Cashew Benefits: Nutritional Facts & Health Tips – Fitelo

Rebekah Pais

Written by Rebekah Pais

Cashew Benefits

Table of content

Due to their versatility and scrumptious taste, cashews are a favorite snack all over the world. In several Indian dishes, it generally serves as a base for the entire recipe. Cashew nuts are used to enhance the flavor of Indian sweets as well as traditional foods. The year-round available nut is also a nutritional powerhouse. Including a significant number of cashews in your diet can also offer you a range of health advantages. Nevertheless, today’s blog is going to showcase a plethora of the many cashew benefits you may be missing out on. So, let’s check it out!

Cashew in Hindi Meaning: काजू, 

Cashew Benefits: Know All About The Nutritious Nut

Cashews are rich in protein and important minerals like copper, calcium, magnesium, iron, phosphorus, potassium, and zinc. Cashews are extremely healthy and beneficial for you. The B vitamins thiamin, riboflavin, niacin, folate, vitamin E (alpha-tocopherol), and vitamin K are also abundant in cashews (phylloquinone). They contain oleic acid if you eat them in moderation. They also have monounsaturated fat, little polyunsaturated fat, and no cholesterol at all. It’s a super nut that can be added to your side salad.

10 Amazing Cashew Benefits

Cashew nuts are definitely rich in healthy fats and a lot more nutrients. But, the brownie points just don’t end here. We have 10 amazing benefits of eating cashew nuts. Let’s check them out!

1. Improved Heart Health

Numerous studies have shown that cashews reduce the body’s level of LDL harmful cholesterol. People who eat nuts had a lower chance of developing cardiovascular disease or having a stroke, according to a survey of sorts. So, if you’re concerned about the health of your heart, you might want to try cashews!

2. Cashew Benefits with Type 2 Diabetes

Sugar is Sugar! No matter in what form it comes, it is quite hazardous for your health. Since cashews are high in fiber, it is possible that they can help control blood sugar surges. Nutrient-rich cashews are low in sugar and can help prevent type 2 diabetes. Eating 1 ounce of cashews each day could help diabetics manage their blood sugar levels.

3. Reduces the Risk of Anemia

Cashew nuts are abundant in copper and iron. These minerals are necessary for the circulatory system to operate properly. Including cashew nuts in your diet on a regular basis can help avoid anemia because iron deficiency is a common cause of it. It is amazing how beneficial cashew nuts are to health. 

4. Strong Bones with Cashew Benefits

Cashews include magnesium, copper, and vitamin K, all of which are beneficial for bone health. Cashews are healthy for the body and support bone production, osteoporosis prevention, and bone health maintenance.

5. Cashew Benefits in Reducing Cholesterol

Cashews are known for their heart-healthy lipids and their ability to lower LDL cholesterol. Not only do cashews lower bad cholesterol, but they also increase HDL levels. According to one study, cashews may even help to maintain cholesterol levels and decrease blood pressure.

6. Protects Your Eye

Our eyes frequently get numerous illnesses in the urban environment due to excessive pollution. ZeaXanthin, a potent antioxidant pigment, is found in cashews. This pigment is easily and instantly absorbed by our retina. This then creates a shield over our retina that protects it from dangerous UV radiation. Small doses of ZeaXanthin help maintain eye health by preventing age-related macular degeneration in elderly people.

7. Beneficial for the Skin

Cashew oil, which is made from cashew seeds, is wonderful for your skin. Selenium, zinc, magnesium, iron, and phosphorus are all abundant in cashew nut oil. They are also excellent providers of proteins, antioxidants, and phytochemicals. In addition to being healthy for your skin, cashews’ high selenium content helps prevent cancer as well. You can add cashews to your diet plan for glowing skin.

8. Weight Management

Just like the way the nut plays a significant role in weight management; we also have cashew nuts with their benefits. People who regularly consume nuts lose weight more quickly. Contrary to non-nut consumers, nut consumers have a lower BMI. Clinical research shows almost without exception that consuming them as part of a diet results in either very little or no weight gain. Additionally, nuts such as cashews are rich in Omega 3 fatty acids that help to give the metabolic process a boost to burn excess fat. Because they are healthy and tend to keep you feeling full for longer, nuts are a wonderful snack for anyone trying to lose weight.

