7 Science-Backed Health Benefits of Cashew Nuts You Need to Know

You may have often found yourself munching on cashews during the day. They have a sweet flavour and add a necessary crunch to your diet. India is also said to be a major producer of cashews in the world. But did you know that these cashews provide multiple health benefits? Cashews are packed with essential nutrients that make them not just a delicious but a healthy snack as well. They are used as part of various dairy alternatives as well, like cashew milk, cheese, and creams.

The Nutritional Value of Cashew Nuts

Cashews are a powerhouse of nutrients. They are rich in healthy fats, protein, fibre, vitamins, minerals, and antioxidants that boast various health benefits.

1. Fats- Cashews contain several healthy fats, mainly monounsaturated and polyunsaturated fats, that help regulate cholesterol levels in the body.

2. Protein-Cashews provide a good source of protein to the body, which helps in muscle, tissue repair and growth.

3. Vitamins- It contains vitamins like B6, K, E and folate that improve brain health, bone health and cell growth.

4. Minerals- Cashews contain various essential minerals like copper, iron, zinc, magnesium, and selenium that enhance various bodily functions like immunity, bone health, energy production and so on.

Cashew nuts have the following nutritional value per ounce serving: 

Macronutrients

• Carbohydrates – 9 g

• Calories- 157 g

• Fats- 12 g

• Protein- 5 g

Micronutrients

• Vitamin B6- 7% of the DV per ounce

• Zinc- 15% of the DV per ounce

• Manganese- 8% of the DV per ounce

• Copper- 622% of the DV per ounce

• Magnesium- 8% of the DV per ounce

• Phosphorus- 18% of the DV per ounce

Also read - 12 Health Benefits of Almonds and its Nutrition Value

What are the Health Benefits of Cashew Nuts? 

Cashew nuts aren’t just delicious — they’re nutritional powerhouses packed with health benefits. Whether you enjoy them as a snack or add them to meals, these kidney-shaped nuts can do wonders for your body. Here are 7 proven reasons why you should include cashew nuts in your diet today.

1. Heart Health:Rich in Good Fats- Cashews contain healthy fats like monounsaturated and polyunsaturated fats that reduce the risk of stroke or heart disease.

• They lower bad cholesterol and raise good cholesterol levels in the body.

• They improve blood vessel functions.

• They lower the risk of heart diseases like strokes or heart attacks.

2. Cashew Nuts are Good for Skin- Cashews contain vitamin E, along with essential minerals like copper and zinc that help keep skin healthy, hydrated and nourished.

• Vitamin E helps protect the skin from oxidative stress.

• Copper helps in the synthesis of collagen, which promotes a wrinkle-free, youthful appearance.

• Zinc has anti-inflammatory properties, thus reducing acne.

3. Cashew Nuts Strengthen Bones- Cashews help strengthen bones due to their high magnesium content and other essential nutrients like copper and phosphorus. It reduces the risk of bone-related issues like osteoporosis or fractures.

• Magnesium helps in calcium absorption and bone structure.

• Phosphorus helps in bone maintenance.

• Copper ensures strong bone health and structure. 

4. Cashew Nuts Improves Eyesight- Cashews contain antioxidants, vitamin E and zinc that play an important role in improving eyesight.

• Antioxidants like lutein and zeaxanthin protect the eyes from oxidative stress, preventing eye conditions.

• Zinc helps in supporting retina health, improving night vision.

• Vitamin E shields the eyes from damage, enhancing eye health.

5. Cashew Nuts Regulates Blood Sugar Levels- Cashews have a low glycemic index. They release glucose into the blood slowly, preventing sudden spikes or crashes, thus regulating sugar levels in the body. It is beneficial for preventing diabetes-related risks.

6. Cashew Nuts Improves Brain Functioning- Cashews play a crucial role in supporting brain functions. They are rich in healthy fats, vitamins, and minerals that help improve cognitive functions, memory power and focus.

• Cashews contain tryptophan, which boosts serotonin levels in the body, reducing anxiety and boosting mood.

• It also contains L-arginine, an amino acid that enhances memory, mental alertness and cognitive function.

• It reduces the risk of neurodegenerative disorders like Alzheimer's and Parkinson's.

7. Cashew Nuts are Good for Weight Loss- Cashews help promote weight management as they are rich in fibre and protein content. This provides a feeling of fullness, which helps reduce overeating. It controls cravings and manages weight. However, they should be consumed in moderation as they are calorie-dense.

Also read - Top 8 Dry Fruits for Weight Loss You Must Try

 

Why Are Cashew Nuts a Great Choice?

Here is why you should consider cashew nuts as a staple in your daily diet-

• They reduce the risk of heart disease or stroke.

• They promote healthy and hydrated skin.

• They help in weight loss efforts.

• They have anti-inflammatory properties.

• They help control blood sugar levels, preventing the risk of type-2 diabetes.

• They enhance brain functions, boosting memory power.

• They may have anti-cancer properties.

In all, cashews are not just a tasty snack to munch on but a nutrient-rich boost to your daily diet. They help improve brain functions, heart health, promote eyesight, maintain healthy skin and much more. Choose Happilo’s cashew nuts to ensure you have a healthy snack as an option, which are nutritionally dense, packed with a sweet flavour and soft crunch. 

FAQs

Q1. How many cashew nuts should I eat per day?

A moderate serving of 15–18 cashew nuts (about 1 ounce) per day is generally considered healthy.

Q2. Are cashew nuts good for diabetics?

Yes, in moderation. Cashews have a low glycemic index and are rich in healthy fats and fiber, which can help manage blood sugar levels.

Q3. Can cashew nuts cause weight gain?

Only if consumed in excess. Portion control is key — cashews can actually support weight loss when eaten in the right amount.