The cashew tree (Anacardium occidentale), from the sumac family, is a tropical crop plant. Its fruits, known as cashews or cashew nuts, are botanically not nuts but drupes.
This is what you should know about the cashew nut.
The fruits of the cashew tree, known as cashews or cashew nuts, are botanically not nuts but drupes. The cashew tree was first discovered in northeastern Brazil. The Indians gave it the name acaju (“kidney tree”) because of its kidney-shaped fruits. From this, the Portuguese derived Caju or Cajueiro. The English name cashew is now used worldwide. Cashew trees are grown in tropical and subtropical regions, mainly in Asia and Africa. Their soil requirements are low, and they thrive in mountainous and sandy soils. In addition, they are able to survive periods of drought. Their height reaches 7 to 15 meters. Due to their shrubby shape, they are also suitable for protection against wind and erosion. World production is almost three million tons. Almost half of this is produced in India and Nigeria. For many poor countries, cashew production is a significant economic factor that ensures the survival of small farmers in particular. The cashew fruit consists of two parts, the cashew apple and the actual cashew fruit. The up to 10 cm long, pear-shaped thickened fruit stalk is called cashew apple. It smells sweet, tastes intensely sour and contains a lot of vitamin C. Since its skin is sensitive and the whole fruit perishes quickly, it is not traded internationally but processed immediately after harvesting. In Brazil, it is mostly made into cashew juice, jam, wine and vinegar, and in India also into schnapps. The cashew nut is obtained from the actual kidney-shaped cashew fruit hanging from the cashew apple. The extraction process is complex: The nuts are roasted in order to crack the hard shell. This is usually done by hand and requires sufficient harvesting personnel. The seed coat is then removed by reheating. Raw cashew nuts are inedible. Their shell contains an oil that is used for the external treatment of skin problems. In industry, it is processed into technical resins, heat-resistant rubber and insect repellents, for example against termite damage. It is also being considered for biodiesel production. The shell oil is removed from the kernels by brief flaming. If the raw food quality of the kernels is to be preserved, they must be separated from the shell by hand. Cashew kernels are only sold shelled. The light brown to white kernels have a mild, sweet taste and are also valued for their soft consistency. Cashew kernels are available throughout the year.
Importance for health
A handful of cashews is a popular, nutrient-rich snack for in between meals. People who follow a vegetarian or vegan diet appreciate such an energy boost, as do friends of the low-carb diet. Cashews are a healthy way to stave off hunger and are considered “nerve food”. This is due to the B vitamins, which increase concentration and performance. Finally, cashews are also said to prevent cancer, an effect attributed to the phenolic acids contained in the nut. Cashews have a lower fat content than other nuts, at 42 percent. They are rich in vitamins (A, B, D and E) and polyunsaturated fatty acids. They also provide a number of minerals. For example, they contain a high amount of magnesium, which is used for energy production and supports the contraction of the heart and muscles. Iron is required for the formation of the red blood pigment hemoglobin. To build bones, the body needs phosphorus. In addition, cashews are a valuable source of the essential amino acid tryptophan, which the body needs to produce the neurotransmitter serotonin. Tryptophan is considered a “happiness messenger” and is used together with vitamin B6 in the treatment of depression. Currently, research is being conducted on how to industrialize cashew apples to a greater extent, as a large amount of the fruit rots in the fields after the cashew nuts are harvested. Cashew apples are rich in vitamin C and in tannins and have high antioxidant activity. The oil extracted from cashew shells is used in Africa against warts and corns.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 553 | Fat content 44 g |
| Cholesterol 0 mg |
Sodium 12 mg |
| Potassium 660 mg | Carbohydrates 30 g |
| Dietary fiber 3.3 g |
Protein 18 g |
100 grams of unroasted and unsalted cashews also contain:
- Water 1.7 g
- Phosphorus 490 mg
- Magnesium 260 mg
- Calcium 45 mg
- Zinc 5.6 mg
- Iron 6.0 mg
- Manganese 0.87 mg
- Copper 2.22 mg
- Selenium 11.7 µg
- Niacin (B3) 1.4 mg
- Pantothenic acid (B5) 1.22 mg
- Thiamine (B1) 0.2 mg
- Pyridoxine (B6) 0.26 mg
- Riboflavin (B2) 0.2 mg
- Folic acid (B9) 69 µg
- Vitamin K 34.7 µg
- Vitamin E 0.92 mg
- Tryptophan 238 mg
Intolerances and allergies
Cashews rarely cause allergies than other types of nuts. However, if allergies occur, then the reactions often turn out to be severe and can lead to anaphylactic shock. This is especially true for children. Therefore, people who suffer from nut allergies should be especially careful when eating cashews. Occasionally, cross-reactions have also been observed, for example with pistachios and green beans. The reason for this is that the allergens in cashews are similar in structure to the proteins found in legumes. According to the EU regulation, it must be labeled if cashew nuts are contained in products. However, since they are used in versatile products, not only in foods such as energy bars and desserts, but also in personal care products, if in doubt, always ask about the composition.
Shopping and kitchen tips
Cashews are always available in stores shelled and roasted, moreover, also salted, flavored with paprika and chili or caramelized. Cashews have a long shelf life as long as they are in the sealed package. It is best to store them in a cool, dry place. Once the package is opened, make sure it is airtight and consume the kernels soon. Other products include oily cashew puree, which can be found in health food stores and is used to enhance vegetarian dishes and raw foods. A popular spread is sweetened cashew cream. Roasted kernels and sunflower oil are used to make cashew butter, which is also used as a spread and as a source of energy for competitive athletes. Pure cashew oil has a delicate flavor reminiscent of almond oil.
Preparation tips
Cashews can be combined with any kind of dishes: With raw vegetables and salads as well as in vegetable pans and meat dishes, in the wok or in the oven. They are made into pesto and spreads, sauces and dips. They can also be used to make desserts and ice cream. Due to their soft consistency, they can be easily chopped. Cashews are most aromatic when lightly toasted in a pan. This is best done at moderate temperatures so they don’t burn.