Raw Organic Cashews

Cashew nuts are delicious! Their rich, buttery flavor and creamy texture make them a popular ingredient in both sweet and savory dishes, as well as simply snacks.  They are popular around the world, and in fact, they are recognized as the favorite nut in both the Americas and Europe. Cashews are an essential feature of many world cuisines, and that has likely increased their overall popularity.

Our cashews are purposefully chosen and maintained raw and unpasteurized, maximizing their overall health benefits; and growing cashews organically ensures that you are not consuming any harmful pesticides as you enjoy this wonderful food.

Cashews are the seeds of the flowering cashew tree, Anacardium occidentale, a tropical evergreen tree which was discovered in Brazil by Portuguese explorers in1558.  These explorers then introduced them to many other tropical locales, especially Africa and India.  In fact, the word cashew is derived from the Portuguese words caju and acajú.

 

Cashews can be enjoyed in so many ways,  as crunchy additions to salads, ingredients in smoothies, trail mixes , stir-fries, baked goods, and, of course, as on-the-go snacks. Their widespread adoption in Asian (especially Thai) cuisine is wildly popular.

 

Our raw organic cashew nuts are nutrient-rich and provide many health benefits. Just one ounce (18 cashews) provides an impressive amount of healthy fats, protein, vitamins, minerals and anti-oxidants to your diet.

 

The Nutritional Content of Cashew Nuts

 

Low in carbs: Each ounce contains just 9 grams of carbs, which is 3% of an adult’s daily value. This makes them an ideal food for ketogenic and low carb diets.

 

Protein-rich: Cashews are high in protein. This makes them an excellent choice for anyone looking to increase their protein intake to support muscle growth, repair, and overall health.  

 

Fiber: Cashew nuts contain a moderate amount of dietary fiber. On the average, a 1-ounce serving of raw cashew nuts provides approximately 1 gram of dietary fiber. This fiber content contributes to digestive health by promoting regular bowel movements, preventing constipation, and supporting a healthy gut microbiome.

 

Vitamins: Cashews are packed with essential vitamins, including vitamin E, which acts as a powerful antioxidant, protecting cells from damage caused by free radicals. Also vitamins B1 (thiamine), B6, and vitamin K.

 

An ounce of raw organic cashews provide 12% of the daily value for vitamin K, which plays an important role in blood clotting and for the binding of calcium in bones.

 

Minerals: Cashews are a good source of minerals such as copper, magnesium, phosphorus, zinc, manganese, iron, and selenium, all of which play vital roles in various bodily functions, including energy production, immune function, and bone health.

 

Per ounce, cashews offer

98% of your daily copper, which can help blood cells form, improve growth, help the brain to develop, and protect the immune system.

34% of your daily phosphorus, which helps maintain bone and teeth health.

29% of your daily manganese, a trace mineral important for bone health, blood clotting, and reducing inflammation.

20% of your daily magnesium, which supports bone health, muscle and nerve function.

8% of your daily zinc which supports immune function, and aids in protein production

7% of the daily value for iron, essential for oxygen transport, energy production, and immune function, and for myoglobin, a protein that helps muscles store oxygen.

 

Healthy Fats: Cashews are rich in heart-healthy monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids that can help lower bad cholesterol levels and reduce the risk of heart disease.

 

Antioxidants: Cashews contain antioxidants such as flavonoids, tocopherols, and carotenoids, which help protect cells from damage caused by free radicals. Antioxidants play a role in reducing inflammation and lowering the risk of chronic diseases like cancer and heart disease.

 

This rich nutritional profile provides significant health benefits.  Here are just a few of them:

 

Cashew’s Health Benefits

 

Promote Heart Health

Cashew nuts are a good source of heart-healthy monounsaturated and polyunsaturated fats that can help lower cholesterol and triglyceride levels, which reduce the risk of heart disease. They are also rich in antioxidants, magnesium, and potassium, which promote heart health.

 

Protect Brain Health

Cashew nuts are rich in magnesium, vitamin E, and antioxidants that can help with brain function. Vitamin E in cashews improves the cognitive function of the brain and prevents age-related cognitive decline. Magnesium, monounsaturated and polyunsaturated fats also help enhance cognition and memory.

 

The magnesium in cashews may also help reduce the risk of stroke. This link is thought to be strongest for hemorrhagic strokes, which happen when a weakened blood vessel ruptures and spills blood into the brain.

