Cashew nut or kaju is an indigenous plant to Brazil that was introduced by colonists to Africa and India and now widely cultivated in subtropical regions across the globe. The tiny bean-shaped nut abounds with a wealth of nutrients and bioactive compounds that deliver a host of health benefits. A popular ingredient in the Indian culinary delicacies right from desserts to gravies, cashew nuts renders a rich, creamy taste and flavour. Both the nut and fruits have a multitude of purposes and benefits.
Cashews are available both raw or roasted and salt and unsalted. In recent times cashews have been largely used to make healthier milk substitutes such as cashew milk, cashew-based cheese, sauces, and sour cream.
Cashews are extremely rich in heart-healthy unsaturated fatty acids that are known to augment heart health and lowers the risk of cardiovascular disease. Being a good source of fiber and protein cashews are believed to reduce surplus kilos and control diabetes. Besides these, cashew nuts also contain immense amounts of copper, magnesium, and manganese that promote energy production, brain development, trigger the immune system and fortifies bone health. Furthermore, these nuts are a powerhouse of antioxidants such as carotenoids and polyphenols that reduce inflammation and offer protection from oxidative damage and chronic diseases.
Ways To Add Cashews To Your Diet
- An easy-to-munch on snack that can be consumed raw or baked.
- Whole or ground cashews are added to a variety of dishes ranging from soup, desserts, salads, stews, and curries.
- Cashew butter a healthier version for toasts and roti
- Nut trail mix to boost your energy levels
- Cashew nuts can be blended with other nuts and dried fruits to make nutritious ladoo
However, remember that roasted and salted cashews contain significant amounts of added oils and salt, so limit their intake. Consider choosing dry roasted or raw unsalted healthier varieties.
Contrary to the popular belief that cashews can make you gain weight, having a moderate amount of cashew nuts in the diet regimen can deliver you with a spectrum of health benefits and enhance overall well-being.Foray this infographic for more details