Known from trail mix, muesli and nut butter, cashews are literally on everyone’s lips. But very few people know that the popular seeds are extremely healthy. In addition to numerous minerals and vitamins, they contain the happiness-maker L-tryptophan. However, in order for this special amino acid to be absorbed by the body, cashew nuts should be consumed in a specific combination.
The cashew tree (lat. Anacardium occidentale) originally comes from Brazil and is also called cashew or cashew tree. Cultivation areas for the European market are in Central Africa and Asia. The cashew kernel (also called cashew nut or just cashew) itself is the dried stalk of the cashew apple. Strictly speaking, it is a stone fruit, similar to the almond or pistachio. The process of extracting cashew nuts is complex and involves small steps, which is why we only sell cashews that have already been peeled and roasted. Raw produce is highly perishable and roasting requires expertise.
Average nutritional values of cashew nuts
Compared to other nuts, cashew nuts have a low fat content. The contained proportion of healthy, unsaturated fatty acids is nevertheless high. In terms of protein content, cashews are in the midfield of nuts.
- Calories: about 570 per 100 grams
- Fat: approx. 42 grams (of which approx. 28 grams monounsaturated, approx. 3 grams polyunsaturated and 9 grams unsaturated fats)
- Carbohydrates: about 30 grams
- Protein: about 17 grams
- Fiber: about 3 grams
(Information according to the Federal Center for Nutrition)
L-tryptophan in cashews has a mood-enhancing effect
Biologist and nutritionist Dr. Andrea Flemer («Mood food – happiness food: How to be happy by eating»): The high-quality proteins contain the amino acid L-tryptophan. «This can be converted in the brain to the happiness hormone serotonin and thus has a mood-enhancing effect,» explains the expert. The same process occurs when eating chocolate. In addition, the contained L-tryptophan has a calming effect, which is why it is contained in some antidepressants and tranquilizers. 100 grams of cashews contain around 280 milligrams of L-tryptophan – a quite relevant amount.
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Cashew nuts contain these vitamins and minerals
Cashews contain an ingenious mix of nutrients from a range of essential vitamins and minerals. For example, 100 grams of nuts cover almost half (45 percent) of the Recommended Daily Allowances (RDA) – i.e. the recommended daily dose – of vitamin B1, which our body needs to metabolize the nutrients contained specifically in carbohydrates and convert them into energy. The contained and versatile active vitamin B6 strengthens our nerves and immune system.
Cashew nuts also contain many different B vitamins – important for the functioning of the nervous system and the development of mucous membranes, nails and hair. The vitamin E it contains is an antioxidant that protects against calcification of the veins and arteries. With the phosphorus it contains, vitamin K promotes blood clotting and the development of a solid bone structure. The minerals magnesium, zinc, iron and potassium maintain muscle and nerve function.
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Nutrients 100 grams of cashews at a glance
- Vitamin B1 (45 percent of the recommended daily allowance = Recommended Daily Allowance or in short: RDA)
- Vitamin B2 (16 percent RDA)
- Vitamin B5 (20 percent RDA)
- Vitamin B6 (21 percent RDA)
- Vitamin E (6.5 percent RDA)
- Vitamin K (37 percent RDA)
- Magnesium (70 percent RDA)
- Phosphorus (48 percent RDA)
- Copper (246 percent RDA)
- Potassium (25 percent RDA)
- Iron (43 percent RDA)
- Zinc (54 percent RDA)
Cashews have a regulating effect on cholesterol and blood pressure
B vitamins and iron are often deficient, especially in people who eat a predominantly plant-based diet. But even those who suffer from heart disease can, according to a study by the Loma Linda University benefit from the fats contained in nuts. Cholesterol levels, as well as high blood pressure, can be reduced with regular consumption.
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Cashew nuts can help you lose weight
Cashew nuts can even help you lose weight. A study by the Harvard School of Public Health Boston showed that a handful of nuts in a balanced diet can reduce obesity and prevent type 2 diabetes. This positive effect has been confirmed in several studies. The previously mentioned amino acid L-tryptophan can also support weight loss. Decreased levels of tryptophan have been found in some people with tumor and viral diseases. Accordingly, an improvement in the state of health could be achieved through the addition of this amino acid.
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Ideal: combine cashews with carbohydrates
The type of consumption is crucial so that L-tryptophan and all other vitamins and minerals can be absorbed and processed by the body. Of course, cashew nuts can easily be eaten as a snack. However, in order to be able to fall back on all trace elements, the body needs a combination with carbohydrates in the meal. «Because the brain’s gatekeepers, who allow the tryptophan to be converted, are choosy and need an incentive to absorb the amino acid,» says nutrition expert Andrea Flemmer.
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How many cashew nuts can/may I eat?
It is difficult to make a consumption recommendation, because not all seeds contain the same amount of amino acids. It differs from person to person and varies according to many physical parameters. For Flemmer: «Enjoy with a sense of proportion, but there are no objections to a handful of kernels.»
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Who should give up cashew nuts?
Caution should be exercised in people who are allergic to tree nuts, such as peanuts and hazelnuts. Do not carry out your own experiments and consult a doctor. An intolerance to cashew nuts themselves is rare. The body’s reactions can be stronger than with other nut allergies.
For all non-allergic consumers, however, the following applies: Quality makes the difference. Because when the nuts are processed, the natural resin becomes Cashew Nut Shell Liquid (CNSL) free. It is a protective mechanism of the plant against bacteria and predators. If this is heated too much, it can be toxic. The load can only be kept low with high-quality further processing.
«It’s better to buy the more expensive organic nuts instead of the first package you come across just because they contain the desired product,» advises the nutrition expert. “There is no filter in the bloodstream and in front of the brain that removes impurities. Also, if the kernels are treated with a lot of pesticides or are of poor quality, you are poisoning your body from the inside.”
2 Simple Cashew Recipes
Cashew nuts can be used as a classic ingredient in muesli, salad or as a topping. Cashew butter is available in drugstores and supermarkets and can be easily integrated into many dishes.
Cashew Banana Smoothie (1 glass)
- 1 frozen banana
- 250ml milk
- 1 tsp chia seeds
- 1-2 teaspoons cashew butter
- Cinnamon, optional sweetener
Put all ingredients in a blender.
Cashew pumpkin leek soup (for 2 people)
You need:
- 200g leek
- 800g nutmeg pumpkin
- 1 small pear (sour)
- 700ml vegetable broth
- Cinnamon, Nutmeg, Allspice, Ginger
- 1 lemon
- 3 tbsp cashew butter
Clean the leek, cut into small pieces. Remove the skin and seeds from the pumpkin and cut the pumpkin flesh into small pieces. Cook the leek and pumpkin with the broth and spices and ginger for ten minutes until soft. Peel the pear, add and simmer for another five minutes. Puree the soup with the cashew butter and lemon zest. Season with salt, pepper and lemon juice. Serve and garnish with mint and roasted cashews.