Get the skinny on cashews: Health benefits and all
 |
Cashews are one of the most popular nuts in the world, but they’re also among the most misunderstood.
Here, you’ll find everything you need to know about cashews and their many health benefits, from their high amount of protein to their promising cancer-fighting properties and more.
If you’re looking to spice up your diet with this wonderful nut, this blog post will get you started on your cashew journey.
10 health benefits of cashews
1. They're a good source of antioxidants.
2. They have anti-inflammatory properties.
3. They can help lower blood pressure.
4. They're good for your heart.
5. They can help keep your bones healthy.
6. They can aid in weight loss.
7. They may help prevent certain types of cancercancer
8. They're great for your eyesight. 9. They're rich in magnesium, which can be hard to get enough of in the diet.
10. Eating them has been shown to reduce stress levels (particularly for people who are feeling depressed). Other studies have found that they can improve cognitive function.
They also contain phenolic compounds which act as natural preservatives, allowing cashews to last longer than most other nuts before going rancid.
Cashew butter is more versatile than almond or peanut butter because it's softer at room temperature and it's higher in protein - so you can make anything from pasta sauce to chocolate bars with it! 2.
It's high in fat but low in saturated fat. One tablespoon of nut butter contains about 100 calories, two grams of saturated fat and three grams of polyunsaturated fats (healthy fats).
A similar amount of peanut butter contains 200 calories, four grams of saturated fat and two grams of polyunsaturated fats. Peanut butter also tends to clump up when heated while cashew butter stays smooth.
So while it might not be better for a PB&J sandwich, it does work well as an ingredient in sauces like Thai green curry paste or Indian dal makhani .
You'll often find the word tahini alongside cashew on Middle Eastern food menus because this creamy white seed butter has become ubiquitous in countries like Israel and Lebanon.
Another one of its best culinary uses? Adding texture to vegan desserts! So next time you crave something sweet after dinner, go ahead and indulge—you deserve it. Just remember to stick with fruits or whole grains the rest of the day.
If we could only eat one type of nut for the rest of our lives, though, we'd pick almonds hands down. They've got less fat and sodium than any other nut out there.
Plus, since almonds are packed with fiber and calcium, they leave us feeling fuller than just about any other snack out there without adding many extra calories on top of that! In fact.
Scientists say eating almonds 20 minutes before a meal will decrease your appetite by up to 50%. And if that weren't enough, research has found that eating about one ounce of almonds per day for six weeks significantly lowers cholesterol levels.
Almonds are actually part of the tree family and botanically speaking belong in the same category as peaches, plums and apricots.
That makes sense when you consider how much we love pairing these flavors together! They're found in classics like apricot tart, peach cobbler and plum upside-down cake.
But you can pair almonds with pretty much any other fruit as well. They're especially good with oranges, grapefruit and apples. Some of the more unexpected partners are pineapple and mango.
The only thing that's tricky about almonds is they're typically one of the most expensive nuts on the market, which means a 2-ounce bag can cost upwards of $8! Luckily.
Trader Joe's sells raw almonds for a steal at $2.99 per pound or 32 cents an ounce. Now that you know what to do with all those cashews, be sure to stock up!
6 alternative uses for cashews
Cashews are more than just a tasty snack. These little guys are packed with nutrients like zinc, copper, magnesium, iron, and phosphorus.
They also contain vitamins E and K. And did you know that they can be used for more than just eating? Here are six alternative uses for cashews.
1) Aromatherapy- Fill a small bowl with raw cashews, then pour 2 cups of boiling water over them. Cover them up and let them soak overnight in your fridge.
Next morning, gently strain out the nuts before using as much or as little of the liquid as desired to help deodorize your home (especially if there's been an animal).
The smell will last several days! 2) Homemade candles- All you need is some wax (or an old candle), wicks, and of course raw cashews to get started.
Place one cup of cashews into a glass jar or pottery bowl with 3 tablespoons of melted wax or 2 tablespoons of oil and allow it to cool until it's hard enough to handle.
Take two pieces of paper towel, fold them so they're about 4 inches square and place them at opposite ends of the wax/cashew mixture. Pour hot wax/oil onto each piece of paper towel to cover most of it.
Then take another 4 inch square piece of paper towel, carefully peel off the top layer without disturbing too much and place onto the now cooled wax/cashew mixture at either end.
Use a fork to seal down the edges as tightly as possible before placing in refrigerator for at least 24 hours. When ready to use, slice lengthwise from both sides and insert wick into center.
Insert bottom edge of the tray into the candle holder and light wick. Replace when finished by repeating steps 2-4 again with new cashews and paper towels.
3) Candied Cashews- Mix together sugar, salt, butter, corn syrup, vanilla extract and stir well. Add in 1⁄4 teaspoon baking soda dissolved in 1⁄2 tablespoon water.
Add 1 cup raw cashews to mixture after 15 minutes of cooking time has elapsed; continue cooking for 5 minutes longer while stirring constantly.
Remove from heat when sauce reaches 236 degrees Fahrenheit on a candy thermometer; stir in raisins or other dried fruit as desired; spread evenly onto parchment lined cookie sheet.
