Cashews: what are their benefits and how much can we eat?

Cashews is a oilseed seed coming from a tree called a packerie or apple cookie.It is a fruit tree on which flowers grow which transform into fruit and which consist of two parts.The first is the upper part, which is called cashew potatoes and which is used to make juices or alcohol in producing countries.The second is none other than a shell in which we find the famous cashews.

The cashew nuts cannot be consumed immediately after being extracted from its shell: to reach the form that we know and that we consume, it must go through several chemical treatments.In question ?It contains a liquid that can be toxic and must therefore be grilled before being consumed.

If its cost is higher than that of other oil seeds, cashews has several advantages.Among them, we find "its particularly sweet taste, which makes it more accessible than other types of nuts with more pronounced flavor", notes Margot Theodorakis, dietician-nutritionist.But this is not the only asset of this oleaginous seed.

Cashews help prevent cardiovascular disease

This oleaginous seed is rich in good fats, namely in polyunsaturated fatty acids, which are in particular essential constituents of cellular membranes and which are also beneficial during pregnancy because they promote the good development of the fetus.And that's not all: unsaturated fatty acids also have a positive impact on the heart, as they also prevent cardiovascular disease.A study published in 2019 thus revealed that the consumption of nuts twice or more per week reduced by 17 % the risks of dying of a cardiovascular disease.

Cashews is rich in vitamins

This oleaginous seed is rich in vitamin K, which plays an important role in fixing calcium and also comes into play in blood clotting."This is why cashew nuts are not recommended in people following an anti-vitamin K diet, otherwise those who take anticoagulant treatment," explains the dietician-nutritionist.

Cashews also contains vitamin B9, also known as folic acid.This vitamin is notably essential in pregnant women, in order to prevent certain malformations.

Cashews: an ally for athletes

Cashews is rich in protein.Result: it is recommended in snacks for athletes.It can also be interesting in people with protein deficiency, in those who have little appetite or even in vegetarians.But beware: "it does not replace vegetable or animal proteins but can be used in addition," notes Margot Theodorakis.

Cashews: it contains many minerals

This oleaginous seed also contains calcium, beneficial for bone structure, for muscle contraction or even the regulation of tension."The cashew nut is therefore a good ally for people who consume few dairy products," notes the dietician-nutritionist.It also contains potassium, which contributes in particular to the maintenance of the heart system or the balance of nervous activity.

How to choose the right cashews?

Cashews is generally marketed entirely, crushed or puree."At home, it is also possible to enjoy its taste and its benefits by crushing it, by reducing it to powder or by manufacturing cashews," suggests Margot Theodorakis.

But before that, it is necessary to be attentive to certain details at the time of the purchase."You have to check that cashews are not salted by watching the packaging or by deciphering the list of ingredients," said dietician-nutritionist.And for good reason: the additions of salt are not recommended for health, especially in people with hypertension.

Cashews: how much can we consume?

Although cashew nuts have many health benefits, you shouldn't abuse it!The National Nutrition Health Program (PNNS) recommends a handful of oilseed fruit per day, which corresponds to around 15 to 20 grams.Margot Theodorakis, however, advocates not consuming only daily cashews but to opt for variety by also eating almonds or nuts.

Is cashew nuts a slimming ally?

Cujou Nut is not considered a full -fledged slimming food, but can be integrated into a diet, because "it can be consumed in the form of snacking and therefore replace the snacks of processed, fat, salted or sweet products"".But that's not all: "As it is rich in fiber, cashews has a satietogenic effect and therefore makes it possible to be satisfied more quickly," adds the specialist.

Cashews: Are there contraindications to its consumption?

The cashew nut is not recommended for people following an anti-vitamin K diet, in other words those who take anticoagulant treatment.The same goes for people allergic to shell fruit."All people allergic to shell fruit are not necessarily allergic to cashew nuts", specifies the dietician-nutritionist.However, it is necessary to be very careful, because a cashew nut allergy can cause skin, digestive, respiratory reactions or an anaphylactic shock in the most serious cases.

Thanks to Margot Theodorakis, dietician-nutritionist in Marseille.

Read also :

⋙ 9 good reasons to bite oils

⋙ Nuts: What are their health benefits?

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