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“Cashew nuts are a healthy snack choice due to their nutritional benefits.”

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Compiled and written
by Dr. Harold Gunatillake
(Order of Australia (OAM), FRCS, FICS, FIACS, AM(Sing), MBBS(Cey)


Sri Lankan cashews are highly sought after for their milky flavour, and the market for Rancrisp cashews continues to grow.

The cashew, Anacardium occidentale L., belongs to the Anacardiaceae or cashew family. Two related plants in this family are the mango and pistachio trees. Cashew nuts are kidney-shaped seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree, is native to the coastal areas of North-Eastern Sri Lanka, Brazil, and Peru.

In the 16th century, Portuguese explorers introduced cashew trees to other tropical regions such as India, Indonesia, some African countries and Sri Lanka, where they are now grown. The cashew tree was famous for its apple, which is hardly eaten in our country but is a delicacy in some countries. It is eaten ripe, mixed in fruit salads, or pickled. The trunk of the tree is also used as firewood.

Cashews are sold with the shell removed because the interior of the shell contains a caustic resin known as cashew balm. In Sri Lanka, we call it milk, and it is essential to remove this resin before the nuts are ready for consumption. The resin is poisonous and used in industries to make varnishes and insecticides. The shells are also burnt in rural homes to keep off mosquitoes, and breathing the smoke may damage the lungs in the long run.

Cashews are a nutritious food item that are packed with fibre, protein, and healthy fats. Additionally, they contain various vitamins, minerals, and beneficial plant compounds that can help protect your health. Like other nuts, cashews have the potential to promote weight loss, regulate blood sugar levels, and improve heart health. However, it’s important to note that less research is available on the specific benefits of cashews compared to other nuts. Cashew contains lower fat content.

Promoting cashew nutsSri Lanka has an advantage in promoting the health benefits of cashews, as we have a government corporation and a suitable site in Pasyala (Cadju pura). A massive billboard by the roadside at this site, before entering Pasyala, will remind motorists to stop and purchase some nuts to enjoy on the way to the hills. A giant billboard displaying “Good for your Heart” would be most appropriate. Furthermore, good toilet facilities provided by the local Mirigama Council will encourage drivers to take a break at this spot, mainly for the comfort of the tourists, which invariably promotes sales

Cashew oil contains a lower fat content than most other nuts; approximately 75% of their fat is unsaturated fatty acids, plus 75% of this unsaturated fatty acid content is oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health, even in individuals with diabetes.

Studies of diabetic patients show that monounsaturated fat when added to a low-fat diet, can help reduce high triglyceride levels.

Fat is carried in the bloodstream as triglycerides and settles in the body, especially under the skin and surrounding organs as triglycerides.

People with diabetes invariably have high triglyceride levels in their blood, and “statin” drugs may fail to bring them down. It stands to reason that they eat plenty of cashew nuts in their food, provided the dishes have reduced fat. As mentioned in previous articles, people with diabetes should eat plenty of big onions, crushed garlic, and cinnamon to lower their sugar levels in the blood naturally. A person with diabetes can verify this by checking the glucometer reading before eating these and two hours after. Daily exercise also brings down the sugar levels in the blood.

Increased triglyceride levels in the blood influence heart disease. They prevent the good cholesterol (HDL) from removing the bad cholesterol (LDL) from the bloodstream. They also settle down in the body and cause weight problems. Increased weight causes inflammatory diseases like atherosclerosis, heart disease, stroke, gall bladder disease, arthritis, and many others.

Take cashew nuts to ensure you have plenty of monounsaturated fats. Cooked cashew nuts in a white curry form do not destroy the nutrient values of the nuts. Just a quarter-cup of these delicious nuts supplies 37.4% of the daily value for mono-unsaturated fat.

Good source of nutrients

In addition to the high monounsaturated fats, cashew nuts are a good source of copper, magnesium, zinc and biotin. Copper is an essential component of many enzymes and beneficial for a wide range of physiological processes, including iron absorption from the gut, elimination of free radicals, development of bone, connective tissue, and production of skin and hair pigment called melanin, hence suitable to prevent greying of hair.

Copper is also a component of the enzyme superoxide dismutase, essential in energy production and antioxidant defences. Copper also helps to make the ground substance to keep the blood vessels elastic and flexible, a vital function for preventing high blood pressure, heart disease and stroke. It also helps to form the ground substance for bones and joints to keep them functionally active. In the colon, copper prevents the increase of faecal-free radical production responsible for colon cancer.

“Cashew nuts have several benefits due to copper in them.”

