Cashew is one of the most popular of all nuts due to its mild and slightly buttery taste , as well as its crunchy yet soft consistency. They are often found in student food or cereals, are popular snacks for in between and are also becoming increasingly important in the production of plant-based alternatives for dairy products .
Nevertheless, many people avoid healthy seeds because cashews are known to contain a lot of fat. You can find out why the concern about the fat content of cashews is unfounded and why you should integrate them into your diet here:
Where do cashews come from?
Basically, cashews are not nuts at all from a botanical point of view. They form the seeds of the so-called cashew apple and thus count as stone fruit. The cashews form a 2-3 cm long stem at the bottom of the pepper-like fruit.
The cashew tree originally comes from Brazil , but now it also grows in India and some countries in Africa. There, the fruit is also processed into juice, jam or schnapps.
Cashews as a true superfood
One speaks of superfoods when one food can do more than others, and this definitely includes cashew nuts.
For example, it is rich in B vitamins such as B2, B5 and B6. These vitamins support our body in converting food into valuable energy and strengthen our immune system .
Particularly impressive is their proportion of B1 , which contributes to the regeneration of our nervous system .
Another reason why cashews are so healthy is because of their high mineral content . They mainly provide iron, magnesium and zinc , which cannot be produced by the body itself and must therefore be absorbed through food.
With 270 milligrams of magnesium , 100 grams of cashews already provide 100% of the recommended daily dose of the important mineral. Cashews thus promote our performance , which is why they are often found in student food for a reason.
The zinc it contains has an anti-inflammatory effect and ensures strong hair and nails. In addition, it works from the inside against blemishes. Cashews are therefore also a tasty tool when it comes to beauty .
Does the fat of the cashews make you fat?
It is well known that nuts are real calorie bombs and contain a lot of fat. Nevertheless, they are a popular snack for health-conscious people and can even help with weight loss.
Compared to other nuts, cashews with 553 kCal per 100 grams are those nuts with the fewest calories . As a comparison, the pecan nut is the most calorie-rich nut with a proud 705 kcal per 100 grams.
Cashew nuts also scored the lowest in terms of fat content at 44% . Here, the macadamia nut is considered the leader with 73%.
Despite their high calorie and fat content, cashews are the ideal snack during a diet .
The reason for this is their high fiber content, because fiber reduces the feeling of hunger and at the same time increases the feeling of fullness. So if you snack on cashews regularly, you automatically eat less and thus save calories in total.
Nevertheless, you should pay attention to the amount if you are currently on a diet. A handful of cashews a day is healthy and supportive, but that's all it should be.
The healthy fat of cashews
If you think of fat, you usually have images of greasy junk food such as chips, burgers, fries and the like in mind. You can 't just say that fat is unhealthy . In fact, it is an important part of our food that is essential for our body.
Fat is harmful if you eat too much of the so-called saturated fatty acids . These are mainly found in animal products such as butter, cream, sausage or cheese. If you eat too much of the unhealthy fat, you risk increased cholesterol levels and cardiovascular disease .
The fat you ingest via cashews is predominantly unsaturated fatty acids . These healthy fats lower cholesterol levels and have a positive effect on the cardiovascular system.
They also help the body absorb fat-soluble vitamins A, D, E and K. They promote wound healing, protect our cells and are important for strong teeth and bones.
Conclusion and breakfast tips
Although cashews actually contain a lot of fat, they still have the lowest fat content among all nuts. They mainly supply our body with healthy fats , which make an important contribution to our health.
Cashews are particularly good at breakfast, we think. Give your cereal an extra crunch with a serving of cashews, use it as a delicious topping for your porridge or try our deliciously creamy Cashew Green Smoothie Bowl.
Our top tip: Process cashews into fresh cashew milk and use them as a delicious and healthy alternative to conventional milk or plant-based drinks from the supermarket for your porridge or cereal – without any additives and always fresh:
Cashew milk
Accessories
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Strainer or Nut Milk Bag
Ingredients
- 100 g cashews
- 1 tablespoon dates, agave syrup or date syrup for sweetening
- 1 litre of water
- 1 pinch of salt
Preparation
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Soak the cashews in 3 cups of water overnight or for 8 hours.
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When the cashews are soft, mix the cashews with 2-4 cups of water, two dates and some salt.
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Sieve the mixture through a sieve or nut milk bag.
