Cashews are rich in magnesium, protein, and valuable fats. Learn all about their effects, nutritional values, and uses.
What are cashews?
Cashews are the seeds of the cashew tree (Anacardium occidentale), which originally comes from Brazil and is now mainly grown in tropical regions. Botanically, cashews are not true nuts, but rather the seeds of a fruit called the cashew apple.
Cashews are characterized by their mild, creamy taste, which makes them particularly versatile in the kitchen.
Nutrients in cashews
Cashews are a nutrient-rich food that provides a variety of important minerals and macronutrients. Compared to other nuts, they contain slightly less fat, but more carbohydrates.
|
Nutrient |
Effect in the body |
|---|---|
|
Magnesium |
Supports muscles, nerves, and energy balance |
|
Iron |
Important for blood formation |
|
Zinc |
Supports the immune system |
|
Protein |
Promotes muscle building and satiety |
|
Unsaturated fatty acids |
Good for heart and blood vessels |
Cashews are particularly known for their high magnesium content, which contributes to normal muscle function and energy metabolism.
Benefits of cashews
1. Support for the nervous system
The high magnesium content contributes to the normal function of the nervous system and the reduction of fatigue.
2. Energy and performance
Thanks to their carbohydrate content, cashews provide energy and are a good snack for active people.
3. Support for blood formation
Due to their iron content, cashews contribute to the formation of red blood cells.
4. Heart and blood vessels
Unsaturated fatty acids can help regulate cholesterol levels and support the cardiovascular system.
5. Plant-based protein source
Cashews are a good addition to a plant-based diet and provide valuable protein.
Nutritional values of cashews (per 100 g, natural)
- Energy: approx. 550 kcal
- Fat: 44 g (predominantly unsaturated fatty acids)
- Protein: 18 g
- Carbohydrates: 30 g (of which sugar: approx. 6 g)
- Fiber: 3 g
Compared to other nuts, cashews have a slightly higher carbohydrate content.
How many cashews per day are advisable?
A quantity of about 25–30 g per day is recommended. This portion provides important nutrients and can be well integrated into a balanced diet.
Use in the kitchen
Cashews are particularly versatile and very popular in modern, plant-based cuisine:
- As a snack, plain or roasted
- In curries and Asian dishes
- As a base for vegan sauces, creams, and cheese alternatives
- In smoothies or energy bars
- As cashew butter or an ingredient in desserts
Their creamy consistency makes them excellent for plant-based alternatives to cream or cheese.
Purchase & Storage
- Prefer natural, unsalted cashews
- Store them in a cool, dry, and airtight container
- Protect from light and heat to maintain quality
- Use opened packages promptly
Conclusion
Cashews are a versatile all-rounder with valuable nutrients. They provide energy, support the nervous system, and are an ideal plant-based protein source. Their mild taste makes them excellent for use in both sweet and savory dishes.