When the copper intake is inadequate, one could develop iron deficiency anaemia, spontaneous rupture of minute blood vessels, osteoporosis in old age, joint problems like rheumatoid arthritis, brain damage, the elevation of (LDL) bad cholesterol, reduction of good cholesterol (HDL), irregular heartbeat, increased susceptibility to infections, and accelerated greying of hair.

Daily consumption of a quarter-cup of cashews will supply you with 38.0% of the daily recommended value for copper. Wearing copper bracelets and other copper ornaments also helps the absorption of copper through the skin.

Magnesium in cashew nuts.

Magnesium is essential in preventing bone damage. Two-thirds of the magnesium in the human body is found in our bones. Magnesium is stored on the surface of bones for the body to draw when required.

Magnesium, by balancing calcium, helps regulate nerve and muscle tone. Magnesium is nature’s calcium channel blocker in many nerve cells, preventing calcium from rushing into the nerve cell and activating the nerve. By blocking calcium’s entry, magnesium relaxes our nerves (and blood vessels and muscles they innervate). Calcium antagonists are given to control high blood pressure and relax the heart muscles. In magnesium deficiency situations, calcium tends to gain entry, and the nerve cell can become over-activated, sending too many messages and causing excessive contraction.

Insufficient magnesium can contribute to high blood pressure and muscle spasms (including spasms of the heart muscle or the spasms of the airways, leading to asthma attacks. Magnesium deficiency may cause migraine headaches, too.

Eating an adequate quantity of cashews daily may reduce blood pressure, muscle tightness, and fatigue, prevent heart attacks, promote standard sleep patterns in women suffering from menopausal sleep disturbances, and reduce the severity of asthma.

Just a quarter cup of cashews provides 22.3% of the daily value of magnesium.

“Just the Fruit for Men.”

Improved fertility is among the primary benefits of cashews for men. These nuts are rich in zinc, which boosts fertility. However, this benefit is not limited to males; it can also affect female fertility. Adding a handful of cashews to your diet can help maintain a healthy sperm count and promote fertility.

Preventing gallstones

Dietary data collected on 80,718 women from the Nurses’ Health Study showed that women who ate at least an ounce of cashew nuts, peanuts, or peanut butter each week had a 25% lower risk of developing gallstones.

Eating a handful of cashew nuts when hungry also diminishes one’s appetite, another way of controlling your body weight.

A quarter cup of raw cashew nuts contains 196.60 calories, nutrient copper 0.76 mg, magnesium 89.05 mg, tryptophan 0.07 g (also found in fresh cow’s milk – helps sleeping problems) and phosphorus 167.83 mg.

Cashew provides essential fatty acids, B vitamins, fibre, protein, carbohydrates, potassium, iron and zinc.

Curing infections

Charles Weber, MS, writes that chemicals in cashew nuts, cashew apples and shell oil kill gram-positive bacteria, which cause tooth decay, acne, tuberculosis, and leprosy. He states that he made raw cashew nuts the central part of his diet for 24 hours on five occasions and eliminated an abscessed tooth all five times.

The active chemicals are anacardic acids with a 15-carbon unsaturated side chain. Dr. Weber states that the side chain with three unsaturated bonds was the most active against Streptococcus mutants. Much research is required to determine the cashew’s further antibiotic effects.

Anacardic acid has been used effectively to treat tooth abscesses due to their lethality to gram-positive bacteria.

The tree’s bark is scraped and soaked overnight or boiled as an anti-diarrheal.

As I have promoted eating “pol sambal” daily for health reasons, mixing it with crushed cashew nuts is a good delicacy. The combined taste is exquisite.

Cashew apple

This is an oval or pear-shaped accessory fruit or false fruit that develops from the receptacle of the cashew flower. Called the cashew apple, better known in Central America as “Maranon,” it ripens into a yellow or red structure about 5-11 cm long. It is edible and has a strong “sweet” smell and taste. The pulp of the cashew apple is juicy, but the skin is fragile, making it unsuitable for transport. It is used as a flavour.

Unfortunately, cashews are out of the poor man’s reach; only the rich can afford them, even in the country where they are grown.



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Features

Combining local resources,traditional knowledge and science to build a food-secure Sri Lanka

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World Food Day 2026: Innovating today for a better food future

by Dr. Kaushalya Wijayasekara

What will be on the Sri Lankan dinner table ten years from now? Will our children be able to get nutritious food at a price their families can afford? Will farmers be able to grow enough despite changing weather and rising costs? And how much of the food we produce will actually reach the consumer, instead of being lost or wasted along the way?

These questions can’t wait. A farmer faces unpredictable weather. A family faces rising food costs. Fruit goes unsold after a good harvest. Some children do not get enough nutrition. The future of food is tied to the future of Sri Lanka itself.

