Health Benefits of Cashew

Cashew is a delicacy fruit with a lot of benefits and sweet favor. It belonged to a brazil family and was founded by colonists in Africa and India. You can find cashews both raw or roasted and salted or unsalted.

Quite interesting, cashews have played many roles in our daily routine; they can stand as a dessert you can use to make cashew milk, cashew-based cream sauces, sour cream.


According to research carried out by the US Department of Agriculture (USDA), A serve of  1 ounce of raw cashews (28.35 grams) contains:

  • Calories: 157
  • Carbohydrate: 8.56 g 
  •  Sugar: 1.68 g 
  • Fiber: 0.9 g 
  • Protein: 5.17 g 
  • Fat: 12.43 g
  • Calcium: 10 mg
  • Iron: 1.89 mg
  • Magnesium: 83 mg 
  • Phosphorus: 168 mg
  • Potassium: 187 mg 
  • Sodium: 3 mg 
  • Zinc: 1.64 mg
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However, as you can see above, the nutrients in cashews also contain vitamins C and B, including 7 mcg of DFE folate.

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A 1-ounce meal of cashews is about 18 full cashews. Cashews are a good source of protein and high in monounsaturated and polyunsaturated fats and a good source of protein.

Benefits of Cashew

Eating a high quantity of plant-based foods like cashew, peanut, and other healthy nuts seems to reduce the risk of many lifestyle-related health conditions.

Heart health

The monounsaturated and polyunsaturated fatty acids discovered in cashews help to decrease triglyceride levels of LDL cholesterol. This decreases the risk of stroke, heart attack, and cardiovascular disease.

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Research published in the British Journal of Nutrition showed that the chance of coronary heart disease might be 37% in one who consumes nuts than 4% per week compared with people who consume nuts.

Cashews are a great source of magnesium, which plays an essential role in over 300 enzymatic effects within the body.

These involve the metabolism of food and the synthesis of fatty acids and proteins.

Magnesium is also associated with muscle relaxation and neuromuscular transmission and activity.

Magnesium deficiency, prevalent in older populations, is linked to insulin resistance, osteoporosis, metabolic syndrome, and coronary heart disease.

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Weight management

Research published in the American Journal of Clinical Nutrition in 2004 discovered that people who reported infrequently consuming nuts had a greater incidence of weight gain over an 8-year period than people who consumed nuts more per week.

The researchers concluded that consuming more nuts does not lead to weight gain and that it may aid support a healthy weight.

A review of researches published in 2017 concluded that nuts could help support a good weight. They may do this by maintaining a person feel full and contributing to thermogenesis, which is the product of heat in the body. This can help increase metabolism.

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According to research in the American Journal of Clinical Nutrition, regular consumption of nuts is connected with a decreased chance of needing surgery to remove the gallbladder.

In over a million people documented over a time span of 20 years, women who consumed more than 5 ounces of nuts a week had a  lower chance of cholecystectomy than women who consumed less than 1 ounce of nuts each week.

Bone health

Cashews are high in copper. One ounce of cashews22 micrograms contains 6 of copper. For adults between the age of  19 years and over, the recommended intake of copper each day is 900 micrograms.

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Severe copper deficiency is connected with lower bone mineral frequency and an enhanced risk of osteoporosis. More study is required, nevertheless, on the results of marginal copper deficiency and the potential benefits of copper supplementation to prevent and manage osteoporosis.

Also, copper plays an essential role in support of collagen, major organic components of our bodies. With insufficient copper, the body cannot repair infected connective tissue, making up the scaffolding for bone. This can cause problems, including joint dysfunction, as bodily tissues begin to break down.

The magnesium in cashews helps for bone formation as it assists with the absorption of calcium into the bone.

Perpetua Lucy
Perpetua Lucy
Hi, I'm Lucy, a proud mum, a chef and a traveller who loves exploring everything, from keeping healthy fitness to DIYs. Creating delicious recipes and spending more time with my family and friends give me the utmost happiness. See you out there.


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