10 HEALTH BENEFITS OF CASHEW NUTS

 

What are cashew nuts?

Cashews are often referred to as a nut, but botanically they are classed as a seed, as they come from the cashew fruit (which is also known as a drupe). Drupes are fruits that are fleshy on the outside, but contain a shell with a seed on the inside. Cashew plants belong to a group of plants known as anacardiaceae, which includes mango, sumac and poison ivy.

Cashew trees grow in warmer climates, such as India and Vietnam, who are some of the world’s biggest producers of cashew nuts. You can buy cashew nuts all year round in the UK as, depending on what part of the world they are grown, they are harvested at different times of the year.

Cashews are small and kidney shaped, pale yellow in colour, and have a rich, nutty and slightly sweeter taste than peanuts. They can be eaten raw, roasted, as a nut butter or cooked in curries, stir-fries and bakes.

Nutritional profile of cashew nuts

30g of raw cashew nuts contains:

• 166Kcal/695KJ
• 5.5g protein
• 13g fat
• 9g carbohydrate
• 1g fibre
• 2mg iron
• 88mg magnesium
• 1.7mg zinc

Nutritionally, cashew nuts are a good source of protein and unsaturated fat. A 30g serving contains about 160 calories, but because they are rich in protein and unsaturated fat, they provide a greater satiety level. This serving size also provides about 20% of your daily magnesium intake which is important for hormone health, as well as containing manganese, selenium, iron and zinc.

Health benefits of cashews

1. They help protect against narrowed arteries
2. They help you to live longer
3. They contain antioxidants, to help protect against certain diseases
4. They reduce the risk of heart disease and stroke
5. They may reduce osteoarthritis symptoms
6. They may help manage colitis symptoms
7. They may help healthy weight loss
8. They may help manage blood sugar levels
9. They may help reduce the risk of stroke
10. They may help prevent memory loss

Are cashew nuts good for you?

1. They help protect against atherosclerosis and may lower cholesterol levels

Cashew nuts contain folate and vitamin E which help to protect against blocked or narrowed arteries (atherosclerosis). A 2019 study also found that daily consumption of cashew nuts may help improve cholesterol levels in those with type 2 diabetes.

2. They help you to live longer

Research has found that diets higher in unsaturated fats, as found in cashew nuts, reduce the risk of both total and cause-specific mortality.

3. They help protect the body against oxidative stress

Oxidative stress can, over time, cause damage to organs, tissues and even cells which may result in various diseases such as Parkinson’s, Alzheimer’s and multiple sclerosis. Antioxidants help to ‘mop up’ oxidative stress and cashew nuts are an excellent source of antioxidants, specifically polyphenols and carotenoids.

4. They help to reduce the risk of heart disease and stroke

Homocysteine is an amino acid, but if levels get too high in the body it increases inflammation and therefore the risk of heart disease or a stroke. Consuming cashew nuts has been linked with reducing homocysteine levels in the body.

5. They may help reduce osteoarthritis degeneration

A 2020 study demonstrated that the combined antioxidant and anti-inflammatory benefits of consuming cashew nuts helps against the negative effects of osteoarthritis.

6. They may help in the management of colitis

Colitis is an inflammatory bowel condition and research suggests that cashew nuts may help reduce inflammation and help in the management of colitis.

7. They may help with healthy weight loss

Research indicates that diets that include a higher intake of nuts, like cashew nuts, are associated with reduced weight gain and a lower risk of obesity.

8. They may help in managing blood sugar levels

A 2019 study found that daily consumption of cashew nuts helped to improve insulin sensitivity, and therefore blood sugar management in those with diabetes. This is probably due to the high protein and unsaturated fat content that helps promote healthy blood sugar regulation.

9. They may help reduce the risk of a stroke

Cashew nuts are a good source of magnesium, and research has found that higher blood levels of magnesium have been linked with a reduced risk of a stroke.

10. They may help protect against memory loss

The good nutritional profile of cashews – protein, essential fats, vitamins and minerals – work together to help offer possible benefits against memory loss.

Are cashew nuts safe for everyone?

It is possible to have a cashew nut allergy, and if there is any sign of an allergic reaction such as difficulty breathing, swelling of the face, tongue or lips, then call 999 immediately, as this can be life-threatening.

