Cashew Nuts Health Benefit(s)

Cashew nuts health benefit(s)? Cashew nuts are a type of nut chock-full of vitamins, minerals, nutrients and antioxidants that promote health.

They can offer major health benefits, including weight loss and improved heart health – although they contain a lot of fat.

This is due to the fact that the fat in cashews is ‘good fat’ linked to greater weight loss and a reduced risk of high cholesterol, heart disease and stroke.

Recently, cashews have been used for making dairy alternatives like cashew milk, cashew-based cream sauces, etc.

But before trying to find out how cashews can be beneficial for your heart, weight, bone, and overall health, let us try to understand the nutritional value of this delicious nut.


According to the US Department of Agriculture (USDA) National Nutrient Database, one ounce of raw cashews (about 28.35 grams) contains the following nutrients (in different amounts):

Calories157 calories
Fat12.43 g
Carbs8.56 g
Protein5.17 g
Fibre0.9 g
Sugar1.68 grams
Calcium10 milligrams (mg)
Iron1.89 mg
Potassium187 mg
Magnesium83 mg
Phosphorus168 mg
Sodium3 mg
Zinc1.64 mg

Cashews also contain Vitamin C and Vitamin B, including seven micrograms (mcg) of DFE folate.

Cashew Nuts Health Benefit(s)

Heart health: Cashews are high in monounsaturated and polyunsaturated fatty acids, which can help lower both LDL or ‘bad cholesterol’ and triglyceride levels, thereby reducing the risk of cardiovascular disease.

One study showed that cashew nut consumption increased HDL or ‘good cholesterol’ and reduced blood pressure.

Also, certain vitamins and minerals in cashews, including Vitamins E and B-6, potassium, and folic acid can help protect heart disease.

Weight loss: Eating a variety of nuts has been linked to weight loss. Trials showed that food regimens that include nut consumption in moderation were associated with greater weight loss compared to regimes that exclude nuts.

Additionally, a review of studies published in 2017 found that nuts promote a feeling of fullness and contribute to thermogenesis (production of heat in the body), which can speed up metabolism and help maintain healthy body weight.

Bone health: Cashews may also help in maintaining bone health as they are high in copper. It has been shown that copper deficiency may cause lower bone mineral density and lead to osteoporosis.

Minerals such as magnesium in cashews also help with the absorption of calcium into the bone. Furthermore, manganese, along with calcium and copper, may help prevent osteoporosis.

Eye health: Cashews are also an excellent source of antioxidants  -lutein and zeaxanthin – which may protect the eyes from damage, help reduce the risk of cataracts.

Therefore, adding cashews to your diet may help protect and healthy cells in the eyes.

How Much Cashews Should You Eat Per Day?

Generally, a daily intake of a small handful of nuts or about 20-25 grams of cashews is recommended and considered healthy.

Cashews are rich in vitamins, minerals, and other essential nutrients. So, eating a handful of cashews every day would be a great way to improve your cholesterol and heart health, manage weight, keep bone and vision strong.

In summary, cashews are a convenient and delicious snack that can be healthful when you eat them in moderation, perhaps, as part of a balanced diet – you can eat them either on its own or in a snack mix.

However, if you have a nut allergy, you may avoid cashews as they contain potent allergens that can lead to serious allergic reactions such as anaphylactic shock.

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