Health Benefits of Cashews: Why Eating Cashews Regularly Is Good for Your Health
Cashews are more than just a tasty snack; they are a nutrient-dense powerhouse packed with essential vitamins, minerals, and healthy fats. Research shows that eating cashews daily in moderation can support weight management, heart health, blood sugar control, and overall well-being.
According to Healthline, a 28-gram serving of raw, unsalted cashews provides a balanced combination of macronutrients and micronutrients that make cashews an excellent addition to a healthy diet
Cashews Nutrition Profile
A 28 g serving of cashews contains approximately:
- Calories: 157
- Protein: 5.16 g
- Fat: 12.4 g
- Carbohydrates: 8.56 g
- Fibre: 0.9 g
Cashews also supply essential micronutrients, including:
- Copper (0.6 mg)
- Magnesium (82.8 mg)
- Manganese (0.4 mg)
- Zinc (1.6 mg)
- Phosphorus (168 mg)
- Iron (1.8 mg)
- Selenium (5.6 mcg)
- Thiamin (Vitamin B1)
- Vitamin K
- Vitamin B6
This impressive cashew nutrition profile makes them one of the most beneficial nuts for daily consumption.
Rich in Copper for Energy and Immunity
One of the standout health benefits of cashews is their high copper content. Copper is essential for:
- Energy production
- Healthy brain development
- Formation of red blood cells
- Supporting a strong immune system
Adequate copper intake also helps maintain bone health and connective tissues, making eating cashews daily especially beneficial for long-term wellness.
Cashews Contain Powerful Antioxidants
Cashews are rich in plant-based antioxidants, including polyphenols and carotenoids. These compounds help neutralise harmful free radicals that cause oxidative stress and inflammation.
Antioxidants play a key role in:
- Reducing chronic inflammation
- Supporting immune function
- Lowering the risk of long-term diseases
Studies suggest that roasted cashews may have higher antioxidant activity than raw ones, provided they are dry-roasted without added oils.
Cashews for Weight Loss and Weight Control
Despite being calorie-dense, cashews can actually support weight management when eaten in moderation.
Here’s why:
- Their protein and healthy fats increase satiety
- Some fat remains trapped in their fibrous structure, meaning the body does not absorb all calories
- Regular nut consumption is not linked to weight gain
For best results, experts recommend about 28 g of cashews per day as part of a balanced diet.
Improve Heart Health Naturally
Cashews are rich in unsaturated fats, which are strongly associated with a reduced risk of heart disease. These healthy fats help:
- Lower bad cholesterol (LDL)
- Reduce triglyceride levels
- Support healthy blood pressure
Research indicates that consuming 15 to 20 cashews daily may benefit people with high blood pressure. Combined with antioxidants, cashews contribute significantly to heart health and cardiovascular protection.
Cashews and Blood Sugar Control
Cashews are considered healthy for people with type 2 diabetes due to their low sugar content and beneficial fat profile.
Benefits for blood sugar regulation include:
- Fibre slows glucose absorption
- Healthy fats reduce blood sugar spikes
- Magnesium improves insulin sensitivity
A daily serving of about 18 cashews (28 g) may help support stable blood glucose levels when included in a diabetes-friendly meal plan.
Easy Ways to Add Cashews to Your Diet
Cashews are incredibly versatile and easy to include in everyday meals:
- Eat them raw or dry-roasted as a snack
- Add to stir-fries, soups, and salads
- Mix into yoghurt, oats, or smoothies
- Use crushed cashews in baking and bread
- Blend soaked cashews with lemon juice or apple cider vinegar to make dairy-free cream cheese or sour cream
This flexibility makes eating cashews daily simple and enjoyable.
Important Notes and Precautions
- Choose dry-roasted, unsalted cashews to avoid excess sodium and unhealthy oils
- Consume in moderation due to high calorie content
- Individuals allergic to tree nuts (such as almonds or walnuts) may also be allergic to cashews and should avoid them
Conclusion
Cashews are a nutrient-rich, heart-healthy, and diabetes-friendly nut that can be safely enjoyed as part of a balanced diet. From supporting weight control and heart health to improving blood sugar regulation and immunity, the health benefits of cashews are backed by strong nutritional evidence.
When eaten in moderation—around 28 grams per day—cashews can be a simple yet powerful addition to a healthy lifestyle.
