| Scientific name: | Anacardium occidentale |
| German name: | Cashewkerne |
| Other names: | Anacardium occidentale, Acaju |
| Classification: | Sapindales |
| Family: | Anacardiaceae |
| Subfamily: | Anacardioideae |
| Genus: | Anacardium |
| Season: | Harvest time: February-April, but available all year round due to shelf life |
Cashews are really powerful: they are very healthy, have many vital and nutritious substances and are also low in fat. They have all kinds of positive effects on the body and can be enjoyed in many different ways. But unfortunately this miracle fruit also has a downside: the cashew farmers suffer from poor working conditions.
Quantity per 100 grams
| Calories | 553 |
| Fat content | 44 g |
| Saturated fatty acids | 8 g |
| Polyunsaturated fatty acids | 8 g |
| Monounsaturated fatty acids | 24 g |
| Cholesterol | 0 mg |
| Sodium | 12 mg |
| Potassium | 660 mg |
| Carbohydrates | 30 g |
| Roughage | 3,3 g |
| Sugar | 6 g |
| Protein | 18 g |
The cashew tree originated in Brazil. Today, however, it can also be found in Tanzania, India, Kenya and Mozambique. Cashew apples are traditionally processed here into jam, juice or schnapps and are destined for the local market. The cashew nuts, however, are exported all over the world.
From a botanical point of view, the cashews are not considered a nut, as it seems at first glance. They are the kernels of the cashew tree fruit. The tree grows up to 15 metres high and carries the cashew apples. In contrast to all other fruits in the world, cashew apples carry their seeds at the end of their stalks and are therefore considered pseudo-fruits. These are the cashew nuts. Inside is the cashew kernel, which is about 2-3 cm in size.
Small but wow! When it comes to health, cashews are far ahead. They are rich in vital substances and nutrients and have many positive effects on the body. They are low in fat and therefore have few calories, which is why they score points compared to other nuts. If the cholesterol level is too high, they can have a positive effect on the cardiovascular system due to their many unsaturated and polyunsaturated fatty acids. Muscles, nerves, hearts, teeth and bones benefit from the magnesium and phosphorus of cashews. Their B vitamins combat fatigue, fatigue and concentration problems.
And that's not all! The large proportion of the amino acid tryptophan is used by the body to produce serotonin. The happiness hormone, which has an antidepressant, mood-lightening, relaxing and sleep-promoting effect. Last but not least, 100 grams of cashews contain 18 grams of protein, which is a perfect source of protein for vegetarians who lack animal proteins.
The cashews score highly with their mildly nutty, slightly buttery aroma and their pleasantly soft yet crunchy consistency. They can be enjoyed not only pure as a snack, but also in salads, curries, processed into a dip or even pureed as a vegan milk and cream alternative.
The nutrient mix provided by cashews contains a whole range of vital vitamins and minerals. 100 g cashew kernels already cover 45 % of the recommended daily dose of vitamin B1. Vitamin B1 is needed by the body to convert the nutrients contained in carbohydrates into energy. Vitamin B6 also strengthens the nerves and the immune system. In addition, they provide valuable minerals that the body cannot produce itself, such as magnesium or potassium.
Harvesting and processing cashew kernels is expensive and time-consuming, as each cashew apple forms only one kernel. This makes cashews expensive compared to other fruits and nuts.
Although cashew apples fall from the tree alone as soon as they are ripe, they spoil very quickly afterwards. Therefore, the cashew farmers harvest the cashew apples in unripe condition, but the quality suffers from this. After harvesting, the nut is separated from the apples and traditionally dried in the sun. Nowadays, however, mechanical heat is also used. Once the cashews are dried, they are roasted to remove the poisonous shell. Depending on the process, the quality may suffer.
However, the harvest of cashews also has its downsides: The working conditions of the harvest workers are anything but good. They are paid very poorly, have to inhale the poisonous fumes produced during roasting and child labour is nothing unusual with the cashew harvest. Therefore, you should pay attention to a Fairtrade label and if possible also to an organic seal.