 

Supports Bone Health

Cashews are a rich source of magnesium, which is vital for bone health. You can reap the benefits of eating cashews if you suffer from bone or joint ailments. Cashews are also rich in magnesium which works with calcium and vitamin D to keep your bones strong and healthy. Eating cashew is good for health because Vitamin K in cashews help maintain your bone density and reduce the risk of osteoporosis.

 

Boosts the Immune System

Zinc, copper, and vitamin E are just a few of the minerals present in cashews that maintain a strong immune system. Immune cells require the minerals zinc and copper to grow and function. Vitamin E, a potent antioxidant, can shield cells from harm and reduce oxidative stress and inflammation.

 

Maintain Eye Health

Cashews are good for eye health because they are a rich source of antioxidants like lutein and zeaxanthin. Studies have shown that a diet rich in lutein and zeaxanthin can help reduce the risk of age-related macular degeneration, cataracts, and other eye diseases. Additional research suggests that the antioxidant and anti-inflammatory properties of the polyphenols and carotenoids contained in cashews can also benefit eye health.

 

Prevent or Manage Type 2 Diabetes

Cashew nuts have a low glycemic index that helps to prevent spikes in blood sugar levels. While the high fiber content slows down the absorption of sugar in the bloodstream, healthy fats improve insulin sensitivity. Cashews, along with a balanced diet, can help regulate blood sugar levels if you have diabetes or are at risk of developing diabetes.

 

Reduce Inflammation

Cashew nuts are rich in Vitamin E which is a potent antioxidant. It helps to reduce oxidative stress and inflammation. Cashews have an abundance of magnesium which also helps in reducing inflammation.  

 

Improve Digestion

Due to their high fiber content, cashew nuts help to improve digestion by reducing constipation and improving regular bowel movements. Prebiotics, present in cashews, are a class of fiber that aids in the development of good gut flora.

 

Helps in Weight Management

Because they are a good source of protein, fiber, and healthy fats, cashews can help in weight management. The healthy fats and nutrients in cashew nuts keep you full for longer and reduce hunger pangs. However, cashew nuts do have many calories, therefore it's important to eat them in moderation.

 

Promote Healthy Skin

Cashews are rich in copper and thus can help boost collagen production which is essential for skin’s elasticity. Vitamin E and selenium present in cashews are excellent antioxidants that protect the skin from damage caused by free radicals and against premature ageing.

 

Cashew Ecstasy

There are many delicious ways to enjoy raw organic cashews. Here are some ideas:

Snack on them plain: Cashews have a mild, creamy flavor that can be enjoyed on their own as a satisfying snack.

 

Add them to trail mix: Create your own homemade trail mix by combining raw cashews with other nuts, seeds, and dried fruits for a nutritious and convenient snack.

 

In salads: Sprinkle whole or chopped cashews onto salads for added crunch and texture. They pair well with a variety of greens, vegetables, and dressings.

 

In smoothies: Add raw cashews to smoothies for a creamy texture and extra protein. They blend well with fruits like bananas, berries, and mangoes, as well as leafy greens like spinach or kale.

 

In stir-fries and Asian dishes: Cashews are a common ingredient in many Asian-inspired dishes, adding both flavor and texture. Toss them into stir-fries, noodle dishes, or curries for a tasty twist.

 

Baked goods: Add chopped cashews to cookies, muffins, or granola bars for added crunch and nutty flavor.

 

Nutritional boost for breakfast : Sprinkle chopped cashews on top of oatmeal, yogurt, or cereal for a nutritious and satisfying breakfast.

 

 

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Resources Used  for NWWF Blog #26 Raw Organic Cashews

https://nwwildfoods.com/collections/organic-nuts/products/raw-organic-cashews?variant=44392879391004

https://www.isayorganic.com/blogs/news/top-10-surprising-benefits-of-cashew-nuts-for-health

https://www.medicalnewstoday.com/articles/309369

https://www.hollandandbarrett.com/the-health-hub/food-drink/nutrition/cashew-nuts-health-benefits/

https://superfoodly.com/health-benefits-of-cashews/

https://www.webmd.com/diet/health-benefits-cashews

https://beyondthenut.com/9-benefits-of-eating-raw-cashews/

https://beyondthenut.com/are-raw-cashews-healthier-than-roasted-cashews/