If you’ve ever bought cashews, you’ve probably noticed their higher price point compared to other nuts. In fact, they’re among the most expensive varieties in the world, due to a labor-intensive process required to remove them from a toxic outer shell, attached to a fruit.
But once safely processed, their health benefits make them a worthwhile investment–with few potential drawbacks. Keep reading to explore the advantages and disadvantages of cashew nuts, and how to include them in your diet for maximum benefits.
Health benefits of eating cashews
Here are a few of the most note-worthy ways these seeds can support your well-being.
Providing essential nutrients
Cashews are a treasure trove of vital nutrients. Just one ounce provides:
- Protein: 5 grams
- Healthy fat (Monounsaturated and polyunsaturated): 12 grams
- Fiber: 1 gram
- Vitamin B6: 7% of the Daily Value (DV)
- Zinc: 15% of the DV
- Copper: 69% of the DV
- Magnesium: 20% of the DV
Like other nuts, cashews are also an excellent source of antioxidants, including polyphenols and carotenoids. These compounds help neutralize DNA-damaging free radicals in your body, combating:
- Inflammation
- Oxidative cell damage
- Chronic conditions, including cancer
Boosting weight loss
While cashews are high in calories, studies show they can actually support weight loss. Their fiber, protein, and healthy fats promote satiety, potentially reducing overall calorie intake.
Snack on a handful of cashews between meals to curb hunger pangs and meet your weight loss goals.
Balancing blood sugar
Cashews can be especially helpful if you’re managing or are concerned about developing type 2 diabetes. Studies suggest consuming 10% of your daily calories from these nuts leads to lower insulin levels, indicating more stable blood sugar.
Researchers have attributed this effect to cashews’ high fiber content, which helps manage blood sugar spikes. Substitute cashews for higher-carb snacks to keep your blood sugar on an even keel.
Supporting heart health
The antioxidant and anti-inflammatory properties of cashews are pivotal for cardiovascular wellness. Research shows inflammation and oxidative stress are closely linked to heart disease–and cashews help combat these issues.
What’s more, the healthy fats in cashews–especially oleic acid–can help prevent cardiovascular conditions by:
- Lowering total cholesterol
- Reducing bad cholesterol (LDL) levels–by nearly 5% according to one study
- Increasing good cholesterol (HDL)
They’re also a good source of magnesium. This mineral regulates blood pressure by reducing calcium levels in vascular smooth muscle cells, allowing your vessels to widen.
Promoting bone health
As mentioned above, cashews are an excellent source of magnesium and copper. Both of these minerals are essential for healthy bones.
Magnesium amplifies calcium absorption, supporting bone strength, while copper helps with collagen and elastin formation–two key proteins involved in bone:
- Structure
- Flexibility
- Remodeling
- Regeneration
For these reasons, enjoying cashews daily can help reduce your risk of osteoporosis.
Strengthening immunity
The zinc and antioxidants (including vitamin E) in cashews are fantastic for your immune system.
Zinc plays a vital role in immune cell function and wound healing. And antioxidants help protect immune cells from free radical damage, preserving their effectiveness at combating pathogens.
Protecting cognitive and mental health
Cashews also benefit cognitive and mental health–largely due to their zinc and magnesium content. These two minerals are essential for proper neurotransmitter function, which is key for healthy:
- Nerve signaling
- Brain communication
- Cognition
Magnesium supports mood regulation, as well, reducing stress and combating depression and anxiety. The vitamin B6 in cashews also helps with the production of mood-balancing neurotransmitters, serotonin and dopamine.
Studies show healthy fats like those in cashews further support cognitive function and memory.
Potential side effects of cashew nuts
While cashews are extremely healthy, there are a few considerations to keep in mind:
Caloric content
Cashews can support weight loss, but they’re still high in calories and fat. Consuming too many could take you out of a calorie deficit, having the opposite effect on your weight loss goals.
Just an ounce of cashews contains about 157 calories, so enjoy them in moderation for best results.
Digestive issues
In excess, the high fat and fiber content of cashews can also trigger digestive issues for some people. Stick to a one-ounce serving to avoid symptoms like:
- Nausea
- Bloating
- Gas
- Diarrhea
Allergic reactions
Cashews are technically seeds from the cashew apple. But they contain similar compounds to tree nuts–specifically, two major allergens called 13S globulin and 2S albumins.
If you have a nut allergy, play it safe and stick to other options like sunflower seeds.
Potential for reduced mineral absorption
Cashews contain phytic acid, an antinutrient that impairs the absorption of essential minerals like iron and zinc. So, consuming in excess could result in lower mineral levels in your body.
However, cashews are substantially lower in phytic acid than almonds, containing 0.19-4.98% as opposed to 0.35-9.42%. So it’s less of a concern, and you can still mitigate this issue by soaking or roasting your cashews.
Tips for adding cashews to your diet
Cashews are a delicious and beneficial addition to any diet–and they’re incredibly versatile.
Try blending them into a smoothie for extra creaminess, sprinkling them chopped on salads for crunch, or using them to make trail mix with other nuts and dried fruit. They’re also delectable in stir-fries or ground and spread on apple slices.
So take advantage of the many health benefits of these seeds. You’ll be supporting your heart, brain, and many other aspects of your well-being with every tasty bite.
References:
Cashew nut and cashew apple: a scientific and technological monitoring worldwide review – PMC
Phytochemistry, Bioactivity and Potential Impact on Health of Juglans: the Original Plant of Walnut
Nuts, Energy Balance and Body Weight – PMC
The effect of fiber on satiety and food intake: a systematic review
An update on magnesium and bone health – PMC
Copper and the synthesis of elastin and collagen.
Zinc in Human Health: Effect of Zinc on Immune Cells – PMC
Free radicals, antioxidants and functional foods: Impact on human health – PMC
Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses – PMC
Nuts and Human Health Outcomes: A Systematic Review – PMC
Zinc in the central nervous system: From molecules to behavior – PMC
The Role of Magnesium in Neurological Disorders – PMC
Vitamin B6: A new approach to lowering anxiety, and depression? – PMC
The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review – PMC
Impact of Nut Consumption on Cognition across the Lifespan – PMC
Characterization of the soluble allergenic proteins of cashew nut (Anacardium occidentale L.)
Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains – PMC
Phytic Acid: From Antinutritional to Multiple Protection Factor of Organic Systems
