What Are the Benefits of Eating Cashews?

Like other nuts, cashews are a good source of unsaturated fats, which can help lower low-density lipoprotein (LDL or “bad”) cholesterol and raise high-density lipoprotein (HDL or “good”) cholesterol. They also contain minerals such as copper, magnesium, and iron.

A 1-ounce serving of cashews provides 10% of your daily recommended intake of iron, which is needed to help with normal blood function.

Protein

Nuts, including cashews, are an important source of protein for the body. According to USDA data, each ounce of cashews offers about 5 grams of protein. That amount is equal to about 11 percent of the daily value for protein for women and 9 percent for men.

Cashews are also a good source of healthy fats. They contain monounsaturated and polyunsaturated fats, which are better for the heart than saturated fats. The healthy fats in cashews can help lower cholesterol and triglycerides, both of which increase the risk of heart disease.

Research has found that consuming a diet rich in nuts, including cashews, is associated with a lower risk of heart disease. The unsaturated fats in cashews may also help to control blood sugar levels, making them a good snack for people with diabetes.

Another nutrient in cashews is copper, which is vital for the formation of red blood cells, which carry oxygen throughout the body. This can help reduce fatigue and boost the immune system.

While all nuts are good sources of protein, cashews are unique in that they also provide a significant amount of dietary fiber. This fiber can aid in digestion and help prevent constipation.

Cashews are an energy-dense food, but there have been no high-quality clinical trials that show consuming cashews leads to weight gain. In fact, a small serving of cashews can be satisfying and keep hunger at bay for longer.

Fiber

Cashews are an excellent source of fiber, which helps reduce cholesterol levels and keep your digestive system in check. One ounce of cashews provides 5 grams of fiber, about half of the amount you need daily.

Although cashews contain some saturated fat, the bulk of their fat is monounsaturated and polyunsaturated, two healthy types of fat that can help lower low-density lipoprotein (bad) cholesterol and increase high-density lipoprotein (“good”) cholesterol. The healthy unsaturated fats in cashews also may help prevent heart disease,3 as long as you consume them in moderation.

Like other nuts and seeds, cashews offer a variety of essential vitamins and minerals, including calcium, magnesium, potassium, vitamin E, selenium, and copper. They’re also an excellent source of antioxidants, compounds that neutralize and destroy free radicals in the body.

Nuts, in general, including cashews, are known for supporting bone health and preventing osteoporosis. One of the reasons for this is that they’re a rich source of calcium and magnesium, which are important nutrients for bone development and strength. In addition, cashews provide the trace mineral phosphorus, which is also necessary for bone health.

In addition to healthy fats and protein, cashews are a good source of copper, a mineral that plays an important role in blood cell formation, nerve function, bone health, and immune system activation. In fact, just one ounce of cashews provides about 70% of the daily value of copper.

While all nuts offer plant-based proteins and unsaturated fats, cashews may be particularly beneficial for heart health due to their high content of unsaturated fats and their antioxidant and mineral content. In fact, researchers have found that people who regularly eat nuts such as cashews are 37% less likely to develop coronary heart disease than those who rarely or never eat them.

Minerals

Cashews are rich in minerals, including magnesium, iron, phosphorous, and selenium. These nutrients are necessary for cellular growth and maintenance. They also play a role in cardiovascular disease prevention. The monounsaturated and polyunsaturated fats in cashews help decrease LDL (“bad”) cholesterol and triglycerides, which reduce your risk of heart disease and stroke. Cashews also contain phytosterol compounds that help block the absorption of cholesterol from the intestines.

In a one-ounce serving, cashews provide over 10 percent of your RDA of iron. You need this mineral to create hemoglobin, the protein that transports oxygen throughout your body and to your muscles. Low levels of iron can cause fatigue, weakness, and a depressed immune system. It can also interfere with cognitive function, as evidenced by a study published in Frontiers in Aging Neuroscience.

One ounce of cashews provides about six milligrams of zinc, which is important for healthy skin and immune function. Zinc also helps promote bone health by enhancing the production of the osteoblast cells that build bones. A deficiency in this mineral can lead to bone fractures and osteoporosis. Cashews also contain boron, which works with magnesium and calcium to build strong bones.

Another mineral in cashews that’s essential for your overall health is potassium. This mineral helps maintain a normal blood pressure level and balances out the effects of sodium, which can cause high blood pressure. A serving of cashews supplies over four grams of potassium. It’s also part of the trio of minerals (copper, zinc, and manganese) that compose the superoxide dismutase enzyme, a powerful antioxidant your body requires to protect against cancerous tumors and other diseases. This nutrient is found in a wide range of fruits and vegetables, but cashews are particularly abundant sources.

Antioxidants

Cashews pack a powerful punch of nutrients that offer anti-carcinogenic, anti-inflammatory, and antioxidant benefits. Nuts like cashews are a natural source of vitamins E and K, which help prevent cell oxidative damage. They are also a rich source of potassium, magnesium, and zinc. Cashews are a good source of unsaturated fats, which can lower low-density lipoprotein cholesterol (LDL) and increase high-density lipoprotein cholesterol (HDL).

Cashew nuts provide important dietary fiber and protein. Both proteins play a role in keeping blood sugar levels stable, reducing the risk of diabetes and heart disease. The soluble fiber in cashews also helps keep hunger at bay by making you feel full more quickly.

The healthy fats in cashews are a great source of brain-healthy monounsaturated and polyunsaturated fatty acids, which can help support cognitive functions like memory, mood regulation, and cellular communication.

Fatty acids also are necessary for the development and function of the myelin sheaths that protect neurons and allow them to transmit signals.

Lastly, cashews are a great source of trace minerals like copper and iron, which are necessary to support healthy blood cells and maintain normal metabolism. Iron deficiency is a leading cause of anemia, so adding cashews to your diet may help you prevent this condition.

Heart Health

A handful of cashews is a great source of healthy unsaturated fats, which helps prevent high cholesterol levels.

They also provide magnesium, potassium, and L-arginine, all of which are important for cardiovascular health.

Regular nut consumption is also linked to lower blood pressure; the omega-3 fatty acids found in cashews help maintain heart health.

Cashews are an excellent source of protein, providing a solid five grams per serving (about 18 nuts). They’re also relatively low in carbohydrates compared to other common snacks, which limits their impact on blood sugar.

Like all nuts, cashews are high in calories, but they are a smart addition to a well-rounded diet when used in moderation. They’re energy-dense and full of nutrients, making them a great snack option on their own or mixed with other nuts and seeds to create a trail mix. They also add crunch to salads and can be roasted to create crunchy cashew butter.

Roasted cashews also make a tasty topping for oatmeal and yogurt parfaits. Try adding them to your favorite stir fry or use them to make a vegetarian vindaloo pasta.

Consuming cashews and other nuts regularly is considered beneficial for weight loss because they can help you feel full, leading to fewer calories overall. They also contain soluble fiber, which promotes digestive health.

People with kidney stones should avoid eating cashews, as they have a high oxalate content that can prevent calcium absorption and speed up the formation of kidney stones. In extreme cases, consuming cashews may cause a severe allergy called contact dermatitis, manifesting as itchy skin and swelling of the tongue and throat.