Important health benefits of cashew nuts you should know

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Important health benefits of cashew nuts you should know

A plant originated from Brazil, Cashew.  The health benefits of cashew are vast, ranges from healthy heart, strong nerve, muscle function to an improved bone. It does not stop there, as it offers to antioxidant defense and helps in building a better immune system.

The nutrition facts of cashew nuts

Although cashews nuts have the lowest-fibre nut, it is no doubts packed with vitamins, minerals, and antioxidants as

Calories 155 calories

Carbohydrates 9.2g

Proteins 5.1g

Vitamin E 0.3mg

 Vitamin K 9.5mcg

Vitamin B6 0.1mg

Calcium 10.4mg

Sodium 3.4mg

The cashew nuts family

The cashew nuts belong to the Anacardiaceous family, same as mango and pistachios. The nuts are kidney-shaped seeds and widely cultivated in countries such as India, Sri Lanka, Kenya and Tanzania. The nuts stick at the end of the cashew fruits, and often called cashew apple.


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Cashews have a buttery, sweet and salty taste and they are excellent sources of vitamins and minerals. Most of us eat it without knowing the important health benefits of cashew or cashew nuts

Health benefits of cashews

The health benefits of cashews are incredibly vast, all of which are very important for maintaining the body, the blood and the heart functionalities. Adding cashews into our daily food intake couldn’t be emphasized more!


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Prevent Heart diseases by eating cashew

Cashew has a good number of dietary fats in it. These facts help keep the proper absorption of fat-soluble vitamins like A, D, E and k.  Other fat like Monounsaturated fats (MUFA) and polyunsaturated fats (PUFA) makes cashews nuts very beneficial for our heart.


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The best way to minimize the risks of heart problems like high blood pressure, heart attack, stroke and hardening of arteries is to reduce bad cholesterols by eating cashew nuts.

Eating cashews nuts reduce high blood pressure

High blood pressure is a major heart threat of cardiovascular system, moderate eating of cashews nuts has proven beneficial to high blood pressure. Cashews nuts are very good at keeping our blood pressure in check.


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Eating cashews nuts promotes healthy bones

Cashews are exceptionally rich in magnesium, in addition to the calcium, the nut is good for maintaining strong healthy bone structures. The nuts maintain strong bones, but low levels of magnesium can also cause high blood pressure and migraines in people.

Maintains cellular health in individuals

 Cashews nuts is an excellent source of copper, a nutrient in food that helps the metabolism of iron, the formation of blood cells and improves a healthier stronger immune system of the body.


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The dangers of insufficient copper in our body are osteoporosis, irregular heartbeats and anaemia; with sufficient we tend to have a normal lifestyle with good body functionalities.

What about the fat in our bodies?

As we have discussed so far, cashew nuts have many merits. A little setback in cashew is, it contains FAT. The good news about cashew Fats is that they are monounsaturated and polyunsaturated.

Mono-and Polyunsaturated fats in cashews nuts, when eaten in moderated contained, helps improve healthy heart free from disease as well as reduce the risk for stroke and prevent weight gain.


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The Poly-and Monounsaturated Fats contributes vitamin E to our everyday diet. Vitamin E is an excellent antioxidant that promoted positive and excellent cell growth, and overall health of the human body making cashew a nut that should not be played with.

Cashews nuts are versatile in health benefits, as they help the human body to be free from cancer, weight maintenance, and a good replacement for animal fats, animal protein as well a satisfactory snack. The amazing benefits of cashew cannot be overemphasized! Make it a habit of eating cashews nuts every week.

Other important nuts for health benefits

However in the not so distant past, nuts are bad categories of food and supplements for us because of the lack of knowledge in the important health benefits of cashews nuts in our everyday diet. Research has shown that nuts have health benefits for us, some of these nuts are


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Almonds nuts

Almonds contain the highest calcium in all nuts.   It has Vitamin E and magnesium, helps in lowering cholesterol and reduce the risk of heart disease and protects against diabetes.


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This nut has omega 3 fats, antioxidants, and phytosterols, good for cancer protection, brain aiding in reducing depression, and much more.


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To mention but a few, you can research the health benefits of nuts such as Pistachios, Pecans, Macadamia Nuts, Hazelnuts etc

What amount of nut is considered healthy?

As much as we cannot rule out the health benefits cashews, Almonds and Walnuts, we may as well be careful to study and know the benefit of these nuts in other to control their intake.

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Just keep in your mind that any nut that is covered with chocolate, sugar or salt has lost their heart-healthy benefits. Nuts are expected to be consumed in their pure and unsaturated state in order to achieve their full nutritional benefits in any individual.

Nuts are high in calories, by covering them with chocolates, sugar or salt, you are increasing their calories state.

On a summary note

Nuts are generally good for us, taking them in a moderate level so our body can metabolize them and bring out their heart-healthy benefits should be our first priority when choosing the nuts to eat. The cashew nuts stand atop my chat list of healthy beneficial nuts for any person because of its vitamins, minerals and antioxidants nutritional benefits in our daily diet.

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