4 Health Benefits of Cashews You Should Know

4 Health Benefits of Cashews You Should Know

Cashews, the kidney-shaped seed, are praised for their rich flavor and creamy texture. Originating from Brazil, cashews are now cultivated and enjoyed all around the world not just for their taste, but also for the amazing array of health benefits they offer. Here you will find more information on cashews and how they benefit your health. According to the experts, incorporating cashews into your diet can be a boon for your overall health. 


Cashews are rich in nutrients and have a soft consistency and sweet flavor. When you look for cashews, you will find raw, roasted, salted, and unsalted cashews in the market these days. Lately, Cashews have been used to make dairy products such as cashew milk, cashew-based cheese, cashew cream sauces, and sour cream. Let us look into the health benefits of cashew nuts.

Improved Heart Health

Cashews are abundant in monounsaturated and polyunsaturated fatty acids. They help reduce LDL cholesterol and triglyceride levels. This diminishes the chance of cardiovascular disease, stroke, and heart attack. A study showed that people who consumed cashews more than four times a week were at a lesser risk of coronary heart disease as compared with people who never or rarely consumed nuts. 


Cashews are rich in magnesium, which plays a vital role in more than 300 enzymatic reactions within the body, such as the metabolism of food and the synthesis of fatty acids and proteins. Magnesium is also involved in the relaxation of muscles and neuromuscular transmission and activity. 

Help in Weight Management

Studies suggested that people who consumed nuts regularly had better weight loss and management. On the other hand, those who did not consume nuts regularly stood a chance of gaining weight. The research concluded that consuming nuts does not lead to weight gain rather it helps to maintain a healthy weight. They may do this by helping a person feel satiated resulting in thermogenesis, which is the production of body heat. This can also help improve metabolism. 

Reduced Risk of Gallstones

According to a study, regular cashew nut consumption reduces the risk of needing surgery to remove the gallbladder. Another study showed that women who ate more than 5 ounces of nuts per week had a significantly reduced risk of cholecystectomy than women who ate less than 1 ounce of nuts every week.

Improved Bone Health

Cashews are one of the food sources that have a high content of copper. One ounce of cashews possesses 622 micrograms of copper. For people over 19 years, the recommended daily intake of copper is 900 micrograms. Severe copper deficiency is related to lower bone mineral density and a great risk of osteoporosis. However, we need more research on the effects of marginal copper deficiency and the seeming benefits of consuming copper supplements to prevent and manage osteoporosis. 


Copper also plays an essential role in maintaining collagen and elastin, which are important structural body components. Without enough copper, the body cannot replace destroyed connective tissue or the collagen that constitutes the scaffolding for bone. This can lead to several problems, including joint dysfunction as bodily tissues begin to degenerate. 


The magnesium in cashews is essential in the formation of bones as it helps with calcium assimilation into the bone. Another mineral in cashews, which is Manganese, has been shown to prevent osteoporosis in combination with calcium and copper. Apart from this, there are also many other amazing health benefits of including cashews in your diet. 

A Nutrient-Rich Powerhouse for Your Health

Healthy Fats: One of the most notable characteristics of cashews is that they are rich in healthy fats. They contain monounsaturated and polyunsaturated fats, which are highly beneficial for heart health. These healthy fats will also lower the LDL levels in the body and increase good cholesterol (HDL) in the body. 


Vitamins and Minerals: Cashews are also considered a great source of vitamins like E, K, and B6. They also contain some essential minerals like zinc, magnesium, phosphorus, copper, iron and selenium. These nutrients are important to perform various bodily functions, including bone health and improved immune defense. They also provide a quick energy boost to the body. 


Protein: Consuming a handful of cashews will provide you with about 5 gms of protein. This makes them a great snack for maintaining overall muscle mass and body functions. 

Recipes to Try

There are some delicious cashew-based recipes you can try at home. In case, you do not have enough time to prepare these dishes, yet looking for an opinion to include cashews in your diet, choosing cashew snacks could be a great option. 


Indian Cashew Chicken: Indian cashew chicken simply known as Indian murgh makhani is a thick sauce-flavored recipe you can try at home. This rich recipe can be perfect to serve with rotis and rice. It includes some simple ingredients like chicken, cashews, coriander, ginger, garam masala, and ground pepper. 


Roasted Cashew Green Chilli: If you are looking for a delicious chatpata cashew snack, the roasted cashew green chilli provided by Healthy Master could be the best option. The rich and creamy texture of the cashew along with the spiciness of green chili makes it perfect to snack anytime of the day. You will also find other flavors like cashew herbs and cashew red chili on the site. 


Mixed Dry Fruits and Nuts: If you need a more healthy option, the dry fruits and nut mix provided by Healthy Master is just the right choice. This is a mixture of dry fruits and nuts that you can grab on the go. They are perfect for people who are leading a busy lifestyle and want something quick and healthy.


Including cashews in your diet can provide you with a myriad of health benefits from supporting weight management to promoting a healthy heart. On the other hand, they enhance bone and immune health. The rich nutrition profile of cashews makes them a versatile and valuable addition to any dish. 

It does not matter whether you like to eat cashews on their own, or add to salads or other dishes, they can be very delicious and provide you with all the nutrients required for leading a happy and healthy life. As mentioned above, if you are looking for premium quality cashews online, you can easily buy them from Healthy Master. Apart from plain cashews, you will also find many flavors and textures to choose from. So, next time when you prepare the shopping list, make sure you include cashews to enjoy all this goodness.