Cashews are nutrient-dense seeds from a tropical evergreen tree, known for their creamy texture and mild, sweet flavor. While they are a wholesome addition to a balanced diet, the term “raw” requires significant clarification. Cashews are the kidney-shaped seeds of the cashew apple, offering a wide array of vitamins and minerals.
Nutritional Profile of Cashews
Cashews are energy-dense, with a one-ounce serving (roughly 18 nuts) providing about 157 calories. The majority of the energy comes from their favorable fat profile, which is predominantly comprised of heart-healthy monounsaturated and polyunsaturated fats. Monounsaturated fat, mainly oleic acid, accounts for about 62% of the total fat.
A single serving delivers approximately five grams of plant-based protein. Cashews are particularly notable for their high concentration of specific minerals. They are an excellent source of copper, providing nearly 70% of the recommended daily intake per ounce, and they are also rich in magnesium, manganese, and zinc.
Proven Health Benefits
The unique combination of nutrients in cashews translates into several health outcomes, especially concerning cardiovascular function.
Cardiovascular Health
The high proportion of monounsaturated and polyunsaturated fats helps maintain healthy cholesterol levels. Regular consumption has been associated with reductions in total and low-density lipoprotein (LDL) cholesterol levels. Studies suggest that cashews may contribute to lower blood pressure and improved triglyceride levels.
Bone and Immune Support
The mineral content strongly supports bodily functions, particularly bone and immune health. Copper is involved in energy production, bone formation, and the maintenance of the immune system. Magnesium is important for nerve and muscle function, bone density, and glucose metabolism. Cashews also contain beneficial plant compounds like polyphenols and carotenoids, which function as antioxidants, helping to reduce inflammation.
Blood Sugar Management
Cashews offer support for blood sugar management, a benefit attributed to their fiber, protein, and unsaturated fat content. These components help slow down the digestion process, which prevents rapid spikes in blood sugar levels. Research involving people with type 2 diabetes has shown that including cashews in the diet can lead to healthier insulin levels.
Understanding the Term “Raw Cashew”
The most important distinction is that commercially available “raw cashews” are not truly raw in the unprocessed sense. The cashew nut grows encased within a hard outer shell that contains a toxic substance called urushiol. Urushiol is a phenolic resin also found in poison ivy, and direct contact can cause severe skin irritation and allergic reactions. Consuming a truly raw, unprocessed cashew is unsafe.
To make cashews edible and safe, they must undergo a heat-treatment process to neutralize the urushiol. This typically involves steam-roasting the nuts in their shells at high temperatures before they are shelled and peeled. The “raw” label on store-bought cashews simply indicates that they have not been subjected to a second, flavor-altering roast or had salt or oil added.
Incorporating Cashews into the Diet
Cashews can be integrated into a healthy eating plan by focusing on moderation. The recommended daily serving size is generally one ounce, or about 28 to 30 grams, which aligns with the amounts used in most clinical studies that demonstrate health benefits. Adhering to this portion size helps to manage overall calorie intake, especially for those who are focused on weight management.
When selecting cashews, choosing dry-roasted or the minimally processed “raw” varieties is advisable. Oil-fried cashews should be limited, as the added fat and calories can negate some of the benefits. Individuals susceptible to kidney stones should be aware that cashews contain oxalates, and consuming them in excessive quantities may be a concern.