Those with an existing nut allergy are more likely to be allergic to cashew nuts.

Is cashew cheese good for you?

When it comes to vegan cheese, cashew cheese is one of the better choices as it is minimally processed and typically contains just cashew nuts and water, or perhaps a little lemon juice and yeast flakes. Check the label when buying cashew cheese to ensure that it doesn’t have lots of added extras like sugar or extra oil.

The bottom line…

Cashew nuts have numerous health benefits and are a good source of nutrients including protein and unsaturated fats, as well as many vitamins and minerals. As with all nuts, they are best eaten in moderation as part of a balanced diet, and always best eaten raw rather than those that are salted or honey roasted, which then begins to negate their natural health benefits. – bbcgoodfood.com

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. 

As usual, we remind you to take your Memo Plus Gold daily. It will help to keep you alert and mentally sharp. For more information or to order for Memo Plus Gold, please visit : https://oze.my

Very few bouquets, brickbats aplenty greet Azam Baki’s clocking out as nation’s top anti-graft enforcer

 

THE much-awaited retirement of Tan Sri Azam Baki yesterday (May 2) was one celebrated with unpleasantness on cyberspace as detractors mocked the outgoing Malaysian Anti-Corruption Commission (MACC) head honcho with bluntness of sorts.

In a Facebook post by Malay language Oh! Media on Azam who officially retired after 42 years of service having issued a reminder “not to sabotage” his successor Datuk Seri Abdul Halim Aman, a commenter called on the latter “to please investigate Azam Baki”.

This is despite doubts casted that such expectation could be far-fetched as the graft buster agency’s new chief commissioner “is also handpicked by Anwar (Prime Minister Datuk Seri Anwar Ibrahim)”.

Azam’s teary parting speech as captured by Harian Metro was snubbed by detractors as “merely theatrics” with one commenter pointedly asked, “what is the action like if every civil servant has millions in share ownership”.

On Buletin TV3’s FB Reel which also captured Azam’s teary parting speech, one commenter reminded him to “stand by, you’re next” while another who called for his arrest wanted him “to explain how you could have so many shares in your possession with a civil servant’s salary”.

Blogger-turned-two-term DAP lawmaker (2008-2018) Jeff Ooi in bidding adios to Azam, wondered how Malaysians would rate the latter who served “six years as MACC chief – three of which were on gracious extension after mandatory retirement age thanks to PMX”.

“Azam served under three PMs – Tan Sri Muhyiddin Yassin, Datuk Seri Ismail Sabri Yaakob and PMX – and had his contract renewed in 2023, 2024 and 2025,” recounted Ooi who is now Parti Warisan Sabah’s Penang state coordinator.

“But he only took CBT (criminal breach of trust) actions on the first two and went limped on Corporate Mafia and (the) Bestari migrant workers contracts that surfaced during the current Putrajaya administration.”

MCA Youth secretary-general Saw Yee Fung lambasted the fact that while Azam’s contract officially ended yesterday (May 12), the report by the Special Committee on his stockholding of 17.7 mil shares in Velocity Capital Partner Bhd worth RM1.42 mil has still not been made public.

“How much longer does the government intend to delay the matter?” she groused in a statement.

“The Madani government remains silent over the series of controversies involving Azam Baki and the MACC despite international media revelations regarding his excessive shareholdings to allegations linking the MACC under his leadership to a so-called ‘corporate mafia’ scandal.”

Added the actuary who contested in the 2022 national polls under the Barisan Nasional (BN) ticket for the Bayan Baru parliamentary seat in Penang:

If Azam Baki is involved in corruption, then this is not an ordinary graft case because he was leading the MACC.

It would amount to knowingly breaking the law, abusing power, using public office for personal gain and betraying the very institution entrusted to fight corruption.

If the government claims to champion anti-corruption while allowing Azam Baki to leave through an honourable retirement, then this is an extremely hypocritical approach. –  Focus Malaysia

Malaysia smashes first-quarter tourism record with 10.6 million arrivals

 

Tourism, Arts and Culture Minister Datuk Seri Tiong King Sing said Malaysia received 10,647,200 international visitors between January and March this year, a 5.4 per cent increase from the same period last year. — Picture by Yusof Mat Isa

KUALA LUMPUR, May 13 — Malaysia recorded a new tourism milestone in the first quarter of 2026, welcoming more than 10.6 million international visitors — the highest ever for the period and the second consecutive year the country has crossed the 10 million mark in the first three months of the year.

