12 Amazing Benefits of Cashew Nuts with Nutritional Values

When it comes to nuts, cashews are probably the most popular. They serve multiple purposes: people can enjoy them as snacks, toppings, sauce, or butter. While they are mostly popular for their taste, these kidney-shaped seeds come with multiple health benefits, which can be beneficial for consumers.

Are you addicted to these nuts? Then, keep reading this article to find out the benefits of eating cashews.

Team Digit

Health Benefits of Cashews
Nutritional Values of Cashews
How to Include Cashews?
Side Effects of Overeating
Who Should Avoid?
Frequently Asked Questions

Top 12 Health Benefits of Cashews

In many parts of the world, people prefer eating raw cashews. However, one should know that raw cashews can often be toxic. It is therefore advisable to consume roasted cashews. If you wish to utilise the health benefits of cashews, roast the seeds before eating them. Some of the benefits are as follows.

1. Cardiovascular Disease Prevention

Diets rich in nuts, such as cashews, improve heart health and reduce cardiovascular disease risks. These are rich in potassium, fatty acids and antioxidants, which can be beneficial for strengthening your heart. The stronger your heart is, the lower the chances of facing cardiovascular diseases.

Furthermore, cashews contain phenolic compounds, phytosterols, and oleic acid. These are good for heart health and strengthen the blood vessels. Apart from that, this nut can also improve good cholesterol (HDL) and eliminate bad cholesterol (LDL). In addition, its anti-inflammatory properties can reduce the possibilities of internal inflammation of your heart, thereby reducing the chances of a heart attack.

2. Blood Pressure Management

Cashews can lower blood pressure while managing total and LDL cholesterol levels. This is because these nuts contain unsaturated fats and minerals such as potassium, magnesium and L-arginine. These can help dilate your blood vessels. As a result, your blood pressure can be under control.

However, a recent study confirms that consuming cashew nuts can effectively reduce blood pressure and triglyceride levels, but its effects on total, LDL, or HDL cholesterol levels are unclear.

3. Type-2 Diabetes Control

One of the most important benefits of eating cashew nuts is its ability to help people suffering from type-2 diabetes. These seeds are considered good sources of fibre, which can effectively manage and control blood sugar levels. This way, cashews protect you from the negative impacts of type-2 diabetes.

A study revealed that people who have type-2 diabetes could get 10% of their calorie Daily Value (DV), which helps them reduce their overall insulin level. It has low levels of net carb content. You can easily substitute food items with high crab levels and control your diabetic conditions.

4. Immunity Booster

Cashew nuts are also known for strengthening the immunity of individuals. These contain multiple nutrients, including vitamins and zinc. These are immune-boosting compounds contributing to basic cell processes. Intaking zinc regularly can strengthen your immunity and protect your system from getting infected easily.

Apart from that, this nut is also rich in copper. This mineral is essential for the human body. It boosts immunity and contributes to energy production and healthy brain development. Therefore, consuming cashews can contribute to strong immunity.

5. Bone Strength Booster

The risk of fragile bones has become a common health concern which comes with old age. Cashews are often considered a great source for strengthening bones and reducing the chances of bone-related diseases and injuries. This is because they are packed with copper and calcium. These minerals offer strength to the bones and protect them longer. Copper is also responsible for synthesising the collagens, thereby keeping your bones flexible and less prone to breakage.

Copper deficiency is often considered a major reason for osteoporosis. As cashews are rich in copper, their consumption can save you from such bone-related conditions. Moreover, cashews contain magnesium and manganese. These nutrients can contribute to strengthening the bone health of individuals.

6. Weight Control

The weight control factor is significant among other benefits of eating cashews daily. Its high calorie, protein, and fibre content make it capable of controlling body weight. Consuming cashews can keep you full for longer, controlling your cravings for heavy food items. Naturally, you can control and avoid gaining weight in the process.

The omega 3 fatty acids in cashews help them increase metabolism and avoid putting on weight. Even though these are high in calories, such nuts can hardly contribute to increasing your weight. However, you must keep your calorie consumption capacity in mind while including cashews in your diet.

7. Hair Benefits

Consuming a cashew rich diet cashews can be useful. These nuts can help produce hair pigment-melanin in the body, enhancing the hair colour and quality. In addition, doctors often suggest using cashew oil on the scalp for hair growth and health.

The copper content in cashew nuts contributes to the production of hair pigment and skin called melanin. Moreover, these nuts contain linoleic and oleic acids, which can provide a silky smooth texture to your hair. The fatty acids in cashews can maintain your hair health longer.

8. Eye Health

If you are concerned about the health of your eyes, consuming cashews can be essential. These are rich in antioxidants like zeaxanthin and lutein. These can protect your eyes from the UV rays. Furthermore, they form antioxidant pigments in the eyes, protecting them from damaging lights. They also contribute to reducing the growing risks of cataracts and age-related macular degeneration (AMD).

