Benefits of Cashews

Cashews are a nut that has been popular for centuries, with health benefits ranging from preventing cancer to improving digestion. Cashew nuts can be used in more than 200 recipes, and the tree grows flat pods, making them easy to harvest without damaging the plant.

Cashews may assist in maintaining healthy brain function and blood circulation while also decreasing blood pressure, which can aid with headaches. They also help prevent migraines by reducing blood sugar fluctuations and hypoglycemia, two additional well-known migraine causes.

The presence of good vital fatty acids in cashews nutrition promotes healthy skin. Skin needs healthy fat sources to be moisturized and avoid inflammation, peeling, and premature aging.

Cashews are a good source of copper as well. Copper aids in the synthesis of melanin, skin and hair pigment, the formation of collagen, and the preservation of connective tissue, which maintains skin suppleness and protects against aging indications.

Traditional Medical Applications

Cashews have long been used in traditional medicine to treat various diseases, including heart disease and diabetes. They originated in coastal Brazil and are now popular worldwide, particularly in Asian cuisine.

Nuts are an essential element of a vegetarian diet, according to Ayurvedic medicine, since they include fiber, protein, fat, minerals, and vitamins. They’re a meal to avoid on the ketogenic diet, often known as the keto diet. All nuts, however, should be consumed in moderation, preferably after being blanched and soaked to ease digestion. Nut milk and butter are also recommended, particularly for “pacifying Vata” or supplying grounded, warm energy. In traditional medicine, nuts are used to manufacture nutritious oils that keep skin moisturized and healthy and consume cashews and other nuts.

Cashews, unlike most other nuts, contain a significant quantity of carbohydrates. This is one of the reasons they work well as a thickening agent in “milk” or creamy sauces, particularly when soaked beforehand. This makes it easier for them to blend in. It’s one of the reasons they’re used to thicken soups, curries, meat stews, and sweets worldwide. They’re used in this fashion in Southeast Asia and India, for example, to produce korma, a sort of curry meal, and Kaju Barfi, a sweet dessert. Cashew nuts have also been used in Thai, Philippine, Chinese, and South African cuisine for a long time.

Nutritional Values of Cashews and Other Nuts

  • Cashews are one of the finest providers of copper, iron, and zinc, among all nuts. They also have a greater carb content than other nuts.
  • Almonds have a greater protein, fiber, calcium, vitamin E, riboflavin, and niacin content than cashews. It’s easy to understand why almonds are regarded as a superfood. Almonds have a higher proportion of monounsaturated fat, less polyunsaturated fat, and fewer omega-3 fatty acids than walnuts. They have the highest calcium content of any nut. Cashews and almonds are two of the least calorie-dense nuts.
  • When comparing the nutrition of cashews and walnuts, we discover that walnuts contain more heart-healthy alpha-linoleic acid (ALA), a form of omega-3 fatty acid found in plants.
  • Macadamia nuts, which have more fat and calories than cashews, are one of the nuts with the greatest fat and calories. They are, nevertheless, still a nutritious meal since they, like olive oil, contain a lot of monounsaturated fat. In addition, both cashew butter and macadamia nut butter are excellent peanut butter substitutes.
  • Brazil nuts are a good source of selenium when compared to cashews and other nuts (only one nut carries more than a day’s worth!) They’re also high in monounsaturated and polyunsaturated fats.
  • Pecans are a high-calorie nut that contains a lot of fat, predominantly monounsaturated fat. However, they are high in oleic acid and phenolic antioxidants. Pecans and macadamia nuts have the lowest protein content and the largest fat content (but these are still healthy fats).
  • Both pistachios and cashews have fewer calories than other nuts. This is because they have identical protein and fat content per ounce. In addition, vitamin B6 and potassium are particularly abundant in pistachios.
  • Peanuts, which contain more protein and fiber than cashews, are among the highest protein and fiber nuts. As a result, they’re also one of the least calorie-dense nuts. On the other hand, Peanuts may contain mold and are a popular allergy, so be careful while eating them.

Overall, the largest advantages come from consuming a variety of nuts. Because they all include healthy fats and somewhat different kinds of lipids, antioxidants, and minerals, nuts and seeds are beneficial to your hair, skin, nails, brain, and heart.

Purchasing and Storing

In a day, how many cashews should you consume? What is a reasonable daily quantity of nuts to consume? A typical suggestion is to consume one ounce of nuts each day, which is around 1/4 cup. The number of nuts required varies depending on the kind of nut. One ounce of almonds, for example, contains about 23 almonds, but one ounce of cashews has around 18 cashew nuts.

When it comes to cashews, go for raw cashews if at all feasible, with simple, “dry roasted” cashews being a close second. Blanching cashews and other nuts might destroy more antioxidants than roasting, particularly when their shells have been removed or broken open. The outer shells of all cashews offered to consumers are removed since they are deemed “toxic” and liable to harbor germs.