World Food Day 2026 is a chance to look beyond the immediate problems and ask whether we can build a food system that feeds our people well, gives farmers better opportunities, protects the environment and makes better use of what we already have. The answer can be yes, but we will have to think differently.

We are not starting from zero. Sri Lanka has diverse crops, fisheries, traditional food knowledge, indigenous varieties, research institutions, universities and a young generation able to create new solutions. What we need is to bring these together and act. Producing more will not secure our food future on its own. It will depend on how intelligently we produce, process, preserve, distribute and consume food.

Making more of what we already have

Innovation does not always mean inventing something new. Often it means finding better uses for the resources we have.

Sri Lanka grows traditional rice varieties, kurakkan, green gram, cowpea, jackfruit, breadfruit, cassava, sweet potato, coconut and palmyrah. All of them have great potential for modern, nutritious, value-added foods. Jackfruit and breadfruit can be made into flour and other convenient products. Traditional rice varieties can go into new foods that suit changing consumer needs. Palmyrah, with its strong cultural heritage, can create new income through better processing, packaging, quality assurance and market development.

The aim is to connect our traditional food knowledge with modern consumer needs and technology, while keeping our food heritage.

Stop wasting the food we produce

Reducing food loss and waste should be a major priority. Seasonal fruits such as mango, banana, papaya and pineapple can be lost in large quantities when production exceeds demand or when storage, transport and processing facilities are inadequate. With suitable technology, these fruits can become dried products, pulps, powders, beverages and other shelf-stable foods.

Agricultural and fisheries by-products are resources too. They could be turned into food ingredients, animal feed, bio-based products and other useful materials, which would move us toward a more circular food economy.

Technology alone is not enough. We need stronger local processing facilities, cold storage, efficient transport, collection centres and market information systems, especially close to where food is produced. Cutting food loss raises the value of what our farmers and fishers already produce.

Nutrition and food safety come first

Food security means more than having enough food. People also need food that is safe and nutritious.

Sri Lanka can develop affordable, nutritious foods from local pulses, grains, vegetables, fruits and fish. Children and other vulnerable groups should get particular attention. Schoolchildren in particular deserve a focus: safe, nutritious, locally sourced products for school feeding programs would support child nutrition, local farmers and domestic food industries at the same time.

Food safety must stay at the centre of food innovation. Good hygiene, quality control, laboratory testing, traceability and appropriate food safety systems are what make new products safe as well as attractive and nutritious.

A food system that can cope with climate change

Climate change is already affecting agricultural production, water availability, crop yields and food prices. We need food systems that can handle changing conditions. That means climate-resilient crops, efficient water use, soil and water conservation, better storage and resource-efficient food processing.

Traditional knowledge matters here. Generations of Sri Lankan farmers have developed practices suited to local climates and ecosystems. Combining that experience with modern science can give us solutions that fit local conditions and are sustainable. Technology alone will not build the future of food. Science, experience and local knowledge together can.

Give young people a bigger role

Sri Lanka’s universities have an important part to play in shaping our food future. Young people should be encouraged to identify real problems in the food system and work on practical solutions in areas such as food waste, sustainable packaging, nutrition, food safety, modernising traditional foods and digital technologies.

A good research project should not always end as a research paper. Where appropriate, research should be supported to move on to products, technologies, enterprises and community solutions. That needs stronger partnerships between universities and industry, along with mentoring, research funding, business support and market connections. If young researchers and entrepreneurs can turn their ideas into viable food innovations, both consumers and producers will benefit.

A pathway designed for Sri Lanka

We do not need to copy food-system models from other countries. We can build a pathway that suits our own resources, culture and needs. It would bring together local resources, traditional knowledge, scientific research, appropriate technology and entrepreneurship, with farmers, fishers, universities, research institutions, food industries, entrepreneurs and policymakers working side by side.

The goal goes beyond selling raw materials. We need to create more value, reduce waste, improve nutrition, generate jobs and strengthen rural livelihoods. This matters especially for small and medium-scale food enterprises, which can drive local economic development when they get the right technical, financial and market support.

The choices we make today

The food future will not create itself. It will be shaped by what we grow, what we research, what we process, what we consume and what we choose not to waste.

So, the question for World Food Day 2026 is this: what can we do today so that every Sri Lankan has safe, nutritious, affordable and sustainable food tomorrow?

The answers are already around us, in our farms, fisheries, food businesses, universities, laboratories and communities. We have the resources, the traditional knowledge, the scientific expertise and talented young people. What we need now is to connect them and act.

