cashew benefits
cashew benefits

Cashews are seeds that resemble a human kidney in shape. Cashews can be found in various warm climates around the world, including Brazil. Due to its exquisite flavor and exceptional health advantages, cashews have become one of the most popular nuts in the world. They’re high in nutrients and plant components, and they’re simple to include in a variety of recipes.

In today’s article, we’ll go over 14 of cashews’ most powerful health advantages.

Easy to include into your daily routine.

Cashews are simple to incorporate into your diet. They are a convenient travel snack and can be eaten raw or roasted. Cashews can be used in a variety of meals, including tofu, soups, salads, and stews. Cashew butter can also be included in your diet. Keep in mind that certain roasted and salted cashews may include additional oils and salt. If you want to cut down on salt and added fats, try dry, roasted, or raw unsalted cashews.

Aids in weight loss

According to recent research, cashews may aid in weight loss because they appear to give the body fewer calories than previously assumed. Cashews have 157 calories per 1-ounce (28-gram) serving, according to the Food Data Central of the United States Department of Agriculture (USDA). According to recent studies, the human body can only digest 87 percent of these calories because some fat is trapped within the cashew’s fibrous structure and is not absorbed during digestion. Cashews are also high in protein and fiber, both of which assist to reduce weight by reducing hunger and encouraging feelings of fullness.


Packed with protein

Cashews, like other nuts, are a great source of protein. Protein is a macronutrient that our bodies require for energy and is especially necessary for muscle repair and the formation of new cellular components. Protein consumption keeps you from getting hungry in between meals, which might help you stick to a healthy diet. Protein-rich foods also make you feel full, which is beneficial for weight loss.


Cashews are high in antioxidants, which aid in the formation of new cells in the skin. This aids in the regeneration of your skin as well as the preservation of its flexibility. Cashews can also help your skin fight free radicals if you eat them on a regular basis. Cashews also include protein and vitamins, which help to improve the appearance of your skin and prevent wrinkles.

Boost your heart health

Nut-rich diets, such as cashews, have been associated with a reduced risk of ailments like strokes and heart disease. People with type 2 diabetes who consumed 10% of their calories from cashews had lower LDL (bad) cholesterol to HDL (good) cholesterol ratios than those who did not consume cashews, according to one observational study. A new study found that eating cashews on a regular basis can help lower blood pressure and triglyceride levels while having no effect on overall LDL or HDL cholesterol levels.

Strengthens the immune system

Cashews are high in zinc, which has been linked to a stronger immune system. One ounce of cashews has 1.6mg of zinc, which is the daily required zinc intake. Zinc has a vital part in immune cell formation. It helps to maintain our immune system strong by fighting bacteria and viruses. Copper is a necessary mineral for energy production, good brain development, and a strong immune system, and it is abundant in cashews.

Protects against blood diseases

Cashews are high in copper, which aids in the elimination of free radicals from the body, therefore eating them on a daily basis can protect you from blood illnesses. Iron deficiency, such as anemia, can be exacerbated by copper insufficiency. As a result, you include cashews in your diet to meet the copper requirements.

health benefits of cashews
health benefits of cashews

Contains plant compounds that are good for you.

Antioxidant powerhouses include nuts and seeds like cashew. These antioxidants benefit plant substances by neutralizing disease-causing chemicals known as free radicals, which keep your body healthy. Antioxidants help your body fight disease by reducing inflammation and increasing its ability to fight infections. Polyphenols and carotenoids, which are antioxidants found in cashews and other tree nuts, are abundant in cashews. Antioxidants contained in cashews have been shown in studies to help decrease oxidative cell damage. When compared to raw cashews, roasted cashews have stronger antioxidant qualities.

It’s good for folks who have type 2 diabetes.

Cashews should be included in the diet of people with type 2 diabetes because they are high in fiber, which helps to reduce blood sugar spikes and so protects against type 2 diabetes. According to one study, persons with type 2 diabetes who consume 10% of their daily calories from cashews have reduced insulin levels, which is a blood sugar management indicator. Furthermore, a serving of cashews only delivers the total amount of carbs that our bodies can digest. Cashews and other foods high in net carbohydrates and sugar aid to lower blood sugar levels.

Good for your eyes.

Cashews contain a potent antioxidant called Zea Xanthin, which is absorbed directly by our retina. It creates a protective coating over the retina that shields it from damaging ultraviolet (UV) radiation. Small amounts of Zea Xanthin can also assist preserve eye health and prevent age-related macular degeneration.

Good for your bones and joints.

Copper and magnesium, both of which are abundant in cashews, help to improve bone mass. Magnesium is stored in your bones, thus a lack of it can naturally weaken your bones. Copper is required for the synthesis of collagen, which is a protein present in bones and is essential for bone health. As a result, it aids in the creation and repair of bones. A lack of copper can lead to brittle bones and an increased risk of osteoporosis.

reduces the chance of gallstones.

Gallstones are exceedingly painful and are formed of tough cholesterol or a chemical called bilirubin. According to the American Journal of Clinical Nutrition, eating nuts like cashews on a regular basis lowers the risk of needing gallbladder surgery. Women who eat more than 5 ounces of nuts per week have a decreased risk of cholecystectomy than women who eat less than 1 ounce of nuts per week, according to another observational study.

Preventing Strokes

Cashews may assist to lower the risk of stroke due to their magnesium content. Hemorrhagic strokes, which occur when a weak vessel ruptures and pours blood into brain tissue, are the most well-known example of this relationship.


Cashews are nutrient-dense. A one-ounce (28-gram) serving of unroasted and unsalted cashew contains 157 calories, 5 grams of protein, 12 grams of fat, 9 grams of carbohydrates, and 1 gram of fiber. Cashews contain 67 percent of the Daily Value (DV) for copper and magnesium in a one-ounce serving. Unsaturated fatty acids found in cashews aid to reduce the risk of early death and heart disease. Cashews also contain a considerable quantity of copper, which is necessary for energy production, brain development, and a healthy immune system. They’re also high in magnesium and manganese, which are important minerals for bone health.

Cashews are extremely nutritious and have numerous health advantages. Cashews are high in vitamins, minerals, and health-promoting beneficial plant chemicals that aid in weight loss, blood sugar control, and heart health. To get the most out of cashews, choose unsalted dry roasted, or raw kinds.



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