Cool completely before breaking apart into bite size pieces that can be dipped in chocolate! This recipe makes approximately three dozen candied cashews.
4) Chocolate covered cashews- Melt chocolate chips in microwave and dip individual raw cashews, layering back and forth between nut and chocolate.
Allow to set up on wax paper before enjoying. 5) Coffee Creamer- Throw two cups of raw, unsalted cashews into a blender and add 8 ounces of water.
Blend for about one minute, until smooth. Add milk, maple syrup, and vanilla extract as desired to make coffee creamer. 6) Face scrub- Raw cashews make great exfoliants because they don't have any chemicals added during processing.
Simply grind three ounces of raw cashews in a food processor or blender, combine with honey, coconut oil and lavender essential oils.
Once mixed, apply the paste to your face in a circular motion and leave on for about five minutes. Rinse thoroughly with warm water and dry with a towel.
Note that this homemade mixture may leave your skin feeling slightly greasy for about an hour or two. If you want to avoid this, you can rinse your face immediately after removing the mask and skip the drying process.
If you like the feeling of the moisturizer, you can re-apply it before bed to give your skin a chance to absorb all of the benefits. 1) Aromatherapy- Fill a small bowl with raw cashews, then pour 2 cups of boiling water over them.
Cover them up and let them soak overnight in your fridge. Next morning, gently strain out the nuts before using as much or as little of the liquid as desired to help deodorize your home (especially if there's been an animal).
The smell will last several days! 2) Homemade candles- All you need is some wax (or an old candle), wicks, and of course raw cashews to get started.
3) If you're feeling a bit overzealous with those curls this winter, cover your hair with a healthy dose of olive oil and then top it off with about two cups of raw cashews. Let it sit for about an hour then rinse well with warm water.
4) If a day at the beach leaves your skin feeling tight and dry, mix together 1/2 cup honey, 1/4 cup water, 1 tablespoon ground oats or oatmeal, 1 tablespoon coconut oil and about a teaspoon cinnamon for soothing relief for dry skin.
5) They can also be used to make nut milk at home - just blend one cup almonds or cashews until smooth. 6) You can also use cashew flour instead of wheat flour when baking breads
5 questions about cashews answered
What are cashews?
Cashews are a type of tree nut that is native to Brazil. The cashew tree produces a fruit called a cashew apple, which is where the cashew nut grows.
What are the health benefits of eating cashews?
Cashews are a good source of healthy fats, minerals, and vitamins. They have been shown to improve heart health, reduce inflammation, and help with weight loss.
How do you eat them?
You can eat them raw, roasted, or as part of a recipe. Cashews can be used in savory dishes or sweet desserts.
What is the nutritional value of a cashew? Cashews are high in fat (73% of their calories come from fat) but they are mostly unsaturated fats like oleic acid, palmitoleic acid, and linoleic acid.
These types of fats can actually lower cholesterol levels. A single serving of cashews contains eight grams of protein and 15 grams of fiber, making it an excellent post-workout snack for active people.
Eating one ounce of nuts per day has also been shown to cut your risk for heart disease by 20%. Nutritionists recommend consuming a variety of different types of nuts because there are differences in nutrient composition between varieties.
For example, macadamia nuts contain more monounsaturated fats than other varieties, so if you're looking for something low in saturated fat, macadamia nuts may be a better choice than some other varieties.
Almonds, walnuts, pistachios, hazelnuts, pecans, and peanuts are other common types of nuts worth trying.
If you’re someone who wants a crunchy, salty snack on hand when you’re feeling hungry throughout the day, store snacks like almonds in small containers at work or near your desk at home.
If you don’t want to eat an entire handful at once, measure out what feels right for each person. One ounce, about the size of a golf ball, is a standard serving size.
There are many ways to enjoy cashews! Add them to green salads, soups, sauces, stews and casseroles. Try roasting them with a bit of olive oil, salt and pepper for a quick appetizer.
Spread them over sliced apples or pears for an easy dessert tray addition. Whip up cashew butter for bread dipping, a tart crust, or for spreading on toast.
Add chopped cashews to any soup or chili recipe for extra flavor and texture. Lastly, make a rich and creamy sauce by blending together hot water.
Sugar and crushed cashews. It's delicious spooned over ice cream. With cashews being high in fat, how should I incorporate them into my diet?
It’s best to replace the unhealthy fats and oils found in processed foods with healthier options like cashews. If you are watching your weight, try not to go overboard.
Replacing bad choices for good ones is key Having a few cashews as a mid-afternoon or evening snack will satisfy those feelings of hunger without going overboard.
Cashews are a good alternative to chips or other high fat, high calorie items. Cashews can be consumed as an afternoon snack, as a substitute for dairy in recipes, or as a topping on yogurt.
Why are cashews beneficial? A typical serving of cashews provides you with magnesium, copper, iron and phosphorus.
If you're looking for the perfect afternoon snack without going overboard on fat content, consider having a handful of cashews instead of chips or other high fat items.
They are an excellent alternative to dairy in recipes and can be sprinkled on top of yogurt for added flavor.
