Cashews
The cashew (Anacardium occidentale; in Hebrew “קשיו”) is a tropical nut native to Brazil and now widely grown in India, Vietnam and Africa. Botanically it is not a true nut but a “botanical nut” — a seed that grows outside the fruit known as the “cashew apple.” The cashew is one of the best-selling nuts in the world, both as a snack and as a base for vegan alternatives to milk and cheese.
Research-based health benefits
Monounsaturated fats: About 60% of the cashew’s fat content is MUFA — mainly oleic acid (as in olive oil). These fats are linked to lower LDL, an improved cholesterol profile and support for heart health.
Magnesium: 28 grams of cashews provide about 20% of daily intake. Supports energy production, muscle function and sleep quality.
Copper: Cashews are one of the best plant sources of copper — 28 grams provide about 70% of daily intake. Copper is essential for the activity of the enzyme superoxide dismutase (SOD) — a key cellular antioxidant — and for iron absorption.
Zinc and iron: Contribute to immunity and anemia prevention, especially for vegans.
Vitamin K: One of the nuts relatively rich in vitamin K, essential for blood clotting and bone health.
Insulin sensitivity: Preliminary studies found that cashew extract may support insulin sensitivity and glucose regulation, possibly due to its unique polyphenol content.
Protein: 28 grams provide about 5 grams of protein — less than peanuts and almonds, but still a significant contribution in a plant-based diet.
Downsides and health considerations
Urushiol: The truly raw cashew contains urushiol in its shell — the same toxin that causes the itch from poison ivy. “Raw” cashews sold in stores have always undergone heat processing. Even so, a small amount may remain and irritate sensitive people.
High calorie density: 28 grams = about 160 calories. Uncontrolled snacking can lead to a significant calorie surplus.
Allergy: Cashew is one of the most severe allergens among nuts — an anaphylactic reaction is possible. It cross-reacts with pistachio (both from the Anacardiaceae family).
Phytic acid: Reduces mineral absorption. Soaking and roasting reduce its concentration.
Sodium in salted versions: Roasted, salted cashews may contain a high amount of sodium — prefer a natural version without added salt.
Cashews vs. other nuts (per 28 grams)
| Nut | Calories | Protein | Fat | Magnesium | Distinctive feature |
|---|---|---|---|---|---|
| Cashew | 157 | 5.2 g | 12 g | 20% | High copper |
| Almond | 164 | 6 g | 14 g | 19% | High vitamin E |
| Walnut | 185 | 4.3 g | 18 g | 11% | Omega-3 |
| Pistachio | 159 | 5.7 g | 13 g | 8% | Lutein |
Culinary and practical use
- As a straight snack: Natural with no salt — the healthiest way
- “Cashew cheese”: Soaked and blended — a base for vegan cheeses and creams
- “Cashew milk”: A smooth, rich drink, creamier than almond milk
- In creamy sauces: In Asian cooking — replaces cream in stews
- In a tossed salad: Adds crunch and protein
- Cashew butter: An interesting alternative to peanut butter, with a milder taste
Frequently asked questions
Question: Are “raw” cashews really raw? Answer: No — the “raw” cashews sold in stores have always undergone heat processing to remove the urushiol. Truly raw cashews are not safe to eat.
Question: Are cashews suitable for people with diabetes? Answer: Yes — in a controlled amount. Despite their calorie density, cashews have a relatively low GI and don’t cause a sharp spike in blood sugar.
Question: How many cashews a day are recommended? Answer: 28-30 grams (about a handful) — enough for nutritional benefit without overdoing the calories.
Question: Is cashew butter as healthy as peanut butter? Answer: Similar — cashew butter contains less protein but more copper and magnesium. Both are good options, preferably in versions without added sugar and salt.
Summary
The cashew is a nutritious, versatile nut with an exceptional concentration of copper and magnesium. As a daily snack in a controlled amount, and as a base for vegan alternatives, it is a worthwhile nutritional addition — as long as you choose a natural version without additives.