Cashewnut Nutrition and Cashewnuts Health Benefits

The exquisitely seasoned cashewnuts is a preferred snack between meal times that is easily available all the year round. Cashew nuts can also be used to prepare delicious nuts butter and makes for a wonderful accompaniment to salads and stir-fry dishes. One of the most important health benefits of cashew is that it contains far lesser fat content than most other nuts. Of all the fat present in cashews 75 percent is unsaturated fatty acids and most of this fatty acid is made up of oleic acid, which is believed to be extremely heart-healthy. Medical research reveals that oleic acid boosts cardiovascular health, and enhances the lifestyle of individuals with diabetes.

Health Benefits Of Cashewnuts

Cashew nuts health benefits are not restricted to just heart healthy fats, rather they contain dense amount of nutrients that make up for an ideal nutritional snack. Cashewnuts are also rich in copper. Copper is known to be an indispensable constituent of many complex proteins and plays an important role in a variety of physical processes such as iron usage, destruction of free radicals, the developing of bone health and connective tissue.


Copper is also essential in producing an important skin and hair pigment known as melanin. The copper present in cashew nuts is also essential for improving the malleability in blood vessels, bones and joints. Cashew nuts also possess substantial amounts of phytochemicals and nutrients in addition to antioxidants that shield the body from carcinogens and heart disease.




Herbalists believe that the leaves and bark of the cashew nut tree contains herbal health benefits that are useful in destroying harmful bacteria and germs, controlling diarrhea, reducing fever and the level of sugar in the blood, reducing hypertension. In the absence of cholesterol, cashew nuts make for an appetizing and pleasing snack and can be safely be consume even by heart patients. Moreover since it also contains high levels of monounsaturated fatty acids, it is useful in supporting good (HDL) cholesterol.


According to a recent study, the consumption of cashew nuts was shown to reduce the risk of gallstone disease. Medical experts are of the opinion that certain compounds found in the cashew nuts are capable of destroying gram positive bacteria, which is a permeative mouth infection that causes tooth decomposition, skin disorders, pulmonary tuberculosis and lepromatous leprosy. Some dental experts also hold the opinion that consuming a moderate amount of cashew nuts on a daily basis can get rid of abscesses in the teeth, although these claims have yet to be proven by medical clinical studies.

Medical Benefits of Cashew Nuts

Dried fruits and nuts have long been a part of Mediterranean cuisine. However, in recent years, medical as well as diet experts have also acknowledged the health benefits of cashew nuts, walnuts, Brazilian nuts, almonds, pecans, pistachios, macadamia, and so on. What makes cashew nuts the popular health choice for snack time is its rich, buttery taste, and the varieties in which they appear: plain, salted, spiced, roasted, and in halves and pieces. Cashew nuts are available in stores yearlong. While they are a relatively expensive delicacy, you only need to eat a handful of cashew nuts to reap health benefits such as decrease in blood cholesterol levels and better cardiovascular health.

With approximately five grams of proteins per ounce, cashew nuts are a health treat for physically active individuals and athletes. However, since cashew nuts are also high in essential minerals like iron, magnesium, copper, zinc, and phosphorus, they make an excellent choice for adults and children alike. Cashew nut benefits are amazing when we consider that just a handful of cashew nuts can supply a good percentage of all our daily nutritional needs. Other cashew nuts’ health benefits include their ability to satisfy high-density energy needs and provide essential dietary fiber. Like most nuts, cashew nuts also contain fats and high fatty acid content. However, most experts agree that fat from the cashews is actually ‘good fat’, so long as it is consumed in moderation. Weight watchers may actually benefit from eating cashew nuts as studies show that eating a handful of nuts twice a week may lower the risk of weight gain. If you are looking to understand cashew nuts’ benefits for diet and health, you may also want to add the medical benefits of cashew nuts to your list.

Medical experts cannot seem to stop emphasizing the role of antioxidants for cardiovascular health and cell regeneration. Cashew nuts are healthy and tasty answer to your heart’s needs. Eating a handful of cashew nuts may significantly lower the risk of fatalities from a coronary heart disease. One question that many ask is as follows: Are cashew nuts healthy given their fat content? Health experts insist that fats contained in nuts like cashew nuts, walnuts, pecans, almonds, and so on are mostly monosaturated fats, or good fats. They may contain very low levels of saturated or artery clogging fats. Therefore, despite its fat content, individuals suffering from cardiovascular problems may actually enjoy a snack of cashew nuts. However, you still have to consider that cashew nuts, just like all nuts, are high in calorie content. Therefore, individuals suffering from cardiovascular diseases have to be careful and watch their weight. The emphasis is on moderation when consuming all kinds of nuts, especially, cashew nuts.