The zeaxanthin content in the cashews can contribute to the protection of the eyes from the growing pollution in the urban world. This pigment is absorbed in the retina and thereby forms a protective layer preventing the entrance of UV rays.

9. Improvement of Skin

Consuming cashews daily can contribute to improving your skin conditions largely. Cashew oil is known for doing wonders to your skin. It is rich in valuable nutrients like zinc, selenium, magnesium, iron and phosphorous. Moreover, the high presence of phytochemicals, proteins and antioxidants are also seen in this oil. Therefore, it contributes to improving your skin conditions.

Cashews are rich in selenium, which can again contribute to skin health and prevent skin cancer. In addition, copper presence in cashews increases the production of elastin and collagen. Collagen can contribute to increasing the elasticity of your skin.

10. Nervous System Function

Magnesium in cashews plays a vital role in maintaining a healthy nervous system. It helps regulate neurotransmitter activity and supports muscle relaxation, reducing the risk of nerve-related conditions.

11. Mental Health

The magnesium and tryptophan in cashews are beneficial for mental health. Magnesium helps alleviate stress and anxiety, while tryptophan is a precursor to serotonin, a neurotransmitter that regulates mood.

12. Anti-Inflammatory Properties

Cashews contain antioxidants and nutrients that have anti-inflammatory effects. Regular consumption can help reduce inflammation, which is linked to various chronic diseases.

What are the Nutritional Value of Cashews?

There are multiple nutritional values of cashews. This is because these nuts come packed with various nutrients which can improve your overall health conditions. For example, the following nutrients are observed in about an ounce of unroasted and unsalted cashew nuts.

Nutrients	Nutritional Value
Protein	5 gm
Carbs	9 gm
Calories	157 cal
Fat	12 gm
Fibre	1 gm
Magnesium	20% DV
Copper	67% DV
Manganese	20% DV
Zinc	15% DV
Phosphorus	13% DV
Selenium	10% DV
Iron	11% DV
Thiamine	10% DV
Selenium	10% DV
Vitamin K	8% DV
Vitamin B6	7% DV

Thus, as you can see, the nutritional value of cashew nuts is impressive. They are not only tasty but can do immense good to keep you healthy for a long time. The unsaturated fat contents can help reduce the chances of premature death from heart diseases.

Even though these keep you full of fat and calorie contents, there is hardly any chance of weight gain. They are low in sugar, and the protein content is almost as much as in cooked meat. In addition, the mineral contents help in increasing energy production and brain development.

How to Include Cashews in Your Daily Diet?

advantages of taking cashews in your diet plan

Now that you are aware of the advantages of cashew nuts, you must be curious to know the best ways of incorporating this nut into your daily diet. One of the best parts of this nut is its ability to be incorporated into a diet easily. It is advisable to store these in a cool, dark and dry place to avoid causing any harm to their nutritional value. You can follow any recipes below to incorporate cashew nuts into your diet.

Cashew milk: Take a handful of cashews and soak them for about 4 hours. Then, rinse and drain the water. After adding the cashews to a bowl, add two more cups of water, sweetener, vanilla extract and sea salt. Blend it all for a medium consistency. You can enjoy cashew milk instead of dairy.
Cashew butter: You can prepare your cashew butter similar to peanut butter. Start with roasting raw cashews at 350° F oven for 10 - 15 minutes. Next, add them to your food processor and turn them on. It will become powdery at first. Keep adding some oil till it gets the thickness and smooth texture of butter. Then, you can enjoy it with bread.
Healthy trail mix: This is the easiest recipe and a healthy way of enhancing your diet. You can use 1 - 2 cups of raw nuts, including cashews, almonds and peanuts. Add some dry fruits, chopped dark chocolates, popcorns, sunflower seeds, etc. Take all the ingredients in a large bowl and mix them well. You can store it for up to about a month.
Salad: If you like to have light meals, consider adding roasted cashews to your salad. Simply roast raw cashews. Then, take a bowl and add all the vegetables you like to a salad. These may include carrots, cucumbers, tomatoes, onions, etc. Next, add the roasted cashew and mix well. You can add some oil while mixing it.
Toppings: When preparing main dishes, such as chicken curry, you can garnish the dish with roasted and broken cashews. This is a simple process, but it can add different flavours to the dish. Moreover, it is likely to enhance the health benefits of the dish.
Baking: Use cashews in baking to enhance the texture and flavour of your treats. They can be added to cookies, cakes, and granola bars. Finely chopped cashews can also be used as a topping for baked goods.
Cooking and Stir-fries: Incorporate cashews into your cooking by adding them to stir-fries and curries. They absorb flavours well and add a delightful crunch. Cashews work particularly well in Asian-inspired dishes.

What are the Side Effects of Overeating Cashews?