A better food future begins with the choices we make today.

Dr. Kaushalya Wijayasekara

Senior Lecturer, Department of Biosystems Technology, Faculty of Technology, University of Ruhuna

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20th Anniversary of Digampathana blast – the day Sri Lanka Navy cried

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Aftermath of the terror attack

By Admiral Ravindra C Wijegunaratne
WV, RWP and Bar, RSP, VSV, USP, NI (M) (Pakistan), ndc, psn, Bsc
(Hons) (War Studies) (Karachi) MPhil (Madras)
Former Navy Commander and Former Chief of Defence Staff
Former Chairman, Trincomalee Petroleum Terminals Ltd
Former Managing Director Ceylon Petroleum Corporation
Former High Commissioner to Pakistan

The Digampathana suicide truck attack on 16th October 2006 remains the deadliest single strike in Sri Lanka Navy history, leaving scars that time cannot erase.

It was a seemingly ordinary Monday morning on 16 October 2006, but the calm of that day would soon be shattered in a way none of us could have imagined. As the Commandant of the Naval and Maritime Academy and Flag Officer Commanding Naval Fleet at Trincomalee, I was aware that a number of my cadets were travelling that morning, part of a convoy of fifteen buses carrying naval personnel from Trincomalee, Colombo, and other bases, heading toward Dambulla to rendezvous with another group. The convoy also included trucks and escort vehicles, a routine movement planned and coordinated with the army to ensure the roads were clear. The morning started quietly. Some personnel greeted friends, handed over their weapons, or strolled to a nearby tea shop. It all seemed so ordinary—too ordinary for what would come next.

Sri Lanka Navy sunk LTTE Ships carrying arms, ammunition and warlike materials thousand miles away from Sri Lanka in Indian Ocean in September and October 2007.

By late morning, both convoys had reached the small ground at Digampathana, near the Sigiriya junction, and personnel mingled briefly, unaware that a carefully orchestrated act of terror was waiting. Then, suddenly, an empty half-truck veered directly into the convoy. It exploded with a ferocity I can still recall as if it were yesterday. Nuts, bolts, and high explosives tore through the air. Pandemonium erupted instantly. I later learned that 107 of our naval personnel were killed on the spot and another 153 critically injured. The scene was indescribable—bodies scattered, vehicles mangled, personal effects strewn across the ground. I remember later hearing that the head of the suicide bomber was recovered more than 100 meters away from the blast, a grim testament to the sheer force of the explosion.

I was in my office at the Naval and Maritime Academy when my mobile phone rang. A young midshipman from the 21st intake called, his voice trembling: “Sir, there was a huge explosion at the convoy point! Many are dead … my batch mate Wijesundara is among them.” I immediately jumped into my jeep with my escort Chief Petty Officer and driver and rushed to Digampathana, relying on every ounce of my driving skill to reach the scene. The journey, which usually took little more than an hour, felt endless that day, each passing mile weighed down by dread.

When I arrived, I was confronted with a sight that no training can prepare you for. The injured were being rushed to Dambulla Hospital, where doctors and nurses worked tirelessly, improvising in ways that saved lives despite the overwhelming chaos. I went back to the site after visiting the hospital. The remains of our naval personnel were scattered across the ground, and someone had begun collecting weapons and protective gear. I immediately contacted Surgeon Rear Admiral Nico Jayasekara and received his instructions: collect all body parts in separate bags and transport them to the Trincomalee Naval Hospital mortuary. This gruesome work had to be done with care and dignity, and it filled the icebox in my vehicle. Through DNA testing initiated by Rear Admiral Nico, we were able to identify every naval personnel lost that day, bringing some closure to grieving families.

The Navy Commander at the time, Vice Admiral Wasantha Karannagoda, was devastated. I had worked closely with him and knew how deeply he cared for his men. He ensured that the fallen were honoured with full ceremonial naval funerals at Welisara Naval Base, attended by families and comrades. Sixty-seven funerals were conducted in a single day—a number that still haunts me.

The Digampathana attack remains the largest single loss of naval life in our history. It was a day of sorrow, but also a day that reinforced our resolve. The tragedy galvanized the Navy to target the LTTE Sea Tiger wing with renewed determination and reshaped our maritime operations forever. Every time I think of that day, I remember not just the lives lost, but the courage, professionalism, and dedication of those who survived, those who treated the injured, and those who ensured the fallen were honored properly. May the souls of our naval hero’s rest in peace, their sacrifice guiding us and inspiring generations of naval personnel to come.