In a statement today, Tourism, Arts and Culture Minister Datuk Seri Tiong King Sing said Malaysia received 10,647,200 international visitors between January and March this year, a 5.4 per cent increase from the same period last year.

The figure surpassed last year’s previous record of 10,102,972 arrivals by roughly half a million visitors.

Tiong noted that before the Covid-19 pandemic, Malaysia had never crossed the 10 million mark in the first quarter, with arrivals during the corresponding period in 2019 standing at 9,011,670.

He attributed much of the growth to strong Chinese New Year travel demand, particularly from China, alongside expanded flight connectivity into Malaysia.

Malaysia also recorded its highest-ever monthly tourist arrival figure in February this year, when international arrivals reached 3,472,557.

According to Tiong, it was the first time monthly arrivals had exceeded the three million mark.

He said the surge was largely driven by Chinese New Year travel, supported by increased flight frequencies between Malaysia and China during the festive season.

During the period, airlines including China Eastern Airlines and Shanghai Airlines increased routes between both countries from 82 to 106, while total flights rose to 424 throughout the travel window.

The move helped push arrivals from China during Chinese New Year to 604,675 visitors.

China remained Malaysia’s strongest growth market in the first quarter, contributing an additional 280,000 visitors compared to the same period last year.

Tiong said arrivals from China grew 25.2 per cent year-on-year, making it the single biggest contributor to Malaysia’s tourism growth, while Australia recorded double-digit growth at 11.4 per cent.

Overall, 12 source markets contributed more than 100,000 visitors each during the first quarter.

However, some markets registered declines, including Indonesia at 3.3 per cent, India at 1.5 per cent and South Korea at 3.1 per cent.

Tiong said Asean remained Malaysia’s largest tourism source region, with total arrivals increasing by more than 350,000 visitors in the first quarter.

Among Asean countries, only Indonesia and Vietnam recorded declines, with Vietnam dropping 11.6 per cent, while other member countries posted growth ranging between 3.5 per cent and 54.3 per cent.

Beyond Asean, arrivals from East Asia also rose by more than 200,000 visitors, while Europe, the Americas and Oceania each registered increases exceeding 10,000 arrivals. Central Asia recorded the highest regional growth rate at 20 per cent.

Malaysia also crossed another tourism milestone when European visitor arrivals exceeded 500,000 in the first quarter for the first time.

Tiong said the ministry has been targeting European travellers as part of efforts to increase tourism receipts, as visitors from the region typically stay longer in Malaysia.

Of the 16 key European markets tracked by the ministry, 15 recorded growth in arrivals during the first quarter.

Among the strongest-performing markets were Turkiye, which grew 77.3 per cent, followed by Ukraine at 35.3 per cent and Poland at 23.7 per cent.

Germany was the only major European market to record a decline, falling 10.2 per cent.

Despite the overall growth, Tiong acknowledged that geopolitical tensions in the Middle East had begun affecting tourism flows towards the end of March.

He said disruptions to fuel supply and changes to flight routes had increased airline operating costs, contributing to higher ticket prices and some flight cancellations.

The Middle East region recorded the steepest decline in visitor arrivals, down 27.2 per cent year-on-year, while South Asia and North Africa also registered declines of 6.7 per cent and 8.4 per cent respectively.

Still, Tiong described Malaysia’s overall first-quarter performance as “encouraging”, noting that six out of nine tourism regions recorded growth.

Malaysia’s tourism growth was also supported by expanded international air connectivity.

Tiong said 20 new scheduled international routes began operations during the first quarter, with 12 airlines collectively adding 95 international flights per week into Malaysia.

Five additional airlines also operated six charter routes connecting Malaysia with China and Hong Kong.

Xiamen Airlines meanwhile upgraded its Nanjing-Kuala Lumpur route into a daily service beginning in March.

Tiong said the ministry would continue strengthening partnerships with international tourism and aviation players ahead of Visit Malaysia Year 2026, including through engagements at the Asean Tourism Forum in Cebu and ITB Berlin earlier this year.