While there are multiple advantages of cashew nuts, one should consider some of their downsides in this regard, such as:

Weight Gain: Cashews are calorie-dense, and consuming them in large quantities can lead to an excess caloric intake, resulting in weight gain. Moderation is key to avoiding unwanted weight increase.
Gastrointestinal Issue: A high intake of cashews can cause digestive discomforts, such as bloating, gas, and diarrhoea, especially for those sensitive to FODMAPs. The fibre content can also lead to gastrointestinal distress when consumed in large amounts.
Kidney Stones: Cashews are high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Overeating cashews can increase the risk of developing these painful stones.
Allergic Reactions: Consuming large amounts of cashews can increase the risk of an allergic reaction, particularly in those with nut allergies. Symptoms can range from mild itching and swelling to severe anaphylaxis.
High Blood Pressure: Salted cashews contain high levels of sodium, which can elevate blood pressure. Regularly overeating salted cashews can contribute to hypertension and related cardiovascular problems.
Nutrient Imbalance: While cashews are nutritious, eating them in excess can lead to an imbalance of nutrients. Over Reliance on cashews can result in fewer other essential foods, leading to deficiencies in nutrients not abundantly found in cashews.
Headaches: Some individuals may experience headaches due to the amino acid tyramine in cashews. Overeating them can trigger or worsen headache episodes, particularly in those prone to migraines.
Liver Health: Excessive consumption of cashews can impact liver health due to the high-fat content. Over time, this can contribute to fatty liver disease, particularly when combined with other dietary and lifestyle factors.

Who Should Avoid Eating Cashews?

As discussed already, there are not many risks associated with cashew consumption. However, there a few category of people who should avoid eating it, including:

People with Nut Allergies: Cashew allergies can cause symptoms ranging from mild itching to severe anaphylaxis. It’s important to recognise symptoms early and seek medical help.
Individuals with Kidney Issues: Cashews are high in oxalates, which can contribute to kidney stones, so people with kidney problems or a history of kidney stones should limit their intake.
Those with High Blood Pressure: Salted or roasted cashews often contain added salt, which can contribute to high blood pressure. Individuals with hypertension should opt for unsalted varieties or avoid them altogether.
People with Obesity or Weight Management Concerns: Cashews are calorie-dense, and consuming them in large quantities can lead to weight gain. Those managing their weight should eat cashews in moderation.
Individuals with Gastrointestinal Issues: Cashews contain FODMAPs, which can cause digestive discomfort, such as bloating and gas, in individuals with irritable bowel syndrome (IBS) or other gastrointestinal conditions.
Infants and Young Children: Whole cashews pose a choking hazard for infants and young children, so they should be avoided or given in an age-appropriate form (such as finely ground or as part of a puree).

Thus, as you can see, there are multiple benefits of eating cashews. These nuts are packed with rich proteins and nutrients. They are tasty and can also improve your health by incorporating nutritional value. However, you should consult the doctor if you suffer from conditions of digestion, constipation or the extra fat generation before integrating cashews into your diet.

FAQs about Benefits of Cashews

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How many cashews should I eat in a day?

It is advisable to eat 3 - 4 nuts in a day, considering both cashew nuts' positive and negative effects. Any more than that might be harmful to your body.

Are cashews good for weight loss?

Cashews contain magnesium, which can contribute to increasing your metabolism. However, cashews are rich in fat, which means they might not be able to reduce weight.

What happens if we eat cashews daily?

Eating cashews daily can provide essential nutrients and promote heart health, but excessive intake may lead to weight gain due to their calorie density.

What vitamins are in cashews?

Cashews are rich in vitamins E, K, and B-complex, which support immune function, blood clotting, and overall energy metabolism.

What are the disadvantages of cashew nuts?

Disadvantages include high-calorie content, potential allergic reactions, and high sodium levels in salted varieties, which can impact blood pressure and weight.

How many cashews are safe?

A typical serving size is about 1 ounce (28 grams), roughly 18-20 cashews, providing balanced nutrients without excess calories.

Can we eat cashews at night?

Yes, cashews can be eaten at night. They are a good source of magnesium, which can help relax muscles and promote better sleep.

How much protein is in cashews?

A 1-ounce serving of cashews contains about 5 grams of protein, which supports muscle repair, immune function, and overall health.

Are cashews bad for cholesterol?

No, cashews can be beneficial for cholesterol levels due to their healthy fats. They may help lower LDL cholesterol and increase HDL cholesterol when consumed in moderation.

Who cannot eat cashew nuts?

Individuals with nut allergies should avoid cashews, which can cause severe allergic reactions, including anaphylaxis.

Are cashews good for the skin?

Cashews are good for the skin due to their high content of antioxidants, vitamins, and healthy fats, which can support a healthy complexion.

Is cashews good for hair?

Cashews support hair health with their rich supply of essential nutrients like zinc, iron, and proteins, promoting solid and shiny hair.

Are cashews good for the eyes?

Yes, cashews contain antioxidants like zinc and vitamin E, which support eye health and may help prevent age-related macular degeneration.