Contents
A World of Varieties
A Nutritional Powerhouse
My Health Benefits
My Unique Shape and Size
How Do You Select Good Cashews?
A Culinary Delight
Most Popular Varieties
A Nutty Conclusion
References
Summary
This autobiography of a cashew nut charts its incredible journey from the farm to the table. It talks about its birthplace, popular varieties, nutritional content, health benefits, how to determine its quality and size, its versatility in the culinary world, and conclusion.
A Nutty Introduction
Hello there! I'm a cashew nut, a kidney-shaped nut with a rich history and a flavour that tantalizes the taste buds worldwide. I'm thrilled to share my story with you. From my humble beginnings in a tropical tree to becoming a beloved snack around the world, my journey is one of adventure, nutrition, and delight. While many enjoy my nutty goodness, there are some fascinating facts about me that might surprise you. For instance, I am not technically a nut, but rather a seed that grows at the end of a unique fruit called the cashew apple. This apple, often overlooked, is juicy and sweet, with a flavour reminiscent of apples and pineapple.
My Humble Beginnings
My story begins in the lush rainforests of northeastern Brazil, where I have thrived for centuries. The Portuguese, captivated by my unique flavour and versatility, introduced me to India, Africa and Southeast Asia during their voyages of exploration. In India, I found a welcoming home, particularly along the coastal regions, where I flourished and became an integral part of the local economy and cuisine.
India is one of the largest producers and exporters of cashews in the world. The country's cashew production is mainly concentrated in the states of Kerala, Tamil Nadu, and Karnataka. Indian cashews are known for their high quality and are exported to many countries around the world. In fact, India accounts for over 60% of the world's cashew exports. The cashew industry in India provides employment to thousands of people, particularly in rural areas, and is an important contributor to the country's economy.
My Birthplace: The Cashew Tree
I was born in a beautiful cashew tree (Anacardium occidentale). My tree is evergreen, growing up to 14 metres (46 feet) tall, with a broad trunk and a canopy that provides shade and shelter. The cashew tree is a member of the same family as poison ivy and poison oak, but don't worry, I'm safe to eat! Most dwarf cultivars, growing up to 6 m (20 ft), prove more profitable, with earlier maturity and greater yields.
The tree produces an accessory fruit called a cashew apple, which is a sweet and juicy pseudo-fruit that grows attached to me.
From Farm to Feast
My journey from farm to table, is a testament to human ingenuity. Once harvested, my cashew apples are often processed into juices, jams, or even fermented beverages. However, it is my seed, the cashew nut, that takes centre stage. Extracting the nut from its shell is a labour-intensive process due to the presence of a caustic resin called urushiol that can cause severe burns. During the processing, the cashew kernels are cooked to remove this toxic liquid, called urushiol. The resulting product is sold as “raw cashews”. Some people are allergic to me, but I am a less frequent allergen than other tree nuts or peanuts. Skilled workers carefully roast the cashew apples to loosen the shells, then extract the nuts. You might be surprised to know that I'm actually a seed, not a true nut! My double shell is made up of an outer shell and an inner shell. The nuts are further processed, roasted, and packaged for distribution around the world.
A World of Varieties
While I am often seen as a single entity, I come in various shapes and sizes. The most common variety is the jumbo cashew, known for its large size and bold flavour. Other varieties include the medium cashew, the baby cashew, and the cashew kernels, which are the split halves of the nut.
A Nutritional Powerhouse
Beyond my delightful taste, I am a nutritional powerhouse which is what makes me special. Packed with essential nutrients like protein, dietary fibre, vitamins, and minerals, I offer a range of health benefits. I am a good source of heart-healthy monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease. Additionally, I am rich in antioxidants, which protect the body from oxidative stress and promote overall well-being. I'm a rich source of:
Protein: I contain around 18-20% protein, making me an excellent snack for vegetarians and vegans. My protein is high in amino acids like arginine, glutamic acid, and aspartic acid.
Healthy Fats: My fat content is primarily composed of oleic acid, a monounsaturated fat that's good for your heart. I also contain other healthy fats like linoleic acid and palmitic acid. (Keep in mind that about 20 percent of the fat content in cashews is saturated fat, which is much higher than most other nuts, so portion size is especially important).
Fiber: I'm a good source of dietary fibre, which can help with digestion and satiety. My fibre content is both soluble and insoluble, making me a great snack for promoting digestive health.
Minerals: I'm rich in copper, zinc, magnesium, and phosphorus, essential minerals for various bodily functions. Copper helps with immune function, zinc supports wound healing, magnesium is important for bone health, and phosphorus is necessary for energy production.
Antioxidants: I contain a variety of antioxidants, including vitamin E and polyphenols, which help protect against oxidative stress and inflammation. My antioxidants have been shown to have anti-inflammatory and anti-cancer properties.
