Cashew nuts are widely available around the world. They’re kidney shaped and offer some essential benefits to our body. Cashews are one of the most nutritious nuts. Eating these nuts every day can help you to lower the risk of a number of conditions, including heart disease, type 2 diabetes, cholesterol, and cancer. This is because the healthy fat found in cashews could help to regulate your blood sugar levels and maintain a healthy heart.

Research conducted on cashews shows that they are a healthy source of magnesium, a mineral needed for regulating muscle and nerve functions, as well as water balance. They contain significant amounts of vitamin E and proteins. As such, cashew nuts are known to benefit cardiovascular and heart health.

Apart from being a good source of vitamin E, cashews are also an excellent source of essential minerals like phosphorus, zinc, calcium, potassium, iron, copper, folate, magnesium, vitamin A and vitamin C, and vitamin E (Omega-3 Fatty Acids)

Vitamin E is essential for improving vision and reducing the risk of cancer, heart disease, inflammation, osteoporosis, psoriasis, and cataracts.

Nutritional facts of Cashew Nuts

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14 surprising health benefits of cashew nuts

Cashew nuts are delicious and are commonly consumed in Indian cuisine, and are available in markets. Cashew nuts are known for their unique health benefits. Here is a list of some of the many health benefits of cashews.

Healthy heart

The truth about your heart

One of the many health benefits of cashew nuts is the presence of vitamin E in them. Vitamin E has been observed to play a crucial role in preventing coronary heart disease. Vitamin E has also been observed to lower LDL cholesterol levels, thus preventing blood clots and reducing the chances of a heart attack. According to a study published in the journal Food Science and Nutrition, cashews lower your bad cholesterol levels and lowers your risk of heart disease. If your cholesterol levels are high, cashews can be an important part of your diet. You can even eat cashews as a snack at the office.

Can lower blood pressure

pre-eclampsia occur in pregnancy

If you already suffer from high blood pressure, you may want to eat cashews to help lower your blood pressure. An analysis of three studies showed that eating 1 cup of cooked or raw cashews every day lowered blood pressure and may have beneficial effects on lipid and protein metabolism.

Supports digestive health

Research indicates that cashews help fight inflammatory bowel disease and colitis. Those who suffer from these diseases may need to have at least one serving of cashews in their diet.

Is high in vitamins

Cashews are high in vitamin B, fiber, iron, magnesium, and other antioxidants. They are also low in calories.

Reduces stress


Cashews are known to reduce stress by improving your sleep, as well as decreasing cortisol levels. Cacao, a food made from the dried seeds of the cacao tree, has been known to reduce anxiety and improve mood. Some studies have shown that regular consumption of cashews can have a similar effect.

Avoids bowel cancer

Research published in the Journal of Nutrition found that women who ate at least 1-2 grams of raw cashews daily had a lower risk of developing colon cancer than women who did not. The cashews studied were about 200 calories each and they contained few calories from other food sources. This is why we feel they are most beneficial to the heart and immune system.

Improves hair

A study published in the Journal of The American Dietetic Association revealed that cashews may be beneficial to hair health. As reported by Vitamin Warehouse, they contain lignans, a type of fat-soluble antioxidant, which promotes cell renewal and protects hair from damage.

Improves circulation

Omega 3 fatty acids found in cashews are known to help reduce inflammation, which leads to muscle pain and sometimes even joint pain. The practice of juicing fresh fruit and vegetables to get these long-chain polyunsaturated fatty acids is known as green juice. That’s a healthy way to get your daily dose of omega 3, and cashews are one of the best, given their hefty serving size.

Good for mental health

Cashews are also highly regarded for improving mental health. One study, published in the European Journal of Clinical Nutrition, found that consuming cashews for one month had a significant improvement in mood compared to those who consumed no cashews.

Nourishes your skin

healthy skin

Unlike most other nuts, cashews contain omega-3 fatty acids, which are known to nourish and repair skin. A 2008 study from Stanford University School of Medicine found that applying one gram of cashews per day to the skin on your arms for one month resulted in improved skin pigmentation.

Benefits of Cashews for Your Skin

Cashews are a high-quality source of selenium, which is known for its ability to protect the skin from UV rays.

Selenium is an antioxidant that protects skin cells from damage caused by free radicals. It is essential to the production of collagen and elastin, the long fibers that hold the skin’s structure together. Selenium is also involved in the formation of vitamin D, which helps skin cells absorb the sun’s UV rays to produce vitamin D.

Regular use of cashews with sun protection sunscreens, such as those made with zinc oxide and titanium dioxide, may help shield your skin from the damaging effects of the sun.

Improves lung function

Eating cashews have been proven to improve lung function in people with chronic obstructive pulmonary disease (COPD). According to research published in the American Thoracic Society’s American Journal of Respiratory and Critical Care Medicine, an intervention that included reducing a person’s intake of added cashews for six months was enough to see a meaningful improvement in lung function compared to a control group who did not receive the intervention.

Prevents cancer

Recent research suggests that eating about half a cup of raw cashews per week may reduce the risk of colon cancer by as much as 18% (1). The findings, which were published in the journal International Food Science Journal, are the first to show such a connection between specific dietary ingredients and red meat consumption.

Treats diabetes


Raw cashews have also been proven to be beneficial for people with type 2 diabetes. As with diabetes, research suggests a cashew-based intervention can lower blood sugar levels. In a randomized controlled trial, women who took a cashew-based therapy each day for 12 weeks experienced less long-term hyperglycemia compared to those who took the usual treatment of two hypoallergenic tablets (no cashews).

Bottom Line

Cashews are an excellent source of fiber protein and healthy fats. They promote a lot of health benefits. Cashews are not only delicious, but they are also low in calories, making them a healthy snack option to enjoy when craving something sweet.

High in healthy fats, nuts are a great alternative to many unhealthy snack choices, such as potato chips. They’re also an important source of protein and contain a variety of vitamins and minerals. Cashews are a great source of protein. Studies have shown that high-protein diets reduce risks of diabetes, heart disease, and cancer.

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Last Update: November 12, 2020