Cashew Nut Nutrition

Scientific Name: Anacardium occidentale

Order: Sapindales

Family: Anacardiaceae

Cashew nuts (Anacardium occidentale) are in Anacardiaceae family, which also includes mangoes, sumacs, etc. Cashew nuts are kidney-shaped nuts that grow outside and hang at the bottom of cashew apples, unlike others nuts that grow inside of a fruit. Vietnam is the leading producer of cashew nuts. Fresh cashew nuts are light green and turn brownish-orange when roasted. Cashews can be made into milk and cheese. Cashew nuts have a high amount of fat (67% daily value [DV]). Most of the fats from cashew nuts come from monounsaturated fats and polyunsaturated fats which are beneficial fats that can improve a person's cholesterol levels. Cashew nuts also contain high amounts of thiamin (28% DV), also known as vitamin B1. Thiamin helps keep blood sugar and insulin levels in check and blood pressure under control. It also lowers the risk of heart diseases. Moreover, cashew nuts are high in vitamin B6, which helps the body maintain a healthy immune system. It also benefits the brain as it aids in brain development. The amount of vitamin K (43% DV) in cashew nuts is beneficial for bone health and normal blood clotting. Cashew nuts are generous in antioxidant minerals such as copper (110% DV), iron (37% DV), magnesium (73% DV), and manganese (83% DV). These antioxidant minerals are helpful for bone, heart health, iron absorption, and muscle/nerve function.