Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — created by Megan Ware, RDN, L.D. Top top June 18, 2018

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lock are aboriginal to south America, especially Brazil, and were introduced by homesteaders to Africa and also India. These regions are the biggest producers the cashews today. Cashews are offered both life or roasted, and salted or unsalted.

Cashews have recently been provided to make dairy alternatives, such as cashew milk, cashew-based cheese and cashew-based cream sauces and sour cream.

This post is part of a repertoire of posts on the wellness benefits of well-known foods.

It gives information ~ above the nutritional worth of cashews and also their possible health benefits. Girlfriend will also find some tips on how to incorporate cashews in the diet and learn around any feasible health risks.


Share top top PinterestCashews are a good source of protein and minerals.
follow to the united state Department of agriculture (USDA) national Nutrient Database, 1 oz of life cashews (28.35 grams) contains:

1.68 g of sugar0.9 g the fiber5.17 g that protein12.43 g of full fat1.89 mg the iron168 mg of phosphorus3 mg of sodium1.64 mg of zinc

Cashews additionally contain vitamins C and B, consisting of 7 micrograms (mcg) of DFE folate.

A 1-ounce offer of cashews is about 18 whole cashews. Cashews are high in monounsaturated and also polyunsaturated fats and a an excellent source of protein.


Consuming a high ratio of plant-based foods shows up to minimize the risk of many lifestyle-related wellness conditions.

Heart health

The monounsaturated and polyunsaturated fat acids uncovered in cashews can help decrease LDL cholesterol and also triglyceride levels. This reduce the hazard of cardiovascular disease, stroke, and heart attack.

A study published in the British newspaper of Nutrition verified that the hazard of coronary heart condition may be 37 percent reduced in civilization who consume nuts more than 4 times per week compared with people who never or rarely consume nuts.

Share top top PinterestCashew milk offers numerous of the services of new milk because that those who like not to usage dairy.

The U.S. Food and also Drug management (FDA) have approved a health claim for food labels that “eating 1.5 oz every day of many nuts as part of a diet low in saturation fat and cholesterol might reduce the risk of love disease.”

Cashews are a great source the magnesium, i beg your pardon plays an important role in over 300 enzymatic reactions within the body.

These include the line of food and also synthesis of fat acids and also proteins.

Magnesium is also involved in muscle relaxation and neuromuscular transmission and also activity.

Magnesium deficiency, widespread in larger populations, is connected to insulin resistance, metabolic syndrome, coronary heart an illness and osteoporosis.

numerous studies have uncovered that a high entry of calcium without sufficient magnesium might increase the threat of arterial calcification and cardiovascular disease, and kidney stones.

world with the highest intake the magnesium were found in the Framingham Heart research to have a 58-percent lower chance of having actually coronary artery calcification and a 34-percent reduced chance of abdominal muscle artery calcification.

Weight management

restricted data suggest that routine nut intake is connected with a higher expenditure of energy while resting. This could have effects for weight management.

In addition, in trials that compare weight loss in between food regimens that encompass or to exclude, nuts, regimes that incorporate nut consumption in moderation were attached to higher weight loss.

A study published in the American newspaper of Clinical Nutrition in 2004 found that women that reported rarely eating nuts had actually a better incidence that weight get over one 8-year duration than women that consumed nuts two or more times a week.

The researcher concluded the eating nuts walk not cause a load gain, and also that that may help maintain a healthy and balanced weight.

A evaluation of studies released in 2017 concluded that nuts can assist maintain a healthy and balanced weight. They might do this by helping a person feel full and also contributing come thermogenesis, i m sorry is the manufacturing of heat in the body. This can aid boost the metabolism.


follow to a research in the American journal of Clinical Nutrition, regular nut usage is associated with a diminished risk that needing surgical procedure to eliminate the gallbladder.

In end a million human being documented over a time expectations of 20 years, women that consumed an ext than 5 ounces of nuts a week had a considerably lower hazard of cholecystectomy 보다 women that ate less than 1 ounce of nuts each week.

Bone health

Cashews are one of the few food resources that room high in copper. One oz of cashews includes 622 micrograms of copper. For adults aged 19 years and also over, the recommended intake for copper every day is 900 micrograms.

Severe copper deficiency is linked with reduced bone mineral density and an increased risk that osteoporosis. An ext research is needed, however, ~ above the results of marginal copper deficiency and the potential benefits of copper supplementation because that prevention and also management of osteoporosis.

Copper likewise plays crucial role in the maintain of collagen and also elastin, significant structural components of our bodies. Without adequate copper, the human body cannot replace damaged connective organization or the collagen that makes up the scaffolding because that bone. This deserve to lead come a variety of problems, consisting of joint dysfunction together bodily tissues begin to break down.

The magnesium in cashews is also important because that bone formation as that helps through the adaptation of calcium right into the bone. Manganese, one more mineral in cashews, has actually been shown to prevent osteoporosis in combination with calcium and copper.

Nuts have a high-fat content, and also they can come to be rancid. Maintaining cashews in a cool, dark and dry place deserve to improve their shelf life.

If save properly, cashews will store for a few months at room temperature, a year in the frozen fridge or 2 years in the freezer.

Rancid nuts are not unsafe however have a sharp flavor most world find unpleasant.

Quick tips:

Make homemade trail mix with a mixture of cashews and other nuts, seeds, and also dried fruitMake your very own cashew butter (like peanut butter) by blending whole, life cashews in a food processor until smoothTop key dishes such together fish or chicken with a mixture that chopped cashews and herbs before bakingMix cashews into your next salad or stir fryUse cashew milk together an alternate to dairy products milk

Or, try these healthy and also delicious recipes occurred by registered dietitians:

Apart indigenous plain and also roasted cashews, other cashew commodities include cashew nut butter, cashew oil, and also cashew-based beauty, beauty products. These are easily accessible for purchase online.

Cashews save on computer fat, yet these are mainly unsaturated fats, which are healthful in center quantities.

Truly raw cashews space not for sure to eat, together they contain a substance well-known as urushiol, discovered in poison ivy. Urushiol is toxic, and also contact through it can create a skin reaction in part people.

Cashew kernels are frequently sold together “raw” in stores, yet these have been steamed. This removes the toxins. This cashews room healthful.

Depending ~ above the brand, salted and also roasted cashews deserve to contain high level of salt and also fat, which may not it is in healthful. That is ideal to examine the label very first and consume this nuts in tiny quantities.

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People who have actually a seed allergy should avoid cashews, together they save potent allergens that have the right to lead come reactions, including life-threatening anaphylactic shock.

Overall, the is far better to eat a diet with selection than to concentrate on individual foods items as the vital to good health.