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‘Murder at Whitby Abbey’

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Tales of Mystery and Suspense – 24

I was intrigued by the title of a book I found in a book drop at the condominium of a friend, Murder at Whitby Abbey, and I brought it home with me though I will not be able to return it in the near future. It was described on the cover page as ‘a standout in the crowded medieval mystery field’, though I fear I do not know of other books in this field, apart from the Cadfael series, which I have dealt with earlier.

The book, by Cassandra Clark, is set during the reign of Richard II and has as a backdrop his precarious position, which led to his being replaced, and murdered, by his cousin Henry, who reigned as Henry IV. It is a gloomy book, the action taking place in the twelve days of Christmas leading up to the Epiphany. And the gloom is pervasive, even though this is supposed to be a time of festivity, with mummers performing, and many of those in the guest house where the heroine stays going to town to enjoy themselves, with much drinking and much music, which also fills the guesthouse.

The heroine Hildegarde is a nun, sent to try to acquire a relic being sold by Whitby Abbey, though this was also a penance set by the Abbot of the monastery that governed her abbess because she had had sex with a man. Soon after she and her companions reach the Abbey set high on a cliff, she finds that there are other bidders, and soon suspects that the hierarchy, not perhaps the Abbot who seems a weakling, but his rapacious bursar, is determined to make money, and not above creating false relics to sell to several aspirants.

After Hildegarde and her Cistercian companions – Whitby is a Benedictine Foundation – two monks, Gregory and Egbert, and a young priest Mark, reach the abbey, they find that Aelwyn, a monk they had met on their way to the guesthouse had died. This was in the apple store, and they realize, when they find the surplices of novices stuffed into the air vents, that he had been left to suffocate in the overwhelming scent of apples.

Clark

The Cistercians are asked to look into the death, perhaps because they are likely to get no cooperation from the Abbey folk, but perhaps because those in charge are keen to know what happened. And the infirmarer, an old monk, suggests Hildegarde talk to a man called Edred who worked for the bursar, and had been a friend of Aelwyn’s. But Edred too is killed, before he can keep an appointment he had made with Hildegarde, drowned in a pool near the farmhouse of the Abbey.

Meanwhile tensions arise between the fisherfolk and the abbey for the bursar wants to charge them for using the beach that technically belongs to the abbey to dry their fish and their nets. This leads to physical battles, when the guards used by the abbey, under the command it seems of the bursar whose determination to make money is not resisted by the abbot and the prior, try to storm the area where the fishermen live.

Hildegard finds out more about what had happened through two youngsters, one of whom Torold is the son of Aelwyn by a woman who worked as a prostitute for a cartel, and with whom Mark fell in love. The other works on the farm and had seen Edred meet someone near the pool, after which that someone left the place by himself. And the boy had also found in the pool a sort of dagger with the seal of the abbey.

He and his dog, and Torold who follows her, rescue Hildegarde from a man at arms who has waylaid her and tries to rape her earlier. Escaping into the abbey she was nearly been raped then by the bursar, but she managed to escape, in the process setting fire to him and the muniments room, which led, when he was rescued, to the discovery of a box with the money he said had been stolen, blame being cast on both Aelwyn and Edred.

Matters come to a head when the fisherfolk try to storm the abbey, being resisted by the men at arms stationed on the towers. But then Hildegarde realizes that behind the murders was the bursar’s clerk, whom she pursued to the cathedral. There is great drama then as she escapes from him when he tries to kill her, and then from the man at arms who had tried to both rape and kill her, but they both fall from the scaffolding she had climbed, the latter coming from a tower where he had been stationed.

Both of them think they run the rapacity of the abbey, the latter claiming to work for the nobles opposed to Richard, who is presented throughout the book as devoted to his subjects, not to power or money. But though the villains die, the bursar continues, having got over the hysteria the fire had caused and his acknowledgment then of guilt – and though the abbot and the prior seem less vicious, whether they will be able to assert themselves is questionable.

Before the climax, when the others in the guesthouse were leaving, Hildegarde found that two of them were in possession of the relic, for which they seem to have paid well. Hildegarde herself had made a derisory offer, but before she leaves the abbot gives her the relic, perhaps in gratitude for what she and her fellow Cistercians had discovered, the abbey having made as much money as it needed and more from the gullible other buyers.

Mark’s inamorata is saved from the stews because she moves in with Edred’s widow whom the bursar had thrown out of the rooms he occupied when her husband was found dead. Hildegarde had paid for lodgings, in a house run by the man who ran the brothels, but he had a kindly side and was going to finance them to make nets for the fishermen.

So, the Cistercians set off for their home as swiftly as they can to get there on the day of the Epiphany, having stopped en route to pray for King Richard whose birthday it was.

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