16 Incredible Health Benefits of Cashew Nuts

The native of the cashews are South America, especially Brazil, the cashews are kidney-shaped seeds. Nowadays, it is widely cultivated in various warm climates around the world. Cashews are mostly used in Indian desserts, which helps to enhance the taste of the dishes. The cashew paste is extensively used to make thick and creamy gravy with different flavors, and also it is used to garnish most of the dishes.

Not only in India, but cashews are also most famous all around the world. You can purchase the roasted cashews, raw cashews, or the cashews that are seasoned with different flavors so that you can use the cashews as a snack and add in the smoothies, salads, and stir-fries.

Cashews are not only used to enhance the taste of the food, and also it is used to improve overall health. The cashews are rich in nutrients, and the benefits of the cashews are to control blood sugar level, weight loss, healthy heart, etc.

Common Names of Cashew Nuts

Botanical Name: Anacardium occidentale

Tamil Name: முந்திரிப்பருப்பு / Muntiripparuppu

Hindi Name: काजू / kaajoo

Malayalam Name: കശുവണ്ടി / kaśuvaṇṭi

Telugu Name: జీడి పప్పు / Jīḍi pappu

Gujarati Name: કાજુ / Kāju

Kannada Name: ಗೋಡಂಬಿ / Godambi

Marathi Name: काजू / Kaju

Urdu Name: کاجو

Health Benefits and Medicinal Properties of Cashew Nuts

Benefits of Cashew Nuts

Heart Health

The study of the National Center for Biotechnology Information ensures that cashews are used as the ailments for various heart problems.

Consuming cashew nuts will help in lowering the cholesterol level in the blood, and the nutrient of this nut is especially context for healthy diets.

The study result proves that cashew nuts have a beneficial effect on inflammation, oxidative stress, and vascular reactivity.

The cashew nuts help to lower the bad cholesterol level in the blood and increase the carrying capacity of the HDL. The HDL in the blood is responsible for the absorption of cholesterol from the heart and taken to the liver for the breakdown.

The low cholesterol level of the blood will reduce the risk of heart problems. Consuming cashew nuts will reduce death due to heart problems.

The nutrients of the cashew nuts, such as protein, vitamins, unsaturated fatty acids, antioxidants, and minerals, will confer anti-carcinogenic, heart-protective, and anti-inflammatory properties.

Boost Immunity System

Cashew nuts contain a huge amount of zinc. The deficiency of zinc will make an impact on the functionality of the immune system.

Zinc is the most important mineral for the improvement and development of immune system cells. Consuming cashew nuts helps in the production of antioxidant enzymes and regulates the activity of the immune system.

1-ounce cashews contain 1.6 mg of zinc. The study says that the daily target of zinc for women is 8 gm and 11 mg for men. The cashews will help to get sufficient zinc that associates with the healthy immune system.

Prevent Blood Diseases

Consuming cashew nuts regularly in a limited manner will help to avoid blood-related diseases. Cashews are rich in copper; it plays an important role in removing the free radicals from the body.

Copper deficiency also leads to iron deficiency, such as anemia. You have to consume the recommended amount of copper that will help to prevent blood diseases. Cashew is one of the best options to avoid the deficiency of copper.

Excellent source of antioxidants

The antioxidant is a compound that helps to resist the damage of oxidation in the cells. Emission of free radicals is a reason for cellular damage; the antioxidant helps to neutralize the free radical so that you can avoid cell damage.

Some of the powerful antioxidants require vitamin K and vitamin E. The cashew nuts have both of these vitamins that help your body to fight against oxidative damage.

Protect Eyes

This urban environment has excessive pollution so most of the people are suffering from various eye infections. Cashew nuts have one of the powerful antioxidant components called ZeaXanthin.

The nutritionist says that the retina directly absorbs this component. It will form a protective layer over the retina to protect your eyes from harmful UV rays.

The ZeaXanthin helps the elder to prevent age-related macular degeneration, and also it helps to maintain eye health.

Lowering the Risk of Gallstones

Gallstones are caused by the bilirubin compound or hardened cholesterol, and it causes extreme pain. Research conducted with 80,000 women, eating cashew nuts proves that these nuts will help to lower the risk of gallstones. Consuming cashew nuts every day could lower the risk of gallstones pain.

Source of Dietary Fibers

Cashew nuts have a high level of dietary fibers. Palmitic acid and oleic acid are the two important dietary fibers required for our body.

The nutritionist says that these fibers are not generated in our body so we have to consume these fibers externally.

Cashews are a good source of these fibers. Dietary fiber helps for the good digestion process, but consuming the excess amount of cashews may cause intestinal gas production and bloat. Consuming cashew nuts also helps to decrease digestive problems.

Weight Loss

Consuming nuts regularly at a moderate level will help to lose weight faster. The controlled clinical and epidemiological studies say that the consumption of nuts will not be related to higher body weight.

The study conducted by the Journal of Nutrition proves that the people who are consuming nuts have a lower BMI than the non-consumers.

The cashews contain Omega 3 fatty acid that helps to boost the metabolic process which burns the excess fat. Cashew nuts are also an excellent snack for the person who is looking for weight loss.

This nut helps to keep the full nutrition in our body for a long time when we are in our diet. Consuming the cashew nuts raw and unsalted is more beneficial for weight loss.

Rich in Protein

Cashew nuts are a rich source of protein, like all nuts. Protein is one of the three essential nutrients for the energy of our body, especially, it is more important to rebuild the muscle tissues and helps to create new cellular compounds.

