Trupti Patel
I’m Trupti Patel, a passionate home cook and culinary explorer dedicated to sharing delicious, accessible recipes and kitchen tips.
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9 Benefits of eating cashews every day
Cashews are the most power-packed nuts. They contain vitamins, fiber, minerals, and antioxidants. Their creamy and nutty flavor can be tempting.
Do you know that cashews are not an actual NUT? You heard it right my friend. They’re just a kidney-shaped shell seed that grows inside a cashew apple. Regardless of this classification, cashews are filled with nutrients. Also, it is most favourite nut among vegetarians and vegans.
Nutrition value of cashew nut
Cashews are a boon to human life. It is a rich source of protein and healthy fats. Let’s check out the nutritional value of cashews. Additionally, Cashews are a great source of minerals and vitamins like vitamin K, vitamin B6, Manganese, Magnesium, and zinc.
Nutrient | Amount |
Protein | 5 g |
| All carbohydrate | 9 g |
| Calorie | 166 kcal |
| Fats | 12.5 g |
| Fiber | 1 g |
| Copper | 0.61 mg |
| Calcium | 11 mg |
| magnesium | 80 mg |
| potassium | 160 mg |
| iron | 1.60 mg |
| phosphorous | 150 mg |
| sodium | 3.7 mg |
| Zinc | 1.61 mg |
| Vitamin C | 0.13 mg |
| Vitamin B6 | 0.11 mg |
| Vitamin E | 0.25 mg |
| Vitamin K | 9.50 µg |
Lets Explore Top 9 Benefits Of Cashews
1. For bone health
- Cashew nuts are a rich source of calcium, protein, phosphorus, vitamin K, and magnesium. These nutrients are essential for bone health.
- Calcium and vitamin D are vital to keep your bones strong. Vitamin K, which is present in cashews, is responsible for maintaining your bone density. It also reduces the risk of osteoporosis.
2. Heart health
- Cashew nuts are high in unsaturated fats (monounsaturated and polyunsaturated) which are said to be proven to reduce heart disease.
- People who eat nuts, including cashews, are less at risk of heart problems than those who don’t.
- Cashews are also a good source of fiber, and protein as the same quantity as any cooked meat. Additionally, they are rich in antioxidants, potassium, and magnesium which improve heart health.
3. Improve weight management
- Cashews are a good source of healthy fats, protein, and fiber which are beneficial for weight management. The healthy fats and nutrients present in cashews can keep your stomach full for longer and also reduce hunger.
4. Boost immune system
- Cashews are a great source of copper, vitamin E, and zinc which are responsible for maintaining the immune system. Zinc plays a critical role in immune function and is essential for antioxidant production and regulation of immune system activity in the human body.
- Research has shown that eating cashews every day can boost zinc which is associated with a healthier immune response.
5. Regulate blood sugar levels
- Making a habit of eating cashews every day is the cause of a reduction in blood sugar.
- Research shows that cashews have a low glycemic index that regulates to prevent spikes in blood sugar levels.
6. Promote healthy skin
- Cashews have Vitamin B, Vitamin E, antioxidants, and protein which are responsible for nourishing your hair and skin problems. It boosts collagen production when consumed daily, which is good for skin health.
- Some antioxidants like vitamin E and selenium protect against the damage caused by free radicals and against premature aging.
7. Improve brain functioning
- It is said that magnesium, antioxidants, and vitamin E are present in cashews to help improve brain function.
- Magnesium, along with polyunsaturated and monounsaturated fats, contributes to enhanced cognition and memory strength.
8. Reduce inflammation
- Cashews are a rich source of vitamin E and antioxidants which help reduce stress and inflammation.
- Magnesium presented in cashews also helps in reducing inflammation.
9. Improve digestion
Cashews are high in fiber which helps in digestion. It reduces constipation and helps improve bowel movements.
Moreover, excessive consumption of cashews can be responsible for a disturbance in the digestive system.
How many cashews you can eat in a day....
There’s a saying that too much of anything can be harmful. Cashews have a creamy, nutty flavor, which can make them tempting to overeat.
For good health, it’s best to limit your intake to about 28 grams of cashews per day, which is roughly 17-18 nuts as one serving.
A helpful tip to manage your intake is to portion out a small amount in advance and store it in a container or bag.
How to include cashews in your diet.
- As a morning boost
- In salad
- Make a spread of it
- In a stir-fry
- Alternative for creaminess
How Ecessive Eating Cashews Can Be Harmful !!
Cashews are not considered toxic but it also has some toxic oil called urushiol. This oil in cashews can be a little harmful.
Because it can cause ITCHING, BLISTERS, OR SKIN RASHES. But the fact is that urushiol can be eliminated by roasting the cashews.
