Cashew

Cashew – Lexicon evergreen tree from the sumac family (Anacardiaceae) that originally comes from northeastern Brazil. Today it is cultivated worldwide in tropical regions – above all in India, Vietnam, Africa, and Latin America. The plant is known primarily for its kidney-shaped seeds: the so-called cashew kernels, which botanically speaking are not nuts but seeds. They grow at the lower end of the bright yellow or red cashew apple, a fleshy accessory fruit that is also eaten in the countries of origin or processed into juice and liquor. The cashew is popular not only for its pleasantly mild, nutty taste but also because of its nutrient density. The kernels are rich in unsaturated fatty acids, plant protein, minerals, and secondary plant compounds. Because of this composition, they are considered both a high-quality snack and a functional ingredient in plant-based nutrition. In the traditional medicine of many tropical countries, other parts of the tree are also used – such as bark, leaves, or oil – to provide support for skin conditions, inflammation, or infections.

What benefits do cashew kernels offer for health? Cashew kernels offer a variety of potential health benefits that could be interesting both nutritionally and functionally. However, these health benefits still need to be conclusively investigated through further research in order to fully understand the medicinal potential of the cashew. Here are some of the findings so far:

  • Rich in micronutrients: Cashews provide notable amounts of magnesium, iron, zinc, copper, phosphorus, and B vitamins – a micronutrient package that can support the human organism in various ways.
  • Antioxidant effect: The polyphenols and secondary plant compounds they contain act as natural antioxidants and can help reduce oxidative cell damage (1,2).
  • Anti-inflammatory effect: Studies suggest an anti-inflammatory potential that the cashew could unfold in the body (1,2,3).
  • Blood sugar regulation: Studies suggest that cashew consumption could have positive effects on insulin sensitivity – especially in combination with a fiber-rich diet (4,5).
  • Cardiovascular health: Some research findings indicate that cashew can contribute to lowering LDL cholesterol levels and improving other markers of cardiovascular health (6).
  • Effect on general well-being: Scientific work is increasingly also examining an effect of cashew on general well-being and mental health (7).

How do cashews work in the body? The health effects of cashew kernels can be attributed above all to their interplay of healthy fats, plant protein, minerals, and bioactive substances.

Are there risks or side effects?

  • Allergies: Like other tree nuts, cashew kernels can trigger severe allergic reactions in sensitive individuals – sometimes also as a cross-reaction with other nuts (5).
  • Do not eat raw: Raw cashew kernels are toxic because they contain urushiol – a substance that irritates the skin and mucous membranes and also occurs in poison sumac. Cashews sold commercially are therefore always heat-treated (e.g., by steaming) and thus safe.
  • Watch the calorie content: Cashews are energy-dense – if you watch your calorie balance, you should plan your consumption accordingly. Too many calories lead to health problems.

Conclusion The cashew is not only a treat in terms of taste but also extremely interesting nutritionally. It provides healthy fats, important minerals, and bioactive substances that could support the body in many ways – its effects are being studied from heart health to nerve function to antioxidant defense. When properly processed, it is well tolerated – only allergy sufferers should exercise caution.

Sources:

  1. Fusco, R., Siracusa, R., Peritore, A. F., Gugliandolo, E., Genovese, T., D'Amico, R., Cordaro, M., Crupi, R., Mandalari, G., Impellizzeri, D., Cuzzocrea, S., & Di Paola, R. (2020). The Role of Cashew (Anacardium occidentale L.) Nuts on an Experimental Model of Painful Degenerative Joint Disease. Antioxidants (Basel, Switzerland), 9(6), 511. https://doi.org/10.3390/antiox9060511
  2. Salehi, B., Gültekin-Özgüven, M., Kirkin, C., Özçelik, B., Morais-Braga, M. F. B., Carneiro, J. N. P., Bezerra, C. F., da Silva, T. G., Coutinho, H. D. M., Amina, B., Armstrong, L., Selamoglu, Z., Sevindik, M., Yousaf, Z., Sharifi-Rad, J., Muddathir, A. M., Devkota, H. P., Martorell, M., Jugran, A. K., Cho, W. C., … Martins, N. (2020). Antioxidant, Antimicrobial, and Anticancer Effects of Anacardium Plants: An Ethnopharmacological Perspective. Frontiers in endocrinology, 11, 295. https://doi.org/10.3389/fendo.2020.00295
  3. Siracusa, R., Fusco, R., Peritore, A. F., Cordaro, M., D’Amico, R., Genovese, T., Gugliandolo, E., Crupi, R., Smeriglio, A., Mandalari, G., Cuzzocrea, S., Di Paola, R., & Impellizzeri, D. (2020). The Antioxidant and Anti-Inflammatory Properties of Anacardium occidentale L. Cashew Nuts in a Mouse Model of Colitis. Nutrients, 12(3), 834. https://doi.org/10.3390/nu12030834
  4. Jaiswal, Y. S., Tatke, P. A., Gabhe, S. Y., & Vaidya, A. B. (2016). Antidiabetic activity of extracts of Anacardium occidentale Linn. leaves on n-streptozotocin diabetic rats. Journal of traditional and complementary medicine, 7(4), 421–427. https://doi.org/10.1016/j.jtcme.2016.11.007
  5. Ukwenya, V. O., Alese, M. O., Ogunlade, B., Folorunso, I. M., & Omotuyi, O. I. (2022). Anacardium occidentale leaves extract and riboceine mitigate hyperglycemia through anti-oxidative effects and modulation of some selected genes associated with diabetes. Journal of diabetes and metabolic disorders, 22(1), 455–468. https://doi.org/10.1007/s40200-022-01165-2
  6. Meneguelli, T. S., Kravchychyn, A. C. P., Wendling, A. L., Dionísio, A. P., Bressan, J., Martino, H. S. D., Tako, E., & Hermsdorff, H. H. M. (2024). Cashew nut (Anacardium occidentale L.) and cashew nut oil reduce cardiovascular risk factors in adults on weight-loss treatment: A randomized controlled three-arm trial (Brazilian Nuts Study). Frontiers in Nutrition, 11, 1407028. https://doi.org/10.3389/fnut.2024.1407028
  7. Iqbal, Z., Akram, M., Saeed, M., Ahsan, M., Daniyal, M., Sharif, A., Khalil, M., Anwar, H., Said, F., Riaz, M., & Ramachandran, K. (2021). Medicinal uses of cashew (Anacardium occidentale): Review. Indian Journal of Science and Technology, 2, 1–10.