Can you control cholesterol with cashews? It is true; cashew nuts contain high levels of monosaturated fatty acids and HDL or good cholesterol. Moreover, eating recommended portions can also help you drop your high triglyceride levels (indicating amount of fat in the blood) significantly. With its ability to balance your lipid profile and reduce triglyceride levels, cashew nuts may be a healthy snacking alternative for individuals suffering from type 2 diabetes. If you are on the brink of contracting diabetes or have a family history of the disease, you may ask your doctor or dietician to recommend cashew nuts as part of your daily diet.

Apart from the obvious heart health related benefits, cashew nuts are packed with essential nutrients and minerals that benefit the body in more ways than one. Cashew nuts contain nutritional copper, which provides its antioxidant properties. Consuming cashew nuts as part of your daily diet helps the body to assimilate iron, stop pigmentation of skin, control signs of premature aging due to free radical action, and develop blood cells, tissues and bones. Magnesium in cashew nuts may protect you from risks of high blood pressure and migraine attacks. Cashew nuts may also help relieve soreness in muscles or muscle spasms, fatigue, and even stress related disorders. Magnesium in cashew nuts may also be able to control the severity of an asthma attack. Calcium and magnesium work hand in hand to improve bone and dental health. Magnesium in cashew nuts can lower the risk of tooth decay and strengthen your bones.

Further, tryptophan found in many of the nuts may promote the production of serotonin in your brain. This is what causes the ‘feel good’ sensation and maybe responsible in lowering the risk of depression. In addition, consumption of different kinds of nuts including cashew nuts may lower the risk of gallstones in both men and women. Also, consuming cashew nuts may help reduce menstrual cramps and moodiness. With high doses of protein, vitamin E, and other essential minerals the health benefits of cashew nuts during pregnancy are undeniable. Nevertheless, many individuals are concerned about eating nuts during pregnancy for the fear of causing allergies to the infant. However, recent studies prove that most allergies develop due to exposure to environment or due to inherent history of allergies in the family. While the chances of your infant developing an allergy through your consumption of cashew nuts are remote, it is best to seek medical advice before you consume any kind of nuts. Cashew nuts may also help menopausal women by relieving complaints such as headaches, body soreness, and constant fatigue.

You can derive plenty of cashew nuts’ health benefits by including cashew nuts in your daily diet. One catch though is its high percentage of fats. Nearly eighty percent of all nuts are made up of fats, albeit the good variety. So, do not hesitate to include them in your daily diet. A two to three ounce serving of cashew nuts or even mixed nuts will help you stay heart healthy. Snacking on cashew nuts will provide you with much needed boost of energy. However, instead of treating them as simply snack food, you can go ahead and integrate your recommended serving within your meals as well. Garnish your salads with mixed nuts or substitute them for croutons instead. Cashew nuts provide great nutty taste as well as a buttery texture. You can also pop some into your morning cereal for the crunch. Another healthy snacking option includes topping cashew nuts and other mixed nuts on to low fat yogurt. Explore recipes that include cashew nuts as part of the cooking process. However, remember that while natural cashew nuts are rich in essential nutrients, the salted variety adds excess sodium, which is not good for your heart. Some of these processed cashew nuts (roasted or packaged as part of trail mixes) may no longer contain the same percentage of nutrients, and it is best to read the labels on these products before consumption.

While cashew nuts and other oily nuts have countless benefits, you must also take care to identify if you suffer from any allergic reactions to the same. Cashew nuts and nut butter may cause mild to severe allergic reaction in both adults and children. Unlike some other allergies with mild symptoms, individuals suffering from cashew nut or other tree nut allergies may experience difficulty breathing and other serious health conditions. If you experience wheezing, stomach cramps, and hives or itching and swelling on your skin, rush to your doctor immediately. Many nut allergies can be a life long condition and extremely dangerous unless medical help is administered immediately.