He also confirmed that Lufthansa will begin direct Frankfurt-Kuala Lumpur flights from October 25 this year. - malaymail

Goodbye long queues, hello couch: Malaysia’s government offices now fit in your phone

 

Three individuals, including two immigration officers, were detained during two separate operations in Johor and Sabah on Monday and yesterday, for their alleged involvement in the abuse of the online Malaysian passport application facility. — Picture by Miera Zulyana

KUALA LUMPUR, May 13 — For decades, a trip to a government office in Malaysia was a test of endurance.

It meant taking time off work, navigating traffic to reach administrative complexes, hunting for parking, pulling a queue number, and waiting — often for hours — just to complete a basic transaction.

Today, the landscape has shifted dramatically. Many of these once-tedious processes can now be completed in minutes from a smartphone, saving Malaysians precious time, fuel, and the frustration of lost productivity.

The recent integration of MyDigital ID as a mandatory login for MyJPJ users is the latest milestone in this evolution, indicative of a broader, more aggressive push toward a unified government technology (govtech) ecosystem.

Across the board, a wide range of agencies have shifted key services online, drastically reducing the need for physical queues and manual paperwork.

Here is a look at how digital platforms are transforming public service delivery in Malaysia:

National Registration Department (JPN)

While final biometric capture and document collection still require a physical presence, the JPN has moved significant portions of its workflow online.

Malaysians can now initiate MyKad applications and replacements, register births and deaths, book appointments, and check the status of citizenship or marriage documents via the department’s digital portals, significantly slashing wait times at the counter.

Road Transport Department (JPJ)

The JPJ has become a digital frontrunner. Road tax (LKM) renewals are now entirely digital, eliminating the need for the traditional physical sticker.

Motorists can also renew driving licences, and check or settle summonses directly via the MyJPJ app — effectively removing the need to visit a physical branch for most users.

Even ownership transfers can be completed online if both seller and buyer are verified MySikap users.

Immigration Department (JIM)

The days of queuing at dawn for a passport are largely over. Renewals, online payments, appointment bookings, and application tracking are now handled digitally. Applicants typically only need to appear in person for a quick biometric verification and collection.

Long-term social visit pass applications and temporary work pass renewals have also migrated online.

Inland Revenue Board (LHDN)

LHDN’s MyTax portal is one of the most mature digital systems in the country. Income tax filing (e-Filing), payments, and refund tracking are now fully digital, transforming a paperwork-heavy annual chore into a seamless, end-to-end online experience.

Companies Commission of Malaysia (SSM)

With the EzBiz portal, eligible Malaysians can register sole proprietorships and partnerships, renew business certificates, update company details, and submit annual filings entirely online.

Employees Provident Fund (EPF)

Through the i-Akaun platform, members can track their contributions in real-time, manage investments, and submit withdrawal applications without ever stepping foot in a branch.

Social Security Organisation (Socso)

The ASSIST portal allows employers to manage registrations, update records, and submit contributions digitally, while employees can file claims and monitor their protection status online.

Cash assistance and subsidies (MySTR)

The Sumbangan Tunai Rahmah (STR) programme has moved its core operations online. Eligible Malaysians can apply for financial aid, update personal details, check payment statuses, and submit appeals digitally, ensuring social safety nets are easily accessible without repeated visits to district offices.

Royal Malaysia Police (PDRM)

Through the MyBayar PDRM portal and app, motorists can settle traffic summonses instantly.

Additionally, the e-Reporting system allows citizens to lodge selected non-criminal police reports electronically.

Land and Property (e-Tanah)

State-level e-Tanah systems have revolutionised land administration. In many states, title searches and quit rent payments can now be conducted online, bypassing what were traditionally some of the most time-consuming counters in the public service.

Education Services

From UPUOnline for public university, polytechnic, and community college admissions to PTPTN’s digital platforms for student loans and repayments, the education sector’s administrative backbone is now almost entirely digital.

Bridging the digital divide

For citizens, the impact is profound. What once required planning half a day around government office hours can now often be sorted over a cup of coffee.

The nationwide rollout of MyDigital ID is expected to be the “master key” for this ecosystem, enabling a single, secure login across all government platforms.

This will reduce repeated identity verifications and pave the way for even more complex services to go fully online.

However, this digital leap is not without its hurdles. While it offers unparalleled convenience, it also exposes a digital divide, particularly for those with limited digital literacy or inconsistent internet access.