Tryptophan: I contain high amounts of tryptophan. One ounce or 28.35 grams of cashews contains about 81 milligrams of tryptophan. This molecule boosts melatonin and serotonin production in the body, helping you fall asleep and stay asleep better. Because of the high tryptophan content, I am your best partner for healthy late-night snacking. One ounce or 28.35 grams of cashews contains about 81 milligrams of tryptophan.
My Health Benefits
So, how do my nutritional components translate into health benefits? Here are a few examples:
Heart Health: My healthy fats, dietary fibre, and antioxidants help support cardiovascular health by reducing inflammation and improving lipid profiles. The potassium content in me can also help lower blood pressure.
Weight Management: My protein and dietary fibre content can help with satiety and weight management, making me a great snack for those trying to lose weight. My healthy fats also support the absorption of fat-soluble vitamins.
Blood Sugar Control: My dietary fibre and magnesium content can help regulate blood sugar levels and improve insulin sensitivity. This makes me a great snack for people with diabetes or those trying to manage their blood sugar levels.
Cancer Prevention: My antioxidants and phytochemicals may help protect against certain types of cancer, such as colon and prostate cancer. The antioxidants in me have been shown to have anti-proliferative and pro-apoptotic effects on cancer cells.
My Unique Shape and Size
As I grew, I developed a unique shape, with a curved, kidney-like form and a double shell that protects me. My size varies, but I'm usually around 1-2 inches long and 0.5-1 inch wide
How Do You Select Good Cashews?
When selecting cashews, look for nuts that are evenly coloured and free from cracks or discoloration. Avoid nuts that appear shrivelled or stale. Select raw or lightly roasted cashews to preserve their natural flavour and nutritional value. When selecting me, look for:
1. Plumpness: I should be plump and firm, not shrivelled or soft.
2. Color: My skin should be a light cream color, with no signs of any mold or discoloration.
3. Size: I come in various sizes:
· W150-White Wholes 150 (Super Jumbo or Super Giant with high quality rating. Worthy of the Maharajas and Emperors of the World. These SUPER GIANT Cashew Nuts are Extremely Rare.
· W180-White Wholes 180 (Jumbo with high quality rating)
· W210-White Wholes 210 (Premium Large with high quality rating)
· W240-White Wholes 240 (Medium with a standard quality rating)
· W320-White Wholes 320 (Standard)
I am sized by the number of kernels that approximately makes up 1 pound or 453.6 grams. Meaning that the smaller the number, the bigger the cashews. The most common cashew you might find in the grocery store is a 320 (again this means that approximately 320 cashews of this size make up a pound).
A Culinary Delight
My versatility in the culinary world is truly remarkable. I can be enjoyed as a snack on my own, or incorporated into a wide array of dishes. In India, I am a beloved ingredient in curries, stir-fries, and desserts. I am also used to make cashew butter, cashew milk, and cashew cheese, offering dairy-free alternatives to traditional products.
In the Indian state of Goa, the ripened cashew apples are mashed, and the juice, called "Neero", is extracted and kept for fermentationfor a few days. This fermented juice then undergoes a double distillation process. The resulting beverage is called Feni or Fenny. Feni is about 40–42% alcohol. The single-distilled version is called Urrak, which is about 15% alcohol.
Most Popular Varieties
You might be interested to know that there are several varieties of me, including:
- Salted Cashews: A classic flavour combination that's perfect for snacking.
- Roasted Cashews: I'm roasted to bring out my natural sweetness and crunch.
- Spiced Cashews: I'm flavoured with a blend of spices, such as cumin, coriander, and chili powder, for a unique taste experience.
A Nutty Conclusion
As you savour the next cashew, remember the journey it has undertaken, from the Brazilian rainforest to your plate. Appreciate the labour and care that goes into bringing this versatile and nutritious nut to your table.
And that's my story! I hope you've enjoyed learning about me and my incredible journey. Whether you're a snack enthusiast, a health-conscious individual, or just looking for a tasty treat, I'm here to delight your taste buds and provide a wealth of nutritional benefits.
References
- Cashew. (n.d.). In Wikipedia. Retrieved October 16, 2024, from https://en.wikipedia.org/wiki/Cashew
- Cashew Nuts: Health Benefits, Nutrition Facts, and More. (n.d.). In Healthline. Retrieved October 16, 2024
· https://pubmed.ncbi.nlm.nih.gov/17377830/#:~:text=Abstract,to%20its%20high%20antioxidant%20content.
· Commission Regulation (EU) No 432/2012 of 16 May 2012.
· USDA National Nutrient Database for Standard Reference Legacy Release April, 2018. Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
· Mah, E., Schulz, J. A., Kaden, V. N., Lawless, A. L., Rotor, J., Mantilla, L. B., & Liska, D. J. (2017). Cashew consumption reduces total and LDL cholesterol: a randomized, crossover, controlled-feeding trial. The American journal of clinical nutrition, 105(5), 1070-1078.
