Cashew Health Benefits and Nutrition Information 


Cashew Health Benefits and Nutrition Information 

Cashew is a nut high in minerals and vitamins which has made its way into many kitchens. Originating from the lands of Brazil’s Amazon forest this dried nuts were brought to by Portuguese traders and later the cashew trees were grown at higher altitude having irregular trunks.

Crunchy, sweet, and delectable cashew nut packed with vitality, antioxidants, minerals and vitamins that are fundamental for powerful health. Cashew is pronounced as caju in Portuguese is a popular ingredient in many sweets and also appetizing dishes around the world.

These unmistakable shaped nuts have sweet, buttery, and salty taste, are an excellent source of vitamins and other nutrients like copper, zinc, iron, phosphorus, magnesium, and selenium. All these essential nutrients make cashew an excellent food for health and maintaining good bodily functions.

Cashew is one of the superfoods for heart health, healthy brain functioning, digestion, nerve and muscle function, healthy bone, oral health, blood functions, diabetes, prevent gallstones, anaemia, headache, helps in weight loss, improves vision, skin health, and hair health. This isn’t it; there are more health benefits of cashew that you must know. Adding them to your diet will only help you to attain a healthy body.

So, without any delay, let’s discover the health benefits of cashews-

7 Proven Cashew nuts Health Benefits

Improves Heart Functioning and Promotes Healthy Heart:

Cashews can help in lowering blood pressure and bad cholesterol levels which can add to heart health! According to some studies, nuts naturally contain healthy fats and are cholesterol-free which contributes to a healthy heart. Being a good source of arginine, cashews ensure to protect the internal covering of arteries. It also helps in lowering LDL and increasing the capability of HDL which is responsible to soak cholesterol from the heart and transfer it to the liver so that it can be broken down for better heart health. Also, another substance in cashew called oleic corrosive is known to prevent heart by keeping diseases at bay. Even the small amount of vitamin E present in cashew is successful in anticipating plaque collection in the arteries.

Aids in Diabetes Treatment:

Another benefit of oleic acid present in cashews is that it can reduce the level of triglyceride, the excess of which is a typical issue in diabetics. In addition, only 9 grams of carbs are present in an ounce of cashew nuts, making it a food for diabetic patients. What’s more, the nuts are very low on the glycemic index scale that means the low sugar level and no bad cholesterol makes this nut absolutely safe for people suffering from diabetes. In some studies, it was proved that consumption of tree nuts like cashew nuts can lower and balance out glucose levels in patients with type-2 diabetes.

Improves Nerve and Muscles Health:

Being a good source of magnesium and copper, cashews play a vital role to improve and develop the health of bones, tissues, muscles, and organs of the body! Magnesium in the nuts helps to boost the immune system, maintain blood pressure, nerve function, and assimilation of calcium in bones which keeps the bones strong. Also, magnesium helps to prevent osteoporosis when it is combined with copper and calcium. Copper in cashews also helps to prevent the risk of osteoporosis and increase the formation of elastin and collagen- the major structural components that make the bone scaffolding. Also, copper and magnesium present in the nut are also good for oral health.

Improves Blood Health and Prevent Anaemia:

The kidney-shaped tree nut is rich in copper helping in the digestion of iron, increasing the production of red blood cells, and aids in keeping the immune system and bones healthy. Minerals present in cashew are also vital for the skeletal and nervous system of the body. A lower amount of copper present in the body may bring about irregular heartbeats, weakness, and osteoporosis. They are also a good source of dietary iron which is important for bearing oxygen in the body and helps in the proper working of immune system and enzymes present in the body. A lack of iron in the diet can prompt exhaustion, anaemia, and an expanded susceptibility to diseases. Being rich in iron, they prevent anaemia.

Prevents Cancer:

Studies shows that antioxidant like cardols, cardanols, phenolic compounds, tocopherols, and anacardic acids present in cashews are helpful for patients undergoing the treatment of cancer and tumor. They protect the body from the free radical damage and prevent DNA damage and cell mutation due to cancerous cells. Also, as per some study, tree nuts like cashew are highly effective in treating colon cancer and keeps patients from dying. Other nutrients present like ellagic acid can help to reduce the cancer cell cycle and induce cell death.

Boost Immune System:

Zinc present in cashews plays an important role to strengthen the immune system against protein synthesis, microbial infections, and healing of wounds.

Improve Brain Functioning:

The vitamin E present in cashews can anticipate age-related memory decrease. The brain is for the most made of fat and depends on an enduring supply of healthy fatty acids, and cashews are packed with these healthy fats. Likewise, other minerals found in cashews control neurotransmitter pathways and synaptic transmission – the movement that has been connected to prevention of ADHD, anxiety, depression, dementia, and dyslexia.

Beauty Benefits of Cashews:

Improves Skin Health:

The minerals like selenium, zinc, iron, and magnesium in cashew nut oil boost skin health and help in preventing skin cancer. The selenium and zinc help in eliminating acne, fats present in cashew can fight against inflammation and unclog pores, and vitamin E with selenium aids in reducing skin inflammation, keeping it hydrated and reduces scars. On the other hand, zinc promotes wound healing.

Promotes Shiny Hair:

Cashews are rich in copper which initiates the formation of melanin, enhancing hair color while making it silky and smooth. Also, linoleic and oleic acids boost hair strength.

We are done with the benefits of cashews. Now, let’s focus on the nutrition facts of cashews which you need to know.

Cashews Nutrition

Cashews are a powerhouse of essential minerals that includes zinc, copper, calcium, iron, potassium, magnesium, and phosphorus, and protein. Vitamins such as vitamin B1, vitamin B2, vitamin C, vitamin B3, vitamin B6, folate, vitamin K, and vitamin E. There is a small amount of sodium present in cashews. Also, they are a good source of healthy fats and oleic acid.

Amount Per 1 Oz

Calories 157
% Daily Value*
Total Fat 12 g 18%
Saturated fat 2.2 g 11%
Polyunsaturated fat 2.2 g
Monounsaturated fat 7 g
Cholesterol 0 mg 0%
Sodium 3.4 mg 0%
Potassium 187.1 mg 5%
Total Carbohydrate 9 g 3%
Dietary fiber 0.9 g 3%
Sugar 1.7 g
Protein 5 g 10%
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 10%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 20%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Culinary Uses of Cashew

  • Cashews can be eaten as a snack; plain and sweetened or roasted and salted.
  • The pleasant sweet taste and nutty nature of cashew make it a perfect option to garnish over sweet dishes and other desserts.
  • They can be used in gravy dishes to give a buttery texture to it.