health benefits of cashew nuts

What are the health benefits of cashew nuts?

Published on August 15, 2020

Cashew nut is the edible seed of the cashew tree, which is a tropical tree that usually grows in Brazil. However, nowadays, it can also be found in many other locations with a warm climate.

Cashews are not only delicious and tasty but also beneficial to the body. Like other nuts, cashews are packed with various vitamins and minerals that can help the body in different ways.

Follow this post to know more about the health benefits of cashew nuts.

health benefits of cashew nuts.

8 health benefits of cashew nuts

  1. Improves heart health
    Cashew nuts are among the heart-healthy nuts that you can easily add to your diet. They are rich in monounsaturated fats, which consider healthy to the heart.
    Only saturated fats are unhealthy to the heart because they increase the level of cholesterol. But monounsaturated fats and polyunsaturated fats are heart-healthy fats that can also lower the level of unhealthy LDL cholesterol. Less cholesterol can lead to better heart-health.
    Therefore, consuming foods with a high amount of healthy fats can decrease the risk of heart diseases, and cashew nuts are one of the best edibles you can find for your heart.
  2. Decreases the risk of Alzheimer’s disease
    Cashews are a great source of copper. This nut can provide almost 100 percent of your recommended daily copper intake, and it is great news for people who have a copper deficiency.
    Copper is needed in the body to produce energy, improve neurotransmission, and enhance immune system function, which can lead to lowering the risk of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
    Furthermore, cashews are rich in antioxidants, which can help the body fight against free radicals and the aging process. As a result, brain cells will remain healthy, and this will also decrease the risk of Alzheimer’s disease at old ages.
  3. Boosts immunity
    Besides copper, which can improve the immune system, cashew nuts also contain zinc, which is another essential mineral for the immune system.
    Men need 11 mg daily zinc intake, and women need 8 mg zinc daily. Each serving of cashew nuts (an ounce or 28 grams) can provide 1.6 mg zinc.
    Therefore, by eating cashew, you can boost your zinc intake and get one step closer toward your recommended daily target.
    As a result, in this way, your immune system gets healthier and can better fight against diseases.
  4. Helps with weight loss
    Many weight loss diets have nuts on their list. Although cashews are high in calories, they still can help you lose weight. Cashew nuts are also an excellent source of protein and fiber, which can make you feel full and reduce your hunger.
    As a result, you may eat less and lose more weight. Moreover, eating a protein also can help you stick to a healthier diet.
    Since the amount of protein in every ounce of cashew is balanced to its calories, consuming this nut is a great choice for people who want to follow a low-calorie and high-protein diet. 
  5. Supports bone health
    Cashew nuts are a great source of magnesium and manganese, both can improve bone health. One ounce of cashew contains 20% of the magnesium and manganese that your body needs every day.
    These minerals can strengthen the bones and prevent them from fractures, and empower the joints against other problems.
    Moreover, the high amount of copper and the high level of immunity in the body are other reasons that make cashew beneficial to the bones.
  6. Reduces the risk of gallstones
    Gallstones occur because of the high level of cholesterol in the body or a compound called bilirubin. Since cashew can reduce the bad cholesterol, it can decrease the risk of gallstones too.
    Gallstones are painful and may need surgery if they become bigger. By consuming cashews every day, you can help the body become stronger against this disease.
  7. Lowers insulin level
    People with type 2 diabetes should avoid eating sugary foods. They also should lower the insulin level in their blood.
    Fortunately, cashew can help diabetics in this way. Since this nut is rich in fiber, it can lower the blood sugar and insulin level, which will offer protection against type 2 diabetes.
    Moreover, cashew has no cholesterol and contains the lowest level of sugar, which is not unhealthy and harmful for diabetics.
  8. Has anti-inflammatory properties
    Cashews are an excellent source of antioxidants, which can protect the body against oxidative damage.
    Antioxidants not only can neutralize the damages caused by free radicals but also can reduce inflammation in the body.
    Carotenoids and polyphenols are two antioxidants in cashew that give this nut the anti-inflammatory benefits.
How to consume cashew nuts

How many cashew nuts to eat in a day?

It’s always important to know how many nuts you can eat in a day. That’s because of the nuts allergy and some side effects they may have. Cashews are no exceptions. They are high in calories and overeating them might lead to overweight. Nutritionists recommend only eat 4 to 5 cashews in a day.

How to consume cashew nuts?

Cashews can be eaten raw, roasted, or cooked in different meals. However, it’s healthier to eat unsalted cashews. Since most of the roasted cashews have additives, such as salt or oil, it is recommended to roast them at home.

However, you can find many recipes with cashews and enjoy their creamy taste and soft texture. It is also easy to add this nut to your vegan diet. Because cashews are high in protein and can be a great alternative for vegans who can’t take the protein of the meat.

How to make roasted cashew nuts at home?

Some researches suggest that roasted cashews can be more beneficial and may have more antioxidants than raw cashews. So, you can roast cashews at home and enjoy its benefit.
However, keep in mind that you need to roast cashews with the minimum amount of oil and salt. Follow the instruction below:

  • Spread the raw cashews in a layer on a baking tray.
  • Heat up the oven to 350 degree F or 188 degree C.
  • Put the tray in oven and let it stay for 15 minutes.
  • To avoid burning, keep an eye on the roasting cashews and stir them every 5 minutes.

You can also roast the cashews in a skillet and stir them for 5 minutes until their color changes to slightly brown color.

Roasted cashew nuts.

Cashew nuts nutrition info

Cashew nuts calories157
Protein5 g
Carbs9 g
Monounsaturated fats7 g
Polyunsaturated fats2.2 g
Saturated fats2.2 g
Potassium187.1 mg
Manganese20%
Magnesium20%
Iron10%
Vitamin B65%
Cholesterol0
(one ounce or 18 whole cashews)

Bottom Line

Cashew nuts are kidney shape nuts that are packed with lots of benefits. They are high in calories but also high in protein.

Therefore, eating them can help you lose weight. However, you should know how many cashews you can eat in a day to not overtaking calories.

It’s important to take care of the other foods you eat during the day. If you follow a healthy diet with an adequate number of cashew, you will have a healthier life with a healthier heart, stronger bones, and an improved immune system.

PS. This article is written based on the research that Natural Moreish content team has done on different blogs, websites and articles. Natural Moreish doesn’t suggest acknowledge or claim the information on this post.

About the author Joshua is a recipe developer, cook, photographer, and author. Ever since he was young, he’s enjoyed food. He is looking at food, learning and researching about food and happily devouring food. Because of his food philosophy of sharing, you’ll find him regularly adding delicious tapas style dishes, appetizers and finger food.

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