Pharmacy on your plate: Cashew

Cashew

Botanical name: Anacadium occidentale

Popular name: Cashew

Cashew is a fleshy fruit and nut that is cultivated in hot climate and commonly grown in Nigeria, Central Africa, and India.

As with many other nuts, cashew nuts are particularly rich in oleic acid which is the heart-healthy friendly monounsaturated fatty acids so not only do they lower LDL ‘bad’ cholesterol and triglyceride levels, but they help to reduce the risk of heart attack and stroke. In addition to reducing risks of cardiovascular diseases, being a nut also makes it a favorite alternative to carbohydrates for diabetics not only because of its high calorie with rich plant protein and fibre, but also because nuts helps to optimize glycaemic control by reducing HbA1c in diabetics as shown in a study. Cashew is also rich in Magnesium and Vitamins B1 and B2. These are essential for nervous stability and play a vital role in helping the body’s metabolic processes.

Cashew nuts packedReady to eat Cashews: the fleshy pulp can be eaten and the juice extracted must be used immediately since it is difficult to preserve.

The nut (of cashew) is usually eaten roasted.

 

 NUTRIENT COMPOSITION/100g                                                               

  Cashew Fleshy Pulp Cashew Nut
Energy 222kj/53kcal 2299kj/550kcal
Carbohydrate 12 29
Protein 1g 18.6g
Fats 0.7 43.7
Minerals 0.4 2.5
Moisture 86 6
Fibre 0.6 2.4

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