The Health Benefits of Cashews

Cashews provide your body with valuable nutrients, including vitamins and minerals that lead to many health benefits. The levels of protein, healthy fats and low glycemic carbohydrates found in the nut help with some of the most basic, but necessary bodily functions.

Nutritional Value Content

Although your body greatly benefits from eating a variety of foods, choosing the right options becomes difficult when you do not know the nutritional content within the items. However, cashews undoubtedly provide a substantial amount of health benefits because of their dense nutritional content. Per serving size, cashes contain one of the most balanced macronutrient ratios when compared to other nut varieties; a serving size of cashews equals 1 ounce, or about a handful of nuts.

  • About 160 calories
  • Approximately 12 grams of fat, only 2 grams of saturated fat
  • Approximately 5 grams of protein
  • Approximately 9 grams of carbohydrates
  • Viable amounts of iron, copper, phosphorus, magnesium, and manganese Vitamin K and folate

The nutrients work together to provide your body with valuable functions and regulatory processes.

Healthy Fats

The fat content found in cashew nuts, although it appears to look high, contains only a small percentage of saturated fats. The large amount of monounsaturated fats found in a serving size of cashews help to improve and maintain good heart health. Monounsaturated fats also work to lower the levels of fat storeages or triglycerides, which become damaging to proper blood flow and increase the risk of heart diseases.

Although cashews have one of the lowest fat contents when compared to nuts like almonds, pecans and peanuts, enjoy cashews in moderation. When you consume too much of any food, the over consumption most often leads to health related issues, especially those food items containing any amount of saturated fat.

Vitamins and Minerals

A handful of cashews meet nearly 40% of the daily intake requirement of copper for your body. Copper helps increase iron absorption, prevents the risk of damaged blood vessels, increases the good cholesterol level while decreasing the bad, prevents brain instability and osteoporosis, plus helps with joint health.

The high level of magnesium found in cashews helps with heart health, lowers and maintains blood pressure and allows for more calcium absorption, ultimately increasing bone density and overall health.

One of the most helpful nutrients found in cashews, folate, largely helps your body maintain an overall healthy system. Found in B Vitamins and sometimes called Vitamin B9, folate has connections with the prevention of such things like birth defects, heart disease, allergic illnesses, renal diseases, obesity, depression and schizophrenia, cancer and even arthritis. A 1 ounce serving size of cashews contains about 8 mcg of folate.

Protein and Sodium

An adequate amount of protein at 5 grams per ounce of cashews helps build strong muscle tissue and fiber. Cashews also help you feel less hungry by providing you with an energy packed source of protein based satiety.

The cashew nut also contains small amounts of sodium per serving size. Sodium hinders your health by increasing blood pressure, which often leads to heart related issues.

Cashews contain absolutely no cholesterol, leaving artery health, triglyceride levels and cardiovascular strength unbothered.


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  • Roda Wani

    I have no idea about American cashews, but I like to eat them because cashews are the kind of that grow in Africa. We Africans like to eat cashew just to fill our stomach, But we don’t know advantages and disadvantage of cashews. I want know because I have high blood pressure and cashews is my favorite food,that is why I want to know if cashews are going to affect me or not.

  • George A. Limpley

    I just visited a food fair in London with some friends of mine who are experts in food and nutrition, The fair was packed with these stalls of nuts from Afghanistan, Pakistan, Turkey, Indonesia and Iran.
    I have never ever seen such a huge and enormous variety and quality of nuts. All were amazing but what my friends and I found most delicious and 100% organic were the nuts from Pakistan and at second place Afghanistan. I have never tasted such nuts before. They were so pure and natural that i just had to bring nearly a kilo of many kinds. And i must say i DO feel quite energetic and healthy.