benefits of cashew nuts

What Are Cashews nuts?

Cashews are kidney-shaped seeds harvested from the cashew tree. It is basically a tree native to tropical regions. Cashews nuts are not only very tasty but also rich in healthy fats, proteins, and minerals.

Nutritional value of cashews

Here are nutritional value of 100 grams of cashew nuts:

cashew (100 grams)
Calories	558
Total Fat	45.3 grams
Saturated Fat	8.7 grams
Polyunsaturated Fat	7.4 grams
Monounsaturated Fat	26.7 grams
Cholesterol	0 milligrams
Zinc	6 milligrams
Sodium	620 milligrams
Total Carbohydrates	31.6 grams
Dietary Fiber	3.1 grams
Sugars	5 grams
Protein	14.9 grams
Calcium	44 milligrams
Iron	5.6 milligrams
Potassium	550 milligrams
Caffeine	0 mg

10 benefits of cashew nuts

Rich in all nutrients

Cashews like almonds are loaded with essential nutrients, including vitamins E, K, and B6, along with minerals like magnesium, zinc, and phosphorus. These nutrients support immune health, and bone strength. Cashew nuts are an overall powerhouse snack for balanced nutrition.

Keeps heart healthy

The monounsaturated and polyunsaturated fats in cashews help to lower the LDL (bad cholesterol) and raise HDL (good cholesterol). Regular consumption of cashews supports in maintaining cardiovascular health, reduces the risk of heart disease, and promotes a healthy blood pressure level.

Manages healthy body weight

Cashews contain protein, healthy fats, and fiber that keep you full for longer, reducing hunger cravings. When you consume cashews in moderation, they can aid in weight management by promoting satiety without significantly adding to calorie intake.

Keeps the bones healthy

Cashews are an excellent source of magnesium, phosphorus, and calcium. All these nutrients are vital for maintaining strong bones and teeth. These nutrients work together to improve bone density and prevent bone-related conditions such as osteoporosis.

Boosts the energy level

Cashews are generally high in healthy fats, protein, and carbohydrates. All these naturally provide a quick and sustained energy source. They are ideal for maintaining energy levels throughout the day, especially during physical activity or long work hours.

Good for brain function

Magnesium and iron in cashews improve blood oxygenation and support neurotransmitter function. Magnesium and iron have proven to be good for boosting cognitive health. These nutrients enhance memory, focus, and mental clarity and reduce the risk of neurodegenerative diseases.

Gives you a glowy skin

Cashews are rich in antioxidants, such as vitamin E and selenium. It promotes collagen production and keeps the skin supple and youthful. Regular consumption of cashews can help in preventing wrinkles, improve skin elasticity, and maintain a healthy complexion.

Improves immunity

Zinc and copper in cashews are essential for a robust immune system. They enhance the production of immune cells and speed up recovery from illnesses. Cashews even protect us against infections and inflammation.

Helps in controlling your diabetes

Cashews have a low glycemic index and this quality makes them suitable for maintaining steady blood sugar levels. Their fiber and healthy fat content further support insulin sensitivity, reducing the risk of type 2 diabetes.

Get a better eye health with cashews

Cashews contain antioxidants like lutein and zeaxanthin. These ingredients of cashews protect our eyes from harmful blue light and UV rays. These nutrients help to prevent cataracts and age-related macular degeneration, promoting long-term vision health.

Cashew nuts benefits for male

Cashew nuts have numerous health benefits for men that improve their overall well-being. They are rich in heart-healthy fats and reduce the bad cholesterol from the body. Their high magnesium content aids in the regulation of testosterone, muscle function, and energy production.

Cashews are also a good source of zinc, which is essential for enhancing sperm quality and immunity. Like other dry fruits, cashew nuts are good for increasing fertility. They help to combat oxidative stress and promote healthier skin because they contain antioxidants like vitamin E and selenium, which slow down the aging process.

Cashew nuts contain protein and fiber, which promote muscle growth and digestion. Their nutrients promote better brain function, longer-lasting energy levels throughout the day, and better mood regulation.

Cashew nuts benefits for female

Cashew nuts have several health benefits for women’s health too. Their wealth of healthy fats promotes glowing skin and heart health. Cashew nuts have a role in reducing menstrual cramps to a good extent. Their magnesium content improves mood regulation, lowers anxiety, and supports bone health.

Cashews are rich in iron, which is essential for maintaining vitality and preventing anemia. They also contain zinc that supports healthy hormone balance, a strong immune system, and fertility.

Cashews are also rich in antioxidants like vitamin E and selenium. It helps to reduce oxidative stress and slows down the aging process. Last but not the least, these tiny nuts encourages proper digestion, weight management, and muscle maintenance, their protein and fiber content also enhances general vitality.

Cashew calories

Cashew nuts contain approximately 155-160 calories per ounce (28 grams). And a 100 grams of cashews contains approx 558 calories. Cashews are a nutrient-dense snack rich in healthy fats.

Benefits of cashew nuts for hair

Cashew nuts are high in all vital nutrients. It is good for healthy hair. Their elevated copper content encourages melanin synthesis and preserving natural hair color by delaying the onset of graying.

Cashew nuts’ zinc content strengthens hair follicles and inhibits hair loss to encourage hair growth. It also contains healthy fats and vitamins, such as vitamin E, that nourish the scalp, enhance hair texture, and give it a glossy appearance. Their iron and protein content increases blood flow to the scalp, which strengthens, thickens, and fortifies hair.

Cashew benefits for skin

Cashew nuts are good for the skin in many ways. The reason is ofcourse its rich nutritional profile. They are rich in antioxidants like vitamin E and selenium, which help to protect the skin from oxidative damage and reduce the fine lines and wrinkles.

Zinc, another cashew ingredient, aids in collagen synthesis and skin repair. You will get 5.6 to 6 milligrams of zinc in 100 grams of zinc. Cashews’ healthy fats keep the skin hydrated and silky. Their copper content aids in maintaining a healthy skin tone and preventing pigmentation issues.

How to use cashew Nuts

Cashew nuts can be used in various ways. You can use it a part of your meal or as snacks:

Snacks

Eat raw or roasted cashews as a healthy snack on their own or mixed with other nuts. You can pair it with almonds, walnuts and raisins.

Cooking

Add cashews to curries, stir-fries, and vegetable dishes. It gives an added crunch and flavor.

Cashew Butter

Blend cashews into a smooth paste to make cashew butter. You can spread it on toast or use it in smoothies. You can use it in place of normal butter and as a variation of regular peanut butter.

Baking

Incorporate cashews into cookies, cakes, or granola bars for extra texture. It serves a crunchy taste in every bite.

Desserts

Use ground cashews to make creamy fillings for pies or as a base for vegan desserts.

Cashew nut side effects

While cashew nuts offer many health benefits, they may cause some side effects. Common side effects include:

Allergic reactions

Some people may have allergies to cashews. It can lead to symptoms like itching, swelling, or difficulty in breathing.

Weight gain

Due to their high-calorie content, excessive consumption of cashew nuts can contribute to weight gain. We would recommend you have it in moderate quantities.

Kidney stones

Cashews contain oxalates, which in large amounts can contribute to the formation of kidney stones. Here is also, moderate amount of consumption is the key.