Moreover, consuming protein helps to avoid getting hungry in between meals so that you can easily maintain your healthy eating plan. 

Many nuts have a good source of proteins, but cashews stand apart because of their well-balancing nutritional property. Each ounce of the cashew nuts has 5 gm of protein, 160 calories, and 13 gm of fat.

This mixture of nutrients helps to the less calorie-dense than the other nuts like macadamia nuts, these nuts contain 200 calories and only have 2 gm of protein per ounce. Cashew nuts are an excellent choice for people who are following high-protein and low-calories.

Good for skin

The cashew oil produced by the cashew nuts is good for healthy skin. Cashew nut oil has a rich amount of iron, magnesium, zinc, and phosphorus.

The cashew nut oil is also a great source of protein, phytochemicals, and antioxidants. The minerals of these cashew nuts help to maintain healthy skin. Also, it is used to treat allergies.

The cashews also have a high percentage of selenium; it is not only good for the skin, and also helps to treat cancer.

Healthy and Shiny Hair

Consuming cashew nuts and applying the cashew nuts oil on the scalp helps to improve hair health. The cashew nuts oil has a rich amount of copper that helps to the production of hair and skin pigment called melanin.

It also helps to enhance the hair color and also the silk and smooth texture of skin due to the presence of oleic and linoleic acids.

Bone Health

Cashew nuts are one of the few foods that have a high amount of copper. One ounce of cashew nuts has 622 mg of copper. Nutritionists recommended taking 900 mg of copper for adults.

The copper deficiency leads to lower bone mineral density, and also it increases the risk of osteoporosis. Copper also plays a vital role in maintaining elastin and collagen, and also it helps to keep the major structural components of the body.

The body did not replace the damaged connective tissues and collagen without sufficient copper. The breakdown of tissues may lead to joint dysfunction.

Magnesium is also more important for bone formation; the cashew nuts also have a good amount of magnesium that helps to the assimilation of calcium in the bone.

Manganese is another mineral in cashew nuts; the combination of manganese with copper and calcium will help to prevent osteoporosis.

Prevent Cancer

Consuming cashew nuts helps to reduce the risk of cancer. Proanthocyanidins are one of the flavonols that helps to prevent the growth of tumor cells. Cashew nuts have proanthocyanidins that help to prevent cancer.

Good for the gut

Consuming cashew nuts every day helps to protect against stomach ailments and helps for the proper digestive function. Having 2-3 cashews per day will help to maintain the proper function of the bowel.

Maintain Nerve Health

The deficiency of magnesium is the main reason for many health problems. Magnesium deficiency does not only affect bone functionality and also affects the nervous system and increases blood pressure.

Consuming cashews regularly ensures the balancing level of magnesium so that you can prevent body pain and migraines.

Good for Type 2 Diabetes

People who have type 2 diabetes can add cashew nuts to the diet list. The cashew nuts have a good source of fibers, which helps to control the blood sugar level so that it is used to treat type 2 diabetes.

Consuming 10% of calories from cashews helps to lower the insulin level that controls the blood sugar level.

Cashew has 8 gm of net carbs per portion, and also it has 2 gm of sugar. Substituting the food at a higher level of net carbs and sugar helps to reduce blood sugar levels. In this case, cashews are a rich diet for people who have type 2 diabetes.

Risk of Cashew Nuts

Cashew nuts have fat, but mostly it is the unsaturated fats so it helps to maintain good health at moderated level.

Honestly raw is not safe to eat that has the urushiol substance, which is found in ivy. The urushiol toxicity of the cashew may trigger a skin reaction for some people.

The cashew kernels are sold as raw in some stores, but it was steamed for removing the toxins in the cashews. These cashews are good for health.

The roasted and salted cashews may contain a high amount of salt and fat, which is not good for health. Before going to purchase the pack of cashews, it is better to check the nutrition level of cashews.

People who have allergies to nuts must be avoided the consumption of cashews. Because it has potent allergens the reaction of the cashew nuts may lead to life-threatening anaphylactic shock. 

Nutrition Value of Cashew Nuts

Nutritional Facts of Cashew Nuts

The various nutritional contains and the value of 1-ounce cashew nuts

Carbohydrate8.56 gm
Sugar1.68 gm
Fiber0.9 gm
Total fat12.43 gm
Protein5.17 gm
Iron1.89 mg
Calcium10 mg
Phosphorus168 mg
Magnesium83 mg
Potassium187 mg
Zinc1.64 mg
Sodium3 mg
Vitamin C7 mcg
Vitamin B7 mcg

Cashew Nuts Food Recipes

Cashew Milk Recipe

Ingredient Needs : 

  • 1 cup of water
  • 2 Cup cashews
  • A fine muslin cloth


Step 1: Blend the cashew in the food processor
Step 2: Add water for desired consistency.
Step 3: Filter to milk by using the clean muslin cloth
Step 4: Preserve the cashew milk in the refrigerator for a week.
Step 5: Shake it before drinking.

Cashew Butter Recipe

Ingredient needs : 

  • 1 tsp coconut oil
  • 2 cup cashews
  • 1/2 tsp salt


Step 1: Roast the cashews for 10 minutes
Step 2: Cool down the nut completely.
Step 3: Blend the nuts smoothly into the fine butter.
Step 4: Add vanilla or honey or other flavors to the cashew butter.

Leave a Reply

Your email address will not be published. Required fields are marked *

Open chat
Chat With Us Using Whatsapp
Scan the code
Hey If you have questions regarding any product or your order tracking, contact us.