Health Benefits of Cashew Nuts

Go nuts over all the life-changing health benefits of cashew nuts! 

Isn’t it interesting how cashew nuts come from inside a fruit? They are shaped like kidneys with colors ranging from green to brown. The nuts themselves are made up of the kernel and shell. 

Cashew nuts also have a peel that can be quite challenging to remove. Regarding flavor, cashew nuts have a rich, nutty taste that goes perfectly well with other fruits. 

health benefits of cashew nuts
Cashew nuts aren’t just perfect for snacking, but also for a healthy diet.

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These also have a buttery quality, especially when you bite them. There is no surprise that cashew nuts are some of the most popularly used nuts. They’re highly versatile, nutritious, and delicious. 

Once you learn all about cashew nuts’ health benefits, you’ll love them more! 

Nutrition Facts

Cashew nuts may be small, but they have many nutrients to help you take better care of yourself. You can expect they can power you up for a life of healthy goodness. 

Here are all the nutrients you can enjoy in 100 grams of cashew nuts, as found by the Food Data Central:

Water4.81 grams
Energy565 kcal
Protein17.4 grams
Carbohydrates36.3 grams
Fiber4.1 grams
Calcium42 milligrams
Magnesium251 milligrams
Iron5.99 milligrams
Potassium6.38 milligrams
Phosphorus532 milligrams
Zinc5.07 milligrams
Selenium20.7 micrograms
Copper2.22 milligrams
Sodium12 milligrams
Vitamin K34.10 micrograms
Niacin2.5 milligrams


An ounce of cashew nuts, or 28 grams, can provide about 157 calories. Most of these calories come from fat, protein, and carbohydrates. Stick to one serving if you want to cut down on calories.


For every 100 grams of cashew nuts, there are about 36.3 grams of carbs. Don’t worry; these carbohydrates are composed of starch, a bit of fiber, and sugar. Hence, cashew nuts make good low-glycemic foods! 


With 4.1 grams of fiber in cashews, you can be assured that they will make you feel full. These make the perfect snacks for a busy day while keeping yourself nourished.

Who wouldn’t go nuts over these nutrients? It’s a good thing cashew nuts can help you get these supplements! 

Vitamins and Minerals

Your daily diet needs are incomplete without vitamins and minerals from cashew nuts. What other health supplements can you get from these nuts? 

  • Calcium
  • Iron
  • Fiber
  • Magnesium
  • Zinc
  • Potassium
  • Selenium
  • Phosphorus
  • Zinc
  • Copper
  • Sodium
  • Niacin
  • Vitamin K
  • Protein
  • Thiamin
  • Beta-carotene

Imagine what these vitamins and minerals can do for your health. They add benefits that can be good for your heart, bones, brain, and immunity! 

Plant Compounds

Can cashew nuts get any healthier? They can! These nuts have compounds like thiamin, lutein, zeaxanthin, and beta-carotene to serve excellent purposes for your health. 

  • Thiamin: Nuts like cashews are good sources of thiamin. It is a compound that positively affects mental health, heart function, and brain powder. 
  • Lutein: It helps reduce inflammation to prevent different health problems. Lutein can also sharpen your vision, improve brain function, and protect you from cancer. 
  • Zeaxanthin: The potent effects of zeaxanthin include protection for the eyes, improvement in brain function, and betterment for your skin, kidneys, and liver.
  • Beta-carotene: It helps eradicate free radicals for stronger immunity against oxidative stress. You will also get better cognition, skin, lungs, and eyes. 

How healthy can cashew nuts get when you put all of these nutrients, vitamins, minerals, and compounds together? 

Health Benefits of Cashew Nuts

Let’s talk about how the health benefits of cashew nuts can change your life! 

Improves cholesterol levels

One of the most important things you can do to maintain your health is to improve your cholesterol levels. Cholesterol helps with cell membranes, hormones, and metabolism. 

According to HealthifyMe, the magnesium in cashew nuts can help decrease bad cholesterol and keep your heart healthy. You can also protect yourself from heart problems. 

Prevents diabetes and cancer

Diabetes and cancer are serious illnesses that can have serious health consequences. With the help of cashew nuts, you can reduce your risk of getting these complications. 

The American Institute for Cancer Research found that cashew nuts have antioxidants that protect you from cancer. These nuts are also low in carbs, giving you a good snack without spikes in your blood sugar. 

Promotes weight loss

You don’t need to avoid nuts to lose weight because cashew nuts can get you closer to your fitness goals. Cashew nuts have protein and fiber to make you feel full for longer. 

NDTV included cashew nuts in the top five for weight loss because they contain magnesium, which improves metabolism. Managing your weight is definitely easier and more fun with cashew nuts. 

Reduces risk of gallstones

What are gallstones? These are hard deposits of bile in your gallbladder. Some symptoms include back pain, nausea, shoulder pain, and intense pain. 

It’s good that the NHS mentioned that you can reduce your risk of developing gallstones with cashew nuts. In fact, an ounce of cashew nuts every day can have good effects on your gallbladder already. 

