Cashew nuts (known as kaju in Hindi) are one of the widely consumed dry fruits in India. Be it Indian deserts like kheer or halwa, kajus are a must. Also, recipes like Shahi paneer or pulav, kajus are added without fail as it gives a rich appearance and taste to food. And what’s more interesting is the fact that these nuts are packed with health benefits. Read to know about its nutritional profile and reasons cashew nuts are a must to include in diet.
Nutritional profile of cashew nuts or kaju
When it comes to including cashew nuts as a part of a daily diet, most people are reluctant to do so. The reason being unlike raisins and almonds, cashew nuts loaded with calories. 100 gms of cashew nuts provides around 553 calories, which makes is a strict No-No for weight watchers. However, these nuts have far more nutritional benefits which makes it an healthy snack option. It is rich in antioxidants, vitamins and dietary fibre, which have numerous health benefits. Cashew nuts also contain minerals such as manganese, potassium, zinc, iron, copper and magnesium. The phytochemicals present in kaju play a key role to fight diseases and keep you healthy.
Health benefits of cashew nuts or kaju
1. Keeps your heart healthy
Unlike popular belief, cashew nuts or kaju are good for the heart health. These nuts are loaded with essential fats, which not only improve the arterial activity but also lower the levels of oxidative stress in the body. Cashew nuts are a good source of phytosterols (plant compounds), which lowers LDL (low density lipoprotein) or bad cholesterol and improves the level of HDL (high density lipoprotein) or good cholesterol in the body. Moreover, it also helps you to maintain the level of triglycerides, which are responsible for heart disease, heart attack and stroke, thereby keeping the heart healthy. The presence of anti-inflammatory compounds help in lowering the inflammation in the body and thus, prevent heart problems.
Tip: You can eat healthy masala kajus to keep your heart healthy. Here is a simple recipe to prepare masala kaju at home. In a pan, add a tablespoon of oil and roast a cup of cashew nuts. Keep is aside. In a bowl, add a teaspoon of black salt, ½ teaspoon each of roasted jeera powder, pepper powder, red chilli powder and mango powder and salt as per taste. Mix properly and add this mixture to the pan containing roasted cashews. Mix and enjoy masala cashews at home as an snack option. You can even store it in an airtight container at room temperature.
2. Good for bone health
In addition to calories, cashew nuts are also rich in minerals such as calcium, potassium and magnesium, which are known to improve bone health. Moreover, it is low in sodium content, which further makes it a healthy option for maintaining strong bones. Did you know that ¼ cup serving of cashew nuts provide you around 12% of your RDA (recommended daily allowance) of vitamin K? This vitamin along with calcium helps in mineralization of the bones and maintain bone density, thus lowering the risk of bone-related problems such as fractures and osteoporosis.
Tip: For healthy bones, make sure you include cashews in diet in one or the other form. The best way is to add it to salad. In a bowl, add chopped tomatoes, onions, beet, carrots and cucumber. Sprinkle some olive oil on top of these veggies and mix. Garnish it with powdered cashew nuts for the added crunch and enjoy it as an evening snack to fill your stomach.
3. Lowers the risk of diabetes
Yes! Cashew nuts are good for diabetics and also for people at risk of diabetes as it not only helps to lower the blood glucose levels but also lowers the risk of diabetes. It is rich in MUFA (monounsaturated fatty acids), which slows down the rate of glucose release in the blood. The presence of hydroethanolic extract, an active ingredient in kaju, stimulates the transportation of glucose between the cells and thus, helps to maintain blood glucose level in the body.
Tip: To reap the anti-diabetic effects of cashew nuts, add these nuts to foods such as quinoa or brown rice to get the most of it. Here is simple recipe of quinoa pulav with kaju. In a pan, add a teaspoon of oil. To this, add 2 bay leaves, 2 cloves, small stick of cinnamon and a handful of kaju. Add thinly sliced onions and cook on low flame. When onions turn slightly brown in colour, add boiled quinoa.You can also add boiled vegetables, if you like. Mix and leave for 3 minutes. Add salt and pepper powder, mix and garnish with coriander leaves. Enjoy this dish for lunch or dinner.
4. Boosts brain function
The major source of energy for the brain is glucose. However, as the organ is mostly made up of fats, it’s function acts on the steady supply of fatty acids through diet. Cashew nuts contain a whole lot of dietary compounds which play a key role in enhancing the cognitive function. Moreover, it also reduces the risk of mental health problems such as anxiety, dementia, ADHD and depression.
Tip: To improve the brain function, soak a handful of cashews at night in water. In the morning, drain the water and rinse it with water. Now, add all the cashews in a blender along with 4 cups of water and grind to make a thin solution. You can also add coconut water instead of water. You can either add a pinch of salt to make it a salty drink or add dates to make it a little sweet. Strain all the ingredients and drink it immediately (fresh). It acts as a healthy milk substitute for people with lactose intolerance.
5. Lowers the risk of gallstones
Numerous studies have reported that cashew nuts along with other dry fruits can help in lowering the risk of gallstones. The gallbladder is an organ that helps in the storage of bile acids produced by the liver. These acids play a key role in the digestion of fats. It is proved that including dry fruits such as cashew nuts in diet daily lowers the risk of developing gallstones by 25%.
Tip: The best to enjoy cashew nuts and reap its benefits is to have a handful of dry fruits such as almonds, cashews and walnuts everyday. You can either munch these nuts during your snack time or have it as a mid-morning snack options.
As cashew nuts are loaded with numerous health benefits, it is wise to include it as a part of your every day diet either as a snack or in salads, desserts or curries. Eat healthy to stay healthy.
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