is very beneficial for our health. In fact, they reduce the risk of cardiovascular diseases, type 2 diabetes, gallstones and also colon cancer in women. From a nutritional point of view, the cashew is certainly one of the best oleaginous fruits and in this article, you will discover 4 benefits and secrets of it.
1. Excellent for cardiovascular health
Like most nuts and oleaginous fruits, cashews are high in fat. But do not worry, the majority of the fats in cashews are in the form of monounsaturated fatty acids, just like in extra virgin olive oil. So the intake of these good fats leads to a decrease in bad cholesterol (LDL) without reducing the good cholesterol (HDL). These monounsaturated fatty acids contribute to our good cardiovascular health.
2. Rich in vitamins and minerals
The cashew is very interesting because it also contains many vitamins and minerals. It is particularly rich in vitamins of group B, necessary for the proper functioning of the body. It also contains vitamin K, essential for blood clotting. And if you’re lacking in magnesium, the cashew is ideal because it is an excellent source.
And that’s not all ! It also contains phosphorus, essential for the health of bones and teeth and iron in significant amounts. The latter plays an important role in the transport of oxygen in the blood.
3. Source of antioxidants
Antioxidants are important to fight against the formation of free radicals in the body, responsible for the premature ageing of the skin, but also certain cancers and cardiovascular diseases. And to fill up with antioxidants, there is nothing better than cashews. Vitamin E, copper and selenium will help you stay healthy.
4. True appetite suppressant
Cashews also contain vegetable proteins, ideal for fighting cravings. They are perfect for a small snack, especially since their glycemic index is relatively low. But this is not a reason to abuse: a portion of 30 g, that is to say a handful of about twenty cashews is largely sufficient. In a muesli or yogurt, you should enjoy!
To enjoy the benefits of cashews, you have to know how to choose them and have some ideas to taste them. It does not consume that grilled and salted as an aperitif!
How to choose them?
Whether you preferred grilled or raw, preferably choose plain, unsalted and organic cashews. Buy in bulk from an organic grocery store if you have one near you.
Remember to look at the list of ingredients, some contain palm oil and even syrup!
How to keep them?
You can keep your cashews in an airtight container in the refrigerator or pantry, away from light. But beware, they turn rancid quickly, unless they are vacuum packed. It is also possible to freeze them for a few months.
How to taste them?
You can enjoy them just as they are, as a snack. If you are greedy, you can mix them with other oleaginous and dried fruits, muesli way.
It is also possible to chop cashews to enhance sandwiches, salads, rice or tajines. Do not hesitate to add in your preparations for brownies or cake, a true delight!
With cashews, you can also prepare your own vegetable milk or butter. For cashew milk, it’s very simple: soak a half cup of cashews in a bowl of water overnight and then the next day, empty the soaking water and mix the nuts with the equivalent of two cups of water. Add honey, maple syrup or agave as you wish and you’re done! Keep the cashew milk in the fridge for two days if you can resist…