Strengthens bones

Keeping your bones healthy and strong can be as simple as getting copper into your diet. You can surely count on cashew nuts to give you your much-needed dose of copper. 

Medical News Today shared that the copper from cashew nuts can also help you produce collagen for your bones. These nuts can also protect you from the effects of osteoporosis.

Relieves pain and inflammation

Reducing inflammation can reduce your chances of getting health problems. Fortunately, cashew nuts have anti-inflammatory properties to relieve inflammation and oxidative stress. 

PharmEasy mentioned that cashew nuts can protect your cells from damage. They also reduce the feeling of pain from different causes to keep you calm and pain-free.

Sharpens vision

Healthy vision makes life a little better. Snacking on cashew nuts can help you maintain good eye health in the long run. 

An article by Pureheart mentioned that cashew nuts are rich in omega-3 fatty acids, vitamin E, and lutein to promote eye health. These nuts also have zeaxanthin to protect eyes from damage.

Supports brain function

Do you want to stay alert and active while working or studying? Well, you will certainly love how cashew nuts benefit your brain. You might even consider them some of the superfoods for your mind. 

According to Nuts Pick, cashew nuts can produce energy, improve mood, and induce sleep for optimal brain function. Make cashew nuts your regular snacks to see how effective they are. 

Boosts immunity

Feel and be healthier with the immunity-boosting potential of cashew nuts. Despite their size, you can experience a big difference in your health when you eat these. 

HealthShots shared that cashew nuts are the best for benefiting your overall health. They can protect you from many health problems, from your heart to your brain. 

There are truly numerous reasons to love cashew nuts. Every nut bursts with healthy goodness and tasteful flavors for an awesome time! 

Ripening Process

You can enjoy cashew nuts in several ways. Although you won’t need to ripen them, you must wait for the cashew fruit to ripen. Once you collect them, remove and gather the cashew nuts.

Peel the cashew nuts, dry them under the sun, or roast them until they are toasted and dry. You can also buy ready-to-eat cashew nuts from grocery stores. 

According to Slurrp, you can store the cashew nuts in an airtight container or a resealable bag in a cool area. Keeping cashew nuts in the fridge for six months is also safe. 

Side Effects

No matter how healthy cashew nuts are, you should always eat them in moderation to prevent side effects. Watch out for these signs when enjoying cashew nuts:

  • Bloating – feeling full in the stomach
  • Constipation – difficulty moving bowels
  • Weight gain – an increase in body weight
  • Joint swelling – an increase of fluid in the tissues of your joints
  • Skin irritation – inflammation in the skin
  • Blisters – pockets of fluid in the skin
  • Headache – a sharp and throbbing pain in any area of your head
  • Nut allergy – an intolerance to nuts
  • Indigestion – discomfort and pain in the abdomen
  • Kidney stones – hard deposits of minerals in the kidneys 

Fischer Institutes suggests eating only five to ten cashew nuts every day. You can eat up to thirty cashew nuts daily if you need more good fat and protein. 


There’s no time to waste; dive into the health benefits of cashew nuts! 

Who wouldn’t enjoy these cashew nuts’ intense nutty flavor, buttery texture, and versatile quality? They’re not just good for your meals, but also for your health. 

Remember these health benefits of cashew nuts whenever you want to encourage your family and friends to eat more of these nuts! 

  • Improves cholesterol levels
  • Prevents diabetes and cancer
  • Promotes weight loss
  • Reduces risk of gallstones
  • Strengthens bones
  • Relieves pain and inflammation
  • Sharpens vision
  • Supports brain function
  • Boosts immunity

Eating ten cashew nuts daily can make a big difference in your health. Including these in your daily diet will benefit your heart, brain, digestion, immunity, weight, bones, and overall health! 

Suggested Recipes

Start with snacking on cashew nuts to be familiar with their flavor. They make excellent foods for breaks, picnics, or even on regular days. Here are some of my best suggestions when using cashew nuts:

Always make the most out of these cashew nuts! 

Frequently Asked Questions

How many cashews should you eat a day?

It is perfectly safe to eat five to ten cashew nuts every day. You can consume up to thirty cashew nuts if you need more protein. Remember to eat these in moderation to prevent any side effects. 

What are the five benefits of cashews? 

Cashew nuts have numerous health benefits. Five of the best ones include:

  • They improve heart health while keeping you safe from heart problems. 
  • These can also benefit your brain, sleep, and mental health. 
  • Cashew nuts can keep your bones and eyes healthy. 
  • They promote digestion to help manage your weight. 
  • These can relieve inflammation and pain while boosting immunity. 

What are the benefits of eating cashews?

With the nutrients you can get from cashew nuts, you can expect these health benefits:

  • Improves cholesterol levels
  • Prevents diabetes and cancer
  • Promotes weight loss
  • Reduces risk of gallstones
  • Strengthens bones
  • Relieves pain and inflammation
  • Sharpens vision
  • Supports brain function
  • Boosts immunity

Do cashews raise blood sugar?

Since cashew nuts have a low glycemic index, they do not cause spikes in blood sugar. You won’t have to worry about your blood sugar levels if you eat them in moderation.

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