KAJOO

Cashews, known as kajoo in Hindi, are kidney-shaped seeds harvested from the cashew apple (Anacardium occidentale). Native to northeastern Brazil, they are now widely cultivated in tropical regions, including India, which is one of the largest producers. After harvesting, cashews undergo a meticulous process of roasting and shelling to remove toxic substances before they are ready for consumption.

???? Nutritional Profile

A 1-ounce (28g) serving of cashews provides approximately:Nuthealth.org+1WebMD+1

• Calories: 157 kcal

• Protein: 5g

• Fat: 12g

  • Monounsaturated fats: 7g

  • Polyunsaturated fats: 2g

• Carbohydrates: 9g

  • Fiber: 1g

  • Sugars: 1g

• Minerals:

  • Magnesium: 82mg

  • Phosphorus: 168mg

  • Copper: 0.6mg

  • Manganese: 0.5mg

  • Iron: 0.9mg

• Vitamins:

  • Vitamin K: 9.2µg

  • Vitamin B6: 0.1mg

  • Thiamine (B1): 0.1mg

  • Riboflavin (B2): 0.02mg

  • Niacin (B3): 0.3mgNuthealth.orgReddit

???? Health Benefits

• Heart Health: Rich in monounsaturated fats, cashews may help lower LDL cholesterol levels and reduce the risk of heart disease. Cleveland Clinic

• Blood Sugar Control: Cashews have a low glycemic index and may aid in managing blood sugar levels, beneficial for individuals with type 2 diabetes. Cleveland Clinic

• Bone Health: High in magnesium and phosphorus, cashews contribute to maintaining strong bones and preventing bone-related disorders.

• Weight Management: Despite being calorie-dense, cashews can promote satiety and may assist in weight management when consumed in moderation.

• Antioxidant Properties: Contain antioxidants like polyphenols and carotenoids, which help combat oxidative stress and inflammation. verywellhealth.com+1eatingwell.com+1

???? Culinary Uses

Cashews are versatile in cooking and baking. They can be eaten raw, roasted, or salted as a snack. In Indian cuisine, they are used in sweets like kaju barfi and in rich gravies such as korma. They can also be ground into a paste for sauces, added to salads, or incorporated into smoothies for added creaminess.

⚠️ Considerations

While cashews offer numerous health benefits, they should be consumed in moderation due to their high-calorie content. Individuals with nut allergies or those prone to kidney stones should consult a healthcare provider before incorporating cashews into their diet.eatingwell.com+1Vogue+1

Incorporating cashews into a balanced diet can provide essential nutrients and contribute to overall health and well-being.