Cashew Nuts 101: Nutrition Facts, Benefits, and Downsides

 

Cashews also known as Anacardium occidentale, are a mild and buttery  species of nut  native to Central America and the Northern areas of South America, particularly Brazil. It belongs to the Genus: Anacardium, family: Anacardiaceae.

Cashews are no less then nutrient powerhouse, as they are packed with some amazing minerals like  copper,  calcium,  magnesium,  iron,  phosphorus,  potassium, and  zinc.  Sodium  is also present in very small quantities. 

Like most nuts, cashews may also help improve your overall health. They are known to reduce your risk of cancer, heart disease, obesity, and diabetes. 

Researches also suggests that cashews may also benefit your skin and hair, and even your nerves, as they are rich in certain powerful micronutrient. Cashews  can be used in fruit salads, vegetable salads, smoothies, cakes, ice creams and gravy curries.

This article reviews the nutrition, benefits, and downsides of cashews to determine whether they’re good for you.

Cashew Nutrition Facts

Here's the nutritional value  for 1 ounce (28g) of raw, unsalted cashews.

• Calories: 157
• 12 gram of fat
• 3.4mg of sodium
• 8.6 gram of carbohydrates
• 0.9 gram of fiber
• 1.7 gram of sugar
• 5.2 gram of protein

Rich In Nutrients

Cashews may be small in size but are no less then powerhouse of nutrients. In fact just one ounce (28 grams) of unroasted, unsalted cashews provides you with around. [1]

• Copper: 67% of the Daily Value (DV)
• Magnesium: 20% of the DV
• Manganese: 20% of the DV
• Zinc: 15% of the DV
• Phosphorus: 13% of the DV
• Iron: 11% of the DV
• Selenium: 10% of the DV
• Thiamine: 10% of the DV
• Vitamin K: 8% of the DV
• Vitamin B6: 7% of the DV

Additionally, cashews also contain significant amount of copper, which is essential for healthy brain development, and strong immune system and gut health. Moreover they are also rich in magnesium and manganese, nutrients important for bone health. [2] [3] [4]

Cashews Are Packed With Anti-oxidants

Anti-oxidants are plant compound that are essential for keeping you healthy and nuts and seeds are powerhouse, and cashews are no exception. [5]

Cashews are packed with polyphenols and carotenoids (anti-oxidants) that may help reduce inflammation and offer protection from disease. Studies have also found that antioxidants in other tree nuts like walnuts, and almonds may help lower the level of oxidative cell damage. [6] [7] [8] [9]

These healthy anti-oxidants are known to neutralize free radicals (damage-causing molecules). Which help reduce inflammation and increases your body’s ability to stay healthy and free from disease. [10]

Cashews may improve heart health

Improving heart health can be challenging, but not for cashews as they are  known to lower risk of cardiovascular disease, such as stroke and heart disease. [11] [12] [13]

Cashew are packed with “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids are known to lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood. 

In fact several studies have found that consuming cashews may increase HDL cholesterol levels and lower blood pressure, as well as lowering total and LDL cholesterol levels. [14] [15]

Cashews may help you lose weight

Did you know you can lose weight, simply by adding cashews in your diet. In fact researches state that diet rich in nuts may help lower body weight, then nut-free diets. [16] [17]

Although cashews contain about 46-percent fat, they also contain other important minerals that help reverse weight gain. Moreover a handful of Cashews has only 6 grams of carbs. Also you are eating a NUT which is really healthy.

Additionally nuts are also packed with protein and fiber, that are known to reduce hunger pangs and promote feelings of satiety, both of which can further promote weight loss. [18] [19] [20]

Cashews are healthy for diabetics

Nuts like Cashews, Peanuts, Almonds and Walnuts  are rich in Protein, fiber and healthy monounsaturated fats which won’t spike your blood sugar levels, and are also known to protect against type 2 diabetes. [21] [22]

Cashews have a low amount of sugar and no cholesterol, which make them safe for diabetic patients. 

Additionally cashew Nuts are also rich in Magnesium which improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar. [23]

Other health benefits of cashew nuts.

Here are additional 10 health benefits of eating cashew nuts.

• Cashew may keep our nervous system snd muscles healthy
• Cashews help maintains cellular health
• Cashews keep our bones stronger
• Cashews may reduces the risk of anemia
• Cashew may reduces the risk of gallstones formation
• Cashews may boost our immune system
• Cashews may keep our eyes healthy
• Cashews may reduces the risk of macular degeneration
• Cashew may provides relief from depression
• Cashews may lower your blood pressure

How To Add Them In Diet

Cashews can be eaten raw or roasted, and make for an easy  portable snack. Cashews can also  be easily processed into a vegetable milk alternative.  to other non-dairy products, cashew milk is creamier, sweeter and more versatile. 

Cashew milk is also packed with several important minerals like magnesium, copper, calcium, potassium, and zinc. Cashews are easy to add in number of dishes ranging from gravy curries, salads, smoothies, cakes, stews and ofcourse ice creams. 

Here's an simply recipe you can try right now.

Chocolate Cashew Smoothie

Nutrition

Calories: 692kcal  |  Carbohydrates: 85g  |  Protein: 28g  |  Fat: 44g  | Saturated Fat: 12g  |  Cholesterol: 31mg  |  Sodium: 145mg  |  Potassium: 1216mg  |  Fiber: 12g  |  Sugar: 45g  |

Ingredients

• 1/2 cup raw cashews
• 1/4 cup rolled oats
• 3 pitted dates
• 1 tbsp chia seeds
• 1 tbsp cocoa powder
• 1 tbsp maple syrup
• 1 1/4 cup milk any kind

Procedure: 

Throw all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

Potential downsides

Cashews are generally a safe addition to most people’s diets, however if you are on diet you may want to avoid cashew nuts, as an average 40g portion of cashew nuts, a small handful, contains 221 calories. [24]

Moreover if you have a tree nut allergy, you should avoid cashews. Tree nuts include walnuts, macadamia, brazil, and cashew nuts. If you suspect an allergy to cashews or other tree nuts, its advisable to consult your health care expert to get personalized advice.

Moreover excessive cashew consumption may lead to following:

• Kidney stones
• Cashew allergy
• Anaphylaxis
• Contact dermatitis
• Gastrointestinal discomfort
• Breathing difficulties

The Bottom Line

Cashew nuts are a reasonably nutritious nut that provides a good source of healthy fat and are chocked with essential vitamins and minerals. These healthy nuts are known to improve your overall health, just like magic.

Cashews may promote weight loss, blood sugar control, boost immunity, fight cardiovascular disease and many more.  you can have them roasted or raw they are perfect to add in your diet.

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