Go Nuts for Cashews: The Tropical Seed That's More Than Just a Snack

Cashews seeds are loaded with healthy fats (about 45% monounsaturated, similar to olive oil), which support heart health by lowering bad cholesterol. They're also a solid source of plant-based protein (18g per 100g), magnesium for muscle function, and antioxidants like vitamin E that combat oxidative stress. 

Moderation is key, though; at around 550 calories per 100g, they're energy-dense.

Cashew kernels are obtained through processing (roasting / steaming, shelling and peeling) of raw cashewnuts.

Processing influences bioavailability—lightly roasted cashews preserve more heat-sensitive nutrients like zinc, which boosts immunity, compared to heavily fried versions.

Cashew Kernels, for commercial purposes, are graded based on their colour, shape and size. W320 is the grade designation for White Wholes, which can be white, pale ivory, or light ash in color. The number 320 indicates the count of kernels per 454 grams.

Cashew kernels are also available as roasted, salted, flavoured and coated with spices, honey, etc.

Value-added products take it further: Cashew powder for gluten-free baking (it adds moisture and richness), cashew butter as a nut-free alternative for allergies (wait, it's not a nut!), and cashew drinks as creamy vegan milks.

Cashews' neutral flavor makes them ideal for fusion recipes—like cashew-based cheeses or Indian kaju katli sweets, where their emulsifying properties create silky textures.

The cashew tree is not native to India. It was brought into the coastal region by the Portuguese from Brazil in the 16th century to keep the lateritic soil found there from being eroded. Once people recognized the commercial value of its nuts and fruits, it emerged as an important cash crop. India is the world's top processor.

The Cashew Export Promotion Council of India (CEPC), established in 1955, plays a pivotal role in boosting exports of kernels and cashew nut shell liquid (used in paints and varnishes). This council ensures standards are met, supporting farmers and processors alike. It's a reminder that behind every cashew is a supply chain promoting sustainability and trade.

Cashews embody the best of food science: A simple seed with complex potential.