Cashews are packed with essential nutrients, and eating about 28 grams a day can help with weight control, blood sugar regulation, and heart health.
Cashews are kidney-shaped and highly nutrient-dense. According to health information website Healthline, a 28 g serving of raw, unsalted nuts provides 157 calories, 5.16 g of protein, 12.4 g of fat, 8.56 g of carbohydrates, and 0.9 g of fiber.
It also contains micronutrients such as 0.6 mg of copper, 82.8 mg of magnesium, 0.4 mg of manganese, 1.6 mg of zinc, 168 mg of phosphorus, 1.8 mg of iron, 5.6 mcg of selenium, 0.1 mg of thiamin, 9.6 mcg of vitamin K, and 0.1 mcg of vitamin B6.
Cashews contain a high amount of copper, an essential mineral for energy production, healthy brain development, and a strong immune system.
Contain beneficial plant compounds
Antioxidants are plant compounds that help neutralize harmful molecules known as free radicals. They help reduce inflammation and improve the body’s ability to maintain health and prevent disease.
Cashews also provide polyphenols and carotenoids, two antioxidants linked to multiple health benefits. Roasted cashews may offer higher antioxidant activity than raw ones.
Support weight loss
Regular nut consumption as part of a balanced diet is not associated with weight gain and may help support weight control. The body does not absorb all the calories in cashews, as some fat remains trapped in their fibrous structure during digestion.
Like most nuts, cashews are high in calories and should be eaten in moderation. A daily serving of about 28 g is recommended to limit excessive calorie intake.
Improve heart health
Cashews contain unsaturated fats, which are associated with a reduced risk of heart disease. Their antioxidants and healthy fats may help lower blood pressure and triglyceride levels. People with high blood pressure may benefit from consuming 15 to 20 cashews a day.
Healthy for people with type 2 diabetes
People with type 2 diabetes may benefit from adding cashews to their diet. Their fiber content helps limit sharp rises in blood sugar and may support blood glucose control. A serving of about 18 cashews, or 28 g, per day is recommended.
Easy to include in the diet
Cashews are easy to incorporate into daily meals. They can be eaten on their own, roasted, or added to stir-fries, soups, salads, bread, yogurt, or oats. Soaked and blended cashews mixed with apple cider vinegar or lemon juice can also be used to make dairy-free sour cream or cream cheese.
Notes
Roasted or salted cashews may contain added oil and salt so dry-roasted, unsalted options are recommended. People who are allergic to other nuts such as almonds or walnuts may also be at risk of cashew allergy.