9. Shiny and Healthy Hair

According to experts, both eating cashews and massaging your scalp with cashew oil will result in good hair. Copper found in cashew nut oil helps in the synthesis of skin and hair pigment called melanin.” Because linoleic and oleic acids are present, it also improves hair color and can give hair a silky-smooth texture.

10. Dietary Fiber Source

Not just in chappatis but you will also find a high percentage of dietary fiber in cashew nuts as well. Oleic acid and palmitic acid are the two crucial dietary fibers that our body needs. Since our bodies cannot generate these fibers, we must eat them from outside sources. These fibers can be found in abundance in cashew nuts. Dietary fibers aid in better food digestion, but too much of it can result in bloating and substantial intestinal gas production.

Ways You Can Add the Richness of Cashew Benefits in Your Diet

There isn’t just one way of having your favorite dish, right? Well, for cashew nuts, you can surely try some of the funkiest ways to have it, instead of eating it raw. Let’s find it out!

  1. To your morning cereal, oats, or upma, add a few cashews. You really can’t go wrong whether you want to use bits or whole cashews, and we have a wide selection of both available for you to pick from.
  2. With a few dried fruits, prepare energy bars or energy balls, making sure to include the cashew nut, the king of dry fruits.
  3. To your milkshake or a mug of mixed fruit smoothie, add a few cashews. Make it creamy, rich, sweet, and substantial.
  4. To make your chutney creamy, smooth, and oh-so-delicious, grind a few cashews with it. 
  5. For a toasted, nutty crunch, roast a few cashew pieces and add them to your ice cream bowl. It raises the bar for your sundae game, we promise. 
  6. To give your gravy a smooth, creamy texture and gloss unmatched by anything else, add a few cashew pieces and ground them into the gravy foundation. The simplest product to use for this is our cashew pieces.
  7. To make your soups thicker and richer, skip the corn flour and substitute a little ground cashew instead.
  8. By creating your favorite homemade sugar-free kaju katli, you can never say no to sweet bites after your dinner.
  9. To give your salad some crunch, add a few cashews. The beautiful thing about cashew is that it goes with every salad, regardless of the type.
  10. Cashews that have been dry-roasted are great for munching on while watching your favorite Netflix show. It can also be served as a side dish to visitors.

Smoothies Vs Packaged Fruit Juice: Choose The Healthiest Option – Dietitian Mac Singh

Most people think packaged juice is a healthy alternative to cold drinks. They prefer this juice, thinking they are consuming something natural and healthy as compared to a cold drink. Agreed that packaged juice might have some nutrition like vitamins and minerals in it over a can of cola.

So we went ahead and tried to analyze the nutritional value of the so-called healthy packaged juice and we were shocked, it is not only having high calories but it is extremely dangerous. Check it out!

Nutritional Values Of Cashew Benefits

Healthy fats, such as monounsaturated and polyunsaturated fats, are found in abundance in cashews. Furthermore, there are also protein levels found in these nuts. As a result, they are widely included in vegetarian and vegan diets. Additionally, cashews are a good source of

  • Magnesium
  • Manganese
  • Phosphorus
  • Zinc
  • Vitamin B6
  • Vitamin K

The nutritional composition of one ounce of cashews is.

cashew benefits

Frequently Asked Questions

Q. Can We Eat Cashews While on a Diet?

Ans. Protein is essential for weight loss and cashews are a wonderful source of it. Even though nuts have a lot of calories, consuming the appropriate quantity of them every day can help you lose weight.

Q. Which Vitamin Do You Get With Cashew Benefits?

Ans. Vitamins C and B, as well as 7 mcg of DFE folate, are found in cashews. About 18 whole cashews make an ounce of cashews. They are a wonderful source of protein and are high in monounsaturated and polyunsaturated fats.

Q. How Many Cashews Can You Eat In A Day?

Ans. You can eat up to 5 to 10 cashews a day.

Q. Can Binge Eating on Cashews Be Harmful?

Ans. Increased oxalate content cashews contain a fair amount of oxalate. If consumed in high doses, this might cause kidney damage and other chronic health issues.

Q. Can I Eat Cashew During Periods?

Ans. Hearty nuts are other foods to eat during periods as they further contain omega-3 fatty acids and protein. So, the answer is a definite YES!

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Fun Fact

In order to consume cashew nuts “raw,” they must first be heated, roasted, salted, and used as a spread or in salads. Asian cuisine particularly uses cashews, especially in South and Southeast Asia. They frequently are used in vegetarian recipes, and chicken cuisines from southern India.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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