10 health benefits of cashews

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Cashew nut is the fruit of the cashew tree and is an excellent ally of health, as it is rich in antioxidants, good fats and minerals such as magnesium, iron, selenium and zinc, and therefore can help prevent the development from heart disease and anemia, as well as improving skin, nail and hair health. Therefore, consuming about 30 grams of cashew nuts a day can be a great way to supplement everyday nutrients.

This dried fruit can be included in snacks and salads, it can be consumed in the form of butter or as an ingredient in other preparations, and should be consumed in small portions due to its high calorie content.

The benefits of cashew nuts are due to the presence of important nutrients for the health of the body, and include:

  1. Prevents premature aging, as it is rich in antioxidants such as polyphenols, carotenoids and vitamin E, which prevents free radical damage to cells;
  2. Prevent heart disease, since it contains mono and polyunsaturated fats, fibers and antioxidants that favor the increase of “good” cholesterol, HDL, and help to reduce the “bad” cholesterol, LDL;
  3. Regulates blood sugar, because it is rich in fibers that delay the absorption of sugars, preventing blood glucose spikes, as well as helping to reduce insulin secretion, being an excellent option for people with diabetes or insulin resistance;
  4. improves memory, because it contains selenium, a micronutrient that acts as an antioxidant and prevents the damage that is caused by free radicals to brain cells. In addition, it also contains vitamin E, which could help prevent diseases such as Alzheimer’s and Parkinson’s;
  5. Prevents or ameliorates depression, as it is rich in zinc, which, according to some studies, is a mineral whose deficiency has been associated with this condition;
  6. Lowers blood pressure, body aches, headaches, migraines and muscle fatigue, as it is rich in magnesium and has anti-inflammatory properties;
  7. Strengthens the immune system, as it contains zinc, vitamin E and A;
  8. prevents osteoporosis, because it contains calcium and phosphorus, these minerals being important to maintain or increase bone density;
  9. Prevents and treats anemia, as it is rich in iron and folic acid;
  10. Maintains skin health, hair and nails, as it contains copper, selenium, zinc and vitamin E, nutrients that are essential to protect the skin. favor the growth and hardening of nails and improve blood circulation in the scalp.

Despite its benefits, cashew nuts should be consumed in small portions, as they have large amounts of calories and, therefore, when consumed in excess, it could favor weight gain. This dried fruit can be found in supermarkets or health supplement stores.

Nutritional information table

The following table indicates the nutritional information in 100 grams of cashew nuts:

components Quantity in 100 g
calories 613 kcal
proteins 19.6 g

50 g

carbohydrates 19.4 g
fibers 3.3 g
Vitamin A 1 mcg
Vitamin E 1.2 mg
Vitamin B1 0.42 mg
Vitamin B2 0.16 mg
Vitamin B3 1.6 mg
Vitamin B6 0.41 mg
Vitamin B9 68 mcg
Calcium 37 mg
Magnesium 250 mg
Phosphor 490 mg
Iron 5.7 mg
Zinc 5.7 mg
Potassium 700 mg
Selenium 19.9 mcg
Copper 2.2 mg

It is important to mention that to obtain all the benefits mentioned above, cashew nuts must be included in a balanced and healthy diet.

How to include cashews in the diet

Cashew nuts can be consumed in small portions, about 30 grams per day, and preferably without salt. This dried fruit can be included in snacks along with other foods such as fruits and yogurts, as well as being added to salads and recipes such as cookies, biscuits and breads.

In addition, cashew nuts can also be crushed or purchased in the form of flour to be used in recipes and also in the form of butter for greasing.

How to prepare cashew nut butter

To prepare cashew nut butter, just add 1 cup of this skinless dried fruit and toast it in a blender until a creamy paste is formed, and store it in a container with a lid in the fridge.

In addition, it is possible to make the butter saltier or sweeter according to taste, it can be salted with a little salt and sweetened with a little honey, for example.

Cashew nut bread recipe

Because it is a food rich in good fats, cashew nuts are a great option to help you lose weight and can be part of low carb diets. Here’s how to make a delicious wholemeal bread with this chestnut:


  • 1 1/2 cup of cashew nut flour;
  • 1 tablespoon of flaxseed flour;
  • 1 level teaspoon of salt;
  • 1/2 teaspoon of baking soda;
  • 1 tablespoon of sunflower seeds;
  • 2 tablespoons of chopped cashews;
  • 3 beaten eggs;
  • 2 tablespoons of honey;
  • 1 tablespoon of apple cider vinegar;
  • 1 tablespoon of fresh herbs like rosemary and thyme;
  • Butter to grease the form.

Preparation mode:

Mix all ingredients except eggs. In another container, beat the eggs well with a fork and add to the other ingredients. Pour the mixture into a rectangular shape for greased bread, and take it to the oven preheated to 180ºC for about 30 minutes.

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