Cashews Health Benefits You Need to Learn

cashew nut lot on blue ceramic bowl
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Although the cultivation of fruits began somewhere around 7000-8000 BC, it wasn’t until 2000-1700 BC
when dry fruits came into existence. The evidence is in Mesopotamian clay tablets and paintings. Even in
the bible, there have been mentions of dried figs and raisins. Through the bible, did the idea of dry fruits
travel west? The first crop of raisins was in California in the mid-1800s, and with the progression of time,
the variety in dry fruits increased exponentially. At the same time, many pieces of research are available
on this genre of food.

Dried Fruits vs. Fresh Fruit
Fresh fruits have a much higher water content as compared to dried fruits. Due to this, dried fruits have
greater calorie density. To such an extent, a bowl of grapes would equal 62 calories, and a bowl of
raisins will be over 400 calories. As for sugar content, unprocessed fresh fruits do not have added sugar
to them; however, canned fruits do not work that way. This is so because manufacturers may add extra
sugar for preservation. On the other hand, dried fruits may also contain an additional quantity of sugar,
and therefore it is a good habit to check the packaging of the containers for any markers
As for nutrition density, although both types are highly nutritional, dried fruits have the stage on
nutrition density. They can pack more vitamins, minerals, and fibers based on the same weight as fresh
fruits. Although high intake may cause digestive distress, dried fruits are notorious when it comes to
carrying fiber.

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Cashews Nuts
Among the kingdom of dried fruits are cashew nuts. Cashew nuts have a fair share and are among the
most expensive dried fruits available in the market. Unlike what people may suspect, cashews come
from trees, called cashew trees. The fruit harvested from this tree, “Cashew Apple.” It resembles a bell
pepper, and we can refer to it as a false fruit. The reason is that the natural fruit hangs from the bottom
part of the bell pepper-shaped shell, explaining why they are o expensive. They bear only one nut per
fruit. The trees bearing this fruit need to overgo farming, harvest, and separation from the false fruit.
Even then, the process doesn’t end there; they get roasted, cooled, cracked open, and then finally need
to get sundried and sorted. It is only then when the selling of these nuts takes place.


The most challenging part of this extraction is the extraction of the nut from its kidney-shaped shell.
Opening the cover allows CNSL, short for cashew nut shell liquid and a chemical, to ooze out. When
contact with the human skin, this liquid can cause irritation, burning, and sores. Due to this, the
workforce is always at a health risk, and 90% are women. Although specially constructed machines have
been a part of this process, the varying sizes of the nuts do not allow for a smooth workflow. The nuts
may be either broken or maybe laced with CNSL.

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Currently, cashews are available in different flavors and forms, with honey-roasted cashews being the
most in-demand. Their preparation begins by first enhancing their flavor by roasting the nuts until they
achieve a golden hue. A coating of honey creates a sugary shell around the nut. And for the final touch,
the nuts are then dipped into salt to complement the flavors of cashew and honey.

5 Health benefits of cashews


· Heart-Healthy
Cashews contain monounsaturated and polyunsaturated fatty acids. These are healthy fats essential for
the body; helps reduce LDL, bad cholesterol, and triglyceride levels. The immediate effect of this is
reducing the chances of strokes, heart attacks, and other cardiovascular diseases. They also increase
HDL, good cholesterol, in the body, which allows for a healthy heart in the long run. We should consider
that these cholesterol levels are significant to maintain so that heart diseases are at bay.

woman having blood pressure monitor
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· Blood Pressure
In researches its found that around 300mg of magnesium/day can help in lowering blood pressure.
Cashews being a good source of magnesium can help immensely. Moreover, the presence of potassium
in cashews allows for better results.

· Type 2 diabetes
Cashews prevent spikes in blood sugar levels as they contain a large number of fibers. Studies suggest
that cashew eating type-2 diabetes patients have lower insulin levels than their non-cashew-eating
counterparts. Therefore we can conclude that cashews can help type 2 diabetes patients exceptionally.

· Weight Management
It is a common misconception that nuts lead to gain weight. On the contrary, nuts contain properties
that support weight loss. A study conducted by researchers found that people who consume nuts
regularly have a lower BMI. This is because cashews contain high amounts of fiber and protein. Thus, it
can be easily used to shed a few kilos.

· Bone health
As surprising as it may be, cashews also contain copper. Copper is great for bones, and copper deficiency
is widely associated with lower bone mineral density. Since cashews consist of copper along with
magnesium, they are highly beneficial for our bones.


Honey roasted cashews contain antioxidants to reduce inflammation. It may be difficult to think that a
honey-coated snack can promote weight loss, but they can do precisely that when eaten in an advised
amount. They can build and support muscles and nerves and even help support your body produce red
blood cells. Also, as a plus point, honey roasted cashews don’t deprive the cashew of most of its
nutritional value, so you’ll indulge and feel good about it.

Disadvantages of Cashews
Since high in fiber content, cashews may result in causing eater gas problems, abdominal cramping,
bloating, constipation, or possibly diarrhea. Also, it’s a dry fruit, and the water content has been
forcefully flushed out of it. This means the calorie density is much higher, and therefore if taken in
excess, it could lead to the reversal of benefits mentioned above. This is because dry fruits contain
natural sugar such as fructose and are additionally covered in sugar to keep the water levels at a
minimum. Therefore sticky, dry fruits such as cashew itself can be damaging. However, the risk of tooth
decay can be effectively reduced by having large intakes of water while snacking on dry fruits.
One thing that should we should note is that these disadvantages are possible only if we consume
cashews in uncontrolled and unhealthy amounts. If we have a regulated intake, cashew can give us
excellent results.


Final Thoughts
The future of dried fruits lies in their mechanical extraction and commercialization through online fronts
and social media. Likewise, with the rise of e-commerce and large web stores such as amazon, eBay,
food articles are available to a significant number of people regardless of their location. People can buy
cashews online
according to their needs. This benefits the seller and the consumer as well due to the
multiple life-changing benefits that it holds. Thus, it is advised to regulate the intake of cashews in our
daily diet, and if they are not available at the location, buy online.


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