15 Unbelievable Health Benefits of Cashew Nuts

By Refadoc, Posted on : Friday, 03 July 2015 - 2:00 pm IST

15 Unbelievable Health Benefits of Cashew Nuts

Cashew Nuts are a rich sweet product from the Cashew Tree and are popular all over the world for their succulent flavor as well as their nutritional benefits. They can be consumed raw, roasted, salted, sugared or even covered in chocolate! These nuts are often added to appetizers, main courses or deserts for added effect and flavor.

Cashew Nuts are the kidney shaped seeds which are attached to the bottom of the cashew apple. These are a native to the coastal areas of the North Eastern Brazil. These nuts come packed with the anti oxidants, vitamins and minerals. They kidney shaped beans are known to provide many major health benefits, some of which are as follows:

Major Health Benefits of Cashew Nuts:

1) Prevents Cancer:

The Proanthocyanidins are a class of Flavonols which help to fight against the tumor cells by stopping them to divide further. The high copper content found in Cashew Nuts are known to help fight against the cancer cells. This is one of the major health benefits if Cashew Nuts.

2) Promotes a Healthy Heart:

Cashew Nuts contain a low fat content as compared to other nuts. The fats present in Cashew Nuts are found in the form of Oleic Acid which is very healthy for the heart. Cashew Nuts are free of cholesterol and the antioxidants present in the nuts keep you away from the heart disease.

3) Lowers the high blood pressure:

Cashew Nuts are known to lower your blood pressure and contain a high amount of Magnesium too.

4) Promotes a Healthy Hair:

Copper is the main mineral which helps to provide color to your hair. Consuming Cashews provides your body with a high copper content which provides you with healthy hair.

5) Promotes Healthy Bones:

Just as Calcium is needed, Magnesium is also needed for the health of the bones. Cashew nuts are loaded with Magnesium.

6) Promotes Healthy Nerves:

Magnesium is stored on the surface of the bones which helps the Calcium from entering the nerve cells and thus keeps the blood vessels and the muscles relaxed. An insufficient amount of Magnesium can lead to the Calcium to enter the blood vessels. It also leads to high blood pressure, Migraine and headaches.

7) Prevents Gallstones:

Consuming Cashew Nuts everyday is known to cut down the risk of developing Gallstones by almost 25%.

8) Helps in the Weight Loss:

Though Cashew Nuts are considered to contain fats; it contains good cholesterol which helps in promoting weight loss as compared to those people who do not consume Cashew Nuts.

9) Rich in Antioxidants: 

Cashew Nuts are a rich source of anti oxidants such as Selenium, Copper and Magnesium.

10) Promotes Digestion:

Cashew Nuts helps in the growth and the development of the digestive system and promotes the synthesis of the nucleic acid.

11) Rich in Vitamins:

Cashew Nuts are rich in Vitamins such as Riboflavin, Panthothenic Acid, Thiamin, Niacin etc which protect you from various diseases.

12) Promotes Healthy Gums and Teeth:

The Magnesium content found in Cashew Nuts is very good for the bones and the teeth.

13) Promotes a good sleep:

Cashew Nuts can also help you to get a relaxed and pleasant sleep.

14) Eliminates Free Radicals:

Cashew Nuts are known to help your body to utilize the iron properly and helps to get rid of the free radicals which lead to major health problems.

15) Prevents Macular Degeneration:

Cashew Nuts are known to filter out the UV rays of the sun and therefore, protects the eyes from Macular Degeneration.

Cashews: A Nutritional Profile

Know the nutritional profile per 100 grams of Cashew nuts: 


% of Daily Value



Total Fat ( 44g)


Saturated Fats ( 8g)


Polyunsaturated Fats ( 8 g)


Monounsaturated Fats ( 24 g)


Cholesterol ( 0 mg)


Sodium ( 12 mg )


Potassium ( 660 mg )


Total Carbohydrates ( 30 g)


Dietary Fiber (3.3 g)


Sugar ( 6 g)


Proteins ( 18 g)


Vitamin A


Vitamin C






Vitamin D


Vitamin B6


Vitamin B12




Selection and Storage of Nuts:

Cashew Nuts are available in the market throughout the year. In the departmental stores, the shelled cashew kernels are often stores since these contain the Phenolic Resin or the Urushoil which is known to cause skin irritation and is a toxin. While in the stores, you can choose from a mix of cashews, such as raw, salted, sweetened and candied forms of the nut. It is recommended to buy the nuts with a bright cream white shell, are compact, uniform and the ones which feel heavy in the hand. Make sure that the nut is free from cracks, mold as well as spots and do not smell rancid in any way.

After purchasing them, it is recommended to store the cashew kernels in an airtight container and to keep them in a refrigerator so that they do not turn rancid anytime soon. If kept in a cool and perfect condition, the nuts can last for a good 5-6 months without spoiling 

Quick Ways to Enjoy Cashews:

Cashews can be readily added to a variety of foods – be it fully fledged Kashmiri cuisine to desserts. So, here are some of our quick serving ideas for you to enjoy this nutritious nut:

  1. Try adding Cashews along with other nuts and dried fruits in order to make a healthy and fulfilling snack.
  2. Right before you are going to take off the food from the heat, you can also add Cashews to your healthy sautéed vegetables.
  3. This amazing nut can also be added to shrimp, basil and green beans in order to make an amazing Thai dish.
  4. Cashews can also be enjoyed with some maple syrup in order to make a tasty topping for hot cereals.
  5. Add some cashew butter to your breakfast in order to provide your body with the much needed protein content and a nutty taste.
  6. Cashews can also be roasted at home at a gentle temperature of 160-170 Fahrenheit for about 15-20 minutes. This helps to retain the essential oils in the nut and enhances the flavor of the nut for future consumption.

Cashew Nuts – Safety Profile

A lot of people are known to suffer from the Cashew Nut allergy which causes common hypersensitivity in some people, especially in case of children. Some of the reaction symptoms caused due to Cashew Nut allergy are skin itching, difficulty while breathing, pain in the abdomen, vomiting and severe diarrhea. The allergic reactions are often caused due to the presence of a chemical compound known as Anacardic acid or Urushiol which is present in abundance in the cashew apples, shells and nuts. People suffering from an allergic reaction to the nuts should observe complete caution before consuming them.

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