Health benefits of Cashew Nuts

Cashew nuts are the kidney-shaped white color nuts. It is very tasty to eat. Cashew nuts contain about the same amount of protein as cooked meat. Cashew nuts are used as an alternative to milk. We can make milk, cheese, etc from cashew nuts.

The scientific name of cashew nut is: Anacardium occidentale. Cashew nuts arrived in the subcontinent in 1498 with Vasco da Gama. Then the fame of its taste spread around. Now this nut is cultivated in several countries in South America and Africa.

Cashews contain significant amounts of copper, phosphorus, manganese, and magnesium. Cashew nuts are a great source of magnesium and manganese, which are important for bone health. In addition, these nuts help us to lose weight. It is good for diabetics and heart diseases.

Nutrients of Cashew Nuts

Cashew nuts are rich in many nutrients. Below are some of its nutrients –

  • Calories: 157
  • Protein: 5 grams
  • Fat: 12 grams
  • Carbs: 9 grams
  • Fiber: 1 gram
  • Copper: 67% (DV)
  • Magnesium: 20% (DV)
  • Vitamin “K”: 8% (DV)

Benefits of Cashew Nuts

The benefits of cashew nuts are discussed below –

Beneficial in type 2 diabetes:

People with type 2 diabetes will benefit if they include cashew nuts in their diet. This is because the fiber in cashew nuts helps prevent blood sugar spikes. Cashew nuts are low in sugar and rich in fiber. Together they can lower blood sugar levels and prevent type 2 diabetes.

Helps to lose weight:

Cashew nuts are high in calories and fat. Which can cause weight gain in general? Every 26-gram cashew nut contains 156 calories. However, recent research has shown that the human body can digest and absorb about 88% of these calories.

So people who want to lose weight are advised to include cashew nuts in their diet. It is rich in protein and fiber, which helps reduce appetite and keep the stomach full.

Good for the heart:

A diet rich in cashew nuts can reduce the risk of diseases like stroke and heart disease. It was found that people with type-2 diabetes who consumed 10% of the calories from cashew nuts per day had lower LDL (bad) cholesterol levels and normal blood pressure.

A recent review also found that eating cashew nuts regularly can lower blood pressure and triglyceride levels. Which is good for heart health.

Good for bone health:

Cashew nuts are one of the foods rich in copper. 28 grams of cashew nuts contain 67% copper. Lack of copper in our body increases the risk of osteoporosis. So we can eat cashew nuts to meet the demand for copper. Magnesium in cashews also plays an important role in bone formation.


If you are suffering from a complex disease or go through a regular medical course for any other reason, you must consult your doctor before eating cashew nuts.

Source: Healthline, medicalnewstoday