C a s h e w s

Cashew nuts are indeed relatively high in fat, but it is considered "good fat." Raw or Dry roasted Cashews do not have harmful cholesterol. Only deep fried Cashews contain cholesterol. Raw cashews can be dry roasted at home in microwave oven in about 3 mins at 850 watts power level. The cashew tree is native to Brazil, where its fruit is considered a delicacy. In the 16th century, the Portuguese introduced them to India and some African countries, where they are now also grown. What we call the cashew nut is actually the seed of this fruit. Cashews are rich in iron, phosphorus, selenium, magnesium and zinc. They are also good sources of phytochemicals, antioxidants, and protein.

Here are seven health benefits of cashews. Cancer Prevention Cashews are ripe with proanthocyanidins, a class of flavanols that actually starve tumors and stop cancer cells from dividing. Studies have also shown that cashews can reduce your colon cancer risk. Their high copper content also endows the seed with the power to eliminate free radicals and they are also good sources of phytochemicals and antioxidants that protect us from heart disease and cancer. Heart Health Cashews have a lower fat content than most other nuts and most of it is in the form of oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health by helping to reduce triglyceride levels, high levels of which are associated with an increased risk for heart disease. Cashews are wonderfully

cholesterol free and their high antioxidant content helps lower risk of cardiovascular and coronary heart diseases. The magnesium in cashews helps lower blood pressure and helps prevent heart attacks. Hair and Skin Health Cashews are rich in the mineral copper. An essential component of many enzymes, copper plays its part in a broad array of processes. One copper-containing enzyme, tyrosinase, converts tyrosine to melanin, which is the pigment that gives hair and skin its color. Without the copper cashews are so abundant in, these enzymes would not be able to do their jobs. Bone Health Cashews are particularly rich in magnesium. It's a well-known fact that calcium is necessary for strong bones, but magnesium is as well. Most of the magnesium in the human body is in our bones. Some of it helps lend bones their physical structure, and the remainder is located on the surface of the bone where it is stored for the body to use as it needs. Copper found in cashews is vital for the function of enzymes involved in combining collagen and elastin, providing substance and flexibility in bones and joints. Good for the Nerves By preventing calcium from rushing into nerve cells and activating them, magnesium keeps our nerves relaxed and thereby our blood vessels and muscles too. Too little magnesium means too much calcium can gain entrance to the nerve cell, causing it to send too many messages, and leading to too much contraction. Insufficient magnesium leads to higher blood pressure, muscle tension, migraine headaches, soreness and fatigue. Not surprisingly, studies have demonstrated that magnesium helps diminish the frequency of migraine attacks, lowers blood pressure and helps prevent heart attacks. Prevent Gallstones Data collected on 80,718 women from the Nurses' Health Study demonstrates that women who eat at least an ounce of nuts each week, such as cashews, have a 25% lower risk of developing gallstones. Weight Loss People who eat nuts twice a week are much less likely to gain weight than those who rarely eat nuts. Cashew nuts are indeed relatively high in fat, but it is considered "good fat." This is attributable to the ideal fat ratio in the nut, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which is recommended by scientists for tip-top health. Cashew nuts contain less fat than most other popular nuts, including peanuts, pecans,

almonds and walnuts. They are dense in energy and high in dietary fiber, making them a very valuable snack for managing weight gain.

Additional info Health benefits of Cashew nuts

Cashews are high in calories. 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers. They are rich in heart-friendly monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol. Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile. Cashew nuts are very rich source of essential minerals. Minerals, especially manganese, potassium, copper, iron, magnesium, zinc and selenium are concentrated in these nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and prevent deficiency diseases. Selenium is an important micronutrient, which functions as a co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidants in the body. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulategrowth and development, sperm generation, digestion and nucleic acid synthesis. Cashews are also rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). 100 g nuts provide 0.147 mg or 32% of daily-recommended levels of pyridoxine. Pyridoxine reduces the risk of homocystinuria, and sideroblastic anemia. Niacin helps prevent "pellagra" or dermatitis. Additionally, these vitamins are essential for metabolism of protein, fat, and carbohydrates at cellular levels. Further, the nuts are also containing a small amount of zea-xanthin, an important pigment flavonoid antioxidant, which selectively absorbed into the retinal macula lutea in the eyes. It is thought to provide antioxidant and protective UV ray filtering functions and helps prevent age-related macular degeneration (ARMD) in the elderly.

Culinary Uses in India

Raw cashews are soaked in hot water for about 1 - 2 mins and grinded to soft paste. This paste can be added in many vegetable stew preparations to improve the flavor and color of the dish. High end restaurants in India use this in their vegetable curry preparations. Split or crushed cashew along with almonds, pistachio is often sprinkled over desserts, particularly sundaes, and other confectionary to enhance the flavor.

The nuts are widely used in confectionery, as an addition to biscuits, sweets and cakes. Raw half cashews can be easily dry roasted in microwave oven in about 3 mins at 850 watts power level. These cashews can be removed after 2:30 mins, sprinkled with little vegetable oil or ghee and then continue roasting in oven for 30 secs. This will yield a dry roasted cashews with light coating of oil or ghee. After removing from oven, salt and or chilli powder can be added to a required flavor. During roasting in microwave, every 1 min the position of the cashews can be changed using a spoon. This will avoid burning of cashews due to long exposure to microwave at a same point on cashews. The dry roasted cashews are ready.

ArticleSource: http://www.nutritionandyou.com/cashew_nut.html http://www.healthdiaries.com/eatthis/7healthbenefitsofcashews.html