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Cashew Nuts Health Benefits, Nutritional Value, Side Effects

Cashew Nuts Health Benefits, Nutritional Value, Side Effects

Cashew nuts Anacardium occidentale native to South American tree. Cashew nuts are a popular snack and a source of nutrients, including protein, fiber, and healthy fats. They are also a good source of vitamins and minerals, including magnesium, phosphorus, zinc, and iron. Cashews taste nutty and delicious. Cashew is beneficial for controlling weight, blood sugar levels, and cholesterol levels, good for heart health, strengthening bones, and improving brain health.

Nutritional value of cashew nuts

Cashew nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals. Here is a breakdown of the nutritional value of cashew nuts per 100 grams (about 1/2 cup):

  • Calories: 553
  • Protein: 18 grams
  • Fat: 44 grams
  • Carbohydrates: 30 grams
  • Fiber: 3 grams
  • Vitamin K: 36% of the daily value (DV)
  • Copper: 73% of the DV
  • Manganese: 70% of the DV
  • Magnesium: 66% of the DV
  • Phosphorus: 51% of the DV
  • Iron: 31% of the DV
  • Zinc: 25% of the DV
  • Vitamin E: 13% of the DV
  • Vitamin B6: 11% of the DV
  • Folate: 8% of the DV

Cashew nuts are also a good source of antioxidants. They contain compounds that may help protect against diseases such as heart disease and cancer. However, it’s important to note that cashew nuts are high in fat and calories, so it’s important to consume them in moderation as part of a balanced diet.

1. Support heart health

Cashew nuts contain monounsaturated fats, which may help to lower cholesterol levels and reduce the risk of heart disease. They are also a good source of magnesium, which may help to regulate blood pressure.

2. Improve Bone Health

Cashew nuts are a good source of minerals that are important for bone health, including magnesium, phosphorus, and zinc. These minerals help to build and maintain strong bones. Adequate magnesium intake is important for maintaining healthy bones and preventing osteoporosis.

3. Support weight management

Cashew nuts are high in fiber, which can help to keep you feeling full and satisfied, making them a helpful snack for weight management.

nut good for heart health

4. May have antioxidant properties

Cashew nuts contain antioxidants, which are compounds that help to protect cells from damage caused by free radicals. Unstable chemicals called free radicals have been linked to the emergence of chronic illnesses like cancer and heart disease.

5. Support brain health

Cashew nuts are a good source of copper, which is important for brain health. Copper helps to produce myelin, a protective layer around nerve cells that helps to improve communication between brain cells.

6. Blood sugar control

Some research suggests that cashew nuts may have a beneficial effect on blood sugar control. The fiber and healthy fats in cashews may help to slow the absorption of sugar in the bloodstream, which can help to regulate blood sugar levels.

7. Skin health

Cashew nuts are a good source of copper, which is important for the production of collagen and elastin, two proteins that help to keep skin firm and elastic. Copper may also help to reduce the appearance of fine lines and wrinkles.

nut good for brain health
cashew benefits brain health

Side effects of cashew nuts:

  1. Allergic reactions: Some people may be allergic to cashew nuts. Symptoms of a cashew nut allergy can include skin reactions, such as hives or rash, as well as respiratory symptoms, such as difficulty breathing or swelling of the face, lips, tongue, or throat.
  2. Digestive issues: Eating large amounts of cashew nuts may cause digestive issues, such as bloating, gas, and diarrhea.
  3. Interactions with medications: Cashew nuts contain high levels of vitamin K, which may interfere with certain blood-thinning medications, such as warfarin. If you are taking these medications, it is important to speak with your healthcare provider before adding cashew nuts to your diet.

How to add cashew into your diet?

Cashews are a popular type of tree nut that can be eaten on their own as a snack or used as an ingredient in a variety of dishes. Here are some ways to use cashews:

  1. Snacking: Roasted and salted cashews make a delicious and satisfying snack on their own.
  2. Cooking: Cashews can be ground into a paste and used as a base for sauces and dressings, such as vegan cheese sauce or cashew cream. They can also be chopped and added to baked goods, or used to thicken soups and stews.
  3. Baking: Cashews can be used in place of other nuts in recipes for cookies, cakes, and other baked goods.
  4. Garnish: Chopped cashews can be used as a garnish for salads, stir-fries, and other dishes.
  5. Cream: Soaked cashews can be blended with water to create a creamy, dairy-free alternative to heavy cream.

Remember to store cashews in an airtight container in a cool, dry place to keep them fresh.


How many cashews should you eat per day?

The recommended daily intake of cashews is 15 to 18 for maximum health benefits.

Is cashew healthier than almonds?

Almonds are a superior choice for fibre, vitamin E, and calcium and are suggested for weight loss, while cashews offer more vitamin K and zinc.

Is cashew nut good for a woman?

Because cashews include vitamins, minerals, flavonoids, antioxidants, and other nutrients, eating them is very beneficial for your health. Additionally, it helps menopausal women get a decent night’s sleep.

Can cashews help you sleep?

Cashews are frequently recommended as a healthy sleep meal. It includes important nutrients like magnesium as well as melatonin.

Are cashews good for diabetics?

Due to their lower fat content than the majority of other nuts, cashews are a great option for people with type 2 diabetes.

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