Binomial Name: Anacardium Occidentale
Availability: Winter or Dry Season
Color: Cream White
Taste: Milky and Sweet
Saturated Fat: High
Fiber: Very High
Main vitamin: Vitamin E and Folate
Main mineral: Iron and Phosphorus
Do not eat raw cashews; they have a toxin in their shells, which resembles poison ivy. The “raw” cashews you brought from the stores are a little bit cooked. Following the harvesting process, they are roasted within the shells to reduce the toxin. Plus, cooking makes the shells brittle, which is easy to remove.
Cashew nuts are the most nutritious nuts out of others, the ideal time to eat them is morning.
You can also eat them as the middle morning or as an evening snack, or you can have a handful amount of them at lunchtime.
Avoid eating at night; calorie-rich nuts are difficult to digest. They turned into fat and slowed-down metabolism.
How to buy
When you have to buy cashews,
- Look for fresh, clean, and undamaged ones.
- They should feel heavy for their size.
- Avoid moles or discolored nuts as they aren’t fit for consumption.
As compared to other nuts, cashews are more stable, but still, store them in a cool, dry, and dark place to protect them from heat and air.
Store them in an air-tight container in the refrigerator.
You will keep them for about six months in the refrigerator, whereas for about an year in the freezer.
- Eat roasted ones
- Add them into salads and smoothies
- Sprinkle them on various dishes
- Make cream or butter from them
Nutritional value per 100 g (3.5 oz)
|Energy||553 kcal (2,310 kJ)|
|Sugars lactose||5.91 g 0.00 g|
|Dietary fiber||3.3 g|
|Vitamin A||0 IU|
|Thiamine (B1)||37% 0.423 mg|
|Riboflavin (B2)||5% 0.058 mg|
|Niacin (B3)||7% 1.062 mg|
|Pantothenic acid (B5)||17% 0.86 mg|
|Vitamin B6||32% 0.417 mg|
|Folate (B9)||6% 25 μg|
|Vitamin B12||0% 0 μg|
|Vitamin C||1% 0.5 mg|
|Vitamin D||0% 0 μg|
|Vitamin E||6% 0.90 mg|
|Vitamin K||32% 34.1 μg|
|Calcium||4% 37 mg|
|Copper||110% 2.2 mg|
|Iron||51% 6.68 mg|
|Magnesium||82% 292 mg|
|Manganese||79% 1.66 mg|
|Phosphorus||85% 593 mg|
|Potassium||14% 660 mg|
|Selenium||28% 19.9 μg|
|Sodium||1% 12 mg|
|Zinc||61% 5.78 mg|
*Units: μg = micrograms, mg = milligrams
To be continued…