Avoid cashews and other nuts that have been coated in vegetable oils, sugar, or other artificial ingredients. When you purchase prepackaged trail mixes, this is frequently the case. Check the label to make sure your cashews or cashew butter don’t have any added sugar, preservatives, hydrogenated vegetable oil, chemicals, or preservatives.

Because of their high oleic acid content, cashews are regarded as more stable than many other varieties of nuts. To keep them fresh, keep them in a firmly sealed container away from direct sunlight and heat. Many individuals like to keep their nuts, nut butter, and nut flours refrigerated or frozen to preserve as many nutrients as possible.

You may also wish to look at the following cashew-based products:

  • Cashew “butter” – Made by soaking and mixing cashews, this is a fantastic substitute for peanut butter. The only additional component that should be added is salt.
  • Cashew flour — Like an almond meal, cashew flour is made by drying and crushing cashews. To create muffins, pancakes, or other goodies, combine them with coconut flour or other gluten-free flours.
  • If you avoid lactose and traditional (pasteurized) dairy, cashew milk is a wonderful alternative to almond milk, coconut milk, or dairy milk. It’s a little creamier than almond milk and, if you get the unsweetened kind, it’s sugar and lactose-free.
  • Is it true that cashew nuts are a healthy snack? Yes, absolutely. Put some in with trail mix or yogurt to make a full snack.


Consuming raw cashews as a nutritious snack, adding them to grain-free cereal or oatmeal for breakfast, eating cashew butter with fruit, putting them into a salad, or tossing them into a healthy stir-fry are just a few of the ways to include cashews into your meals. In addition, Cashew butter and flour, both premade (or handmade), make it feasible to use cashews in smoothies, spread over homemade gluten-free baked products, and substitute for wheat and other refined flours in various ways.

Soaking raw cashews overnight in plain water is one technique to boost the nutritious content of cashews while reducing the level of antinutrients, which may prevent certain minerals from being absorbed once consumed. To improve the mineral content of raw cashews, sprout them after they’ve been soaked.

Facts and History

What is the origin of cashews? Cashews were initially planted in Brazil, where they were found by Portuguese settlers and transported back to India between 1560 and 1565. Cashews originated in India and moved across Southeast Asia before reaching America and Africa.

The cashew tree is currently extensively planted in tropical areas around the globe, particularly in India, Nigeria, Vietnam, the Ivory Coast, and Indonesia. The contemporary term cashew comes from the Portuguese word caju, which means “nut that generates itself” and refers to the cashew tree’s fruit.

Cashews are drupes that develop towards the end of the cashew apple’s fruit. The drupe grows first on the cashew apple tree and then expands to produce the cashew apple. However, because the apple has a harsh flavor and fragile peel, it doesn’t travel well and isn’t widely consumed. On the other hand, cashew apples are regarded as a therapeutic delicacy in certain areas of the globe, such as Brazil and portions of Africa. They are utilized for their inherent medical capabilities, such as battling bacteria.

Side Effects and Risks

Are there any drawbacks to eating cashew nuts? Cashews and other tree nuts may produce difficulties or allergic responses in certain individuals. Although most persons with no known nut allergies have no negative responses to cashews, allergic reactions to nuts may occasionally be life-threatening. If you have a nut allergy, avoid cashews and other tree nuts until you’ve been tested for responses to other sorts of nuts, since an allergy to one type of nut typically implies you’ll have reactions to others as well.

Cashews naturally contain stomach and intestine soluble oxalates, aggravating renal difficulties. Therefore, anyone who already has kidney stones should avoid cashews or closely limit their nut intake in general.

Last Thoughts

  • Cashews are seeds, not nuts. They originate from the Anacardium occidentale cashew tree, which yields the bitter cashew apple.
  • Cashew nutrition data shows that these “nuts” are high in copper, magnesium, phosphorus, zinc, and other minerals. In addition, cashews include healthful fats, protein, polysterols, and a small amount of starch/fiber.
  • Fighting heart disease, avoiding gallstones, assisting with weight reduction, preserving bone health, lowering the risk for certain forms of cancer, improving cognitive function, combating migraines, and keeping skin healthy are all advantages of cashew nutrition.
  • Raw and cooked/roasted cashews are also available. Cashews contain a good amount of starch, which is one of the reasons they work well as a thickening agent in “milk” or creamy sauces, particularly when soaked beforehand.

Frequently Asked Questions

Do cashews have side effects?

A: Although they are very healthy in general, some people may be allergic to cashews and should avoid them. If you have an allergy or sensitivity towards cashews, it is best not to eat them completely so as not to have any negative side effects.

What happens if you eat cashews every day?

A: Cashews are a great source of protein, fiber, and other nutrients. However, if you only eat cashews every day for a week or more, your body will not be able to use them efficiently, and as such, they would go unused by the body due to lack of space in the stomach.

What can cashews be used for?

A: Cashews are a popular snack that can be used in many different ways. They can often be found at the top of packages, so they’re easy to find and have no nutritional value, but sometimes cashew products may contain added vitamins or minerals. The most common way cashews are used as an ingredient in various dishes such as curries and salads.

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The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.


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