Yet, for Malaysians in remote areas with adequate connectivity, the impact remains transformative, slashing the cost and time of long-distance travel to urban centres and ensuring that essential government services are finally just a tap away. - malaymail

Home Minister denies arbitrary citizenship for Chinese nationals

 

KUALA LUMPUR: Home Minister Datuk Seri Saifuddin Nasution Ismail has dismissed allegations that citizenship was arbitrarily granted to Chinese nationals, calling the claims “malicious slander” and fake news intended to incite public sentiment.

He said the accusations were irresponsible and should not be weaponised for political purposes, especially at a time when the government is focused on helping the rakyat navigate the global supply crisis.

He said he had repeatedly clarified the matter in Parliament and during media engagements, with supporting data and facts, yet defamatory posters containing elements of race, religion and royalty (3R) issues had resurfaced and gone viral again despite his earlier denials last March.

“The process of approving citizenship applications is not carried out arbitrarily, let alone to fulfil the political agenda of certain parties,” he said in a statement on his Facebook page on Wednesday (May 13).

Saifuddin Nasution stressed that all citizenship applications are subject to the Federal Constitution, existing laws and strict security screenings.

He also dismissed allegations that he had “freely granted citizenship to Chinese citizens”, saying the accusations were deliberately spread to confuse the public and inflame tensions.

He urged the public not to be easily influenced by false narratives and to verify information through legitimate sources.

“Spreading slander and false news is not only irresponsible, but can also threaten national harmony and security,” he said.

Saifuddin also called on those responsible for spreading the allegations to immediately stop what he described as unethical actions and instead support the government's efforts to address current challenges, including the global supply crisis affecting the people and the country.

He added that this was not the time to create unrest, exploit sensitive sentiments or burden the rakyat with baseless propaganda, especially as many are facing rising living costs and global economic uncertainty.

“All parties should act responsibly in disseminating information and prioritise stability, unity and the well-being of the nation,” he said.

- Star

Gelugor brought a high-rise objection to state assembly

 

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GEORGE TOWN: Residents protesting a proposed mega development in Gelugor brought their objections to the Penang state legislative assembly building in Lebuh Light on Wednesday (May 13).

About 30 residents holding placards submitted protest petitions to the state government, fearing the high-rise project would permanently alter their neighbourhood’s character.

Gelugor Neighbourhood Association chairman Datuk Ahmad Ibni Hajar, who led the protest, said residents strongly opposed the proposed Lot 642 project, which involves four high-rise towers: two 61-storey blocks and two 45-storey mixed-development blocks.

He said the association had received over 4,000 petitions from residents concerned that the project would worsen congestion, strain infrastructure and further reduce limited green spaces.

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In a statement, the association said Gelugor residents were already under pressure from two recently completed mega apartment projects, Ideal Residency and Venice, which added 2,850 units.

It said the Lot 642 project would raise the number of new housing units nearby to about 6,363 within a short period.

“This is a drastic increase that existing infrastructure, including roads, water supply and public utilities, clearly cannot cope with,” the association said.

The association also cited the impact of the Air Itam-Lim Chong Eu Expressway bypass project, saying that another large-scale development would worsen traffic, noise, vibrations, and construction-related air pollution.

It said the proposed towers would become a “continuous source of pollution” that could affect residents’ respiratory health and quality of life.

The association added that Gelugor already lacks green recreational spaces.

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“Residents in Gelugor have long faced the absence of a safe public park for sports, recreation and community activities,” it said, adding that Lot 642 could be turned into a public park or green lung.

The group also warned that uncontrolled development would permanently change Gelugor from a low- to medium-density neighbourhood into a densely populated urban area.

It also urged authorities to publicly disclose the Environmental Impact Assessment (EIA), Social Impact Assessment (SIA), Traffic Impact Assessment (TIA), Health Impact Assessment (HIA) and Cumulative Impact Assessment (CIA) reports before any approval is granted.

Gelugor MP Ramkarpal Singh, who met the residents outside the legislative building, said discussions had already been held with the committee in April.

“We met with the committee in April.

“We heard their concerns and engaged in necessary discussions,” he said.

Also present was Seri Delima assemblyman Connie Tan Hooi Peng. - Star