Cashew nuts, known as “kaju,” are nutritious food that has many health benefits. They provide plant-based protein and healthy fats and are a common food choice for vegetarians. Many studies indicate that eating kaju can promote weight loss due to their satiating capacity and high fiber. Cashew nuts (kaju) are also a rich source of antioxidants, which prevent oxidative stress and cellular injury. Kaju may also improve heart health by managing cholesterol levels. This article presents 10 health benefits of cashews, backed by scientific evidence.
List of 10 Amazing Health Benefits of Kaju (Cashew Nuts)
1. Promotes Heart Health
One of the main benefits of adding cashews to the diet is their role in promoting heart health. The monounsaturated and polyunsaturated fatty acids that are found in cashews may help you maintain normal cholesterol levels.
A healthy cholesterol profile is important to help reduce plaque build up in your arteries. Oleic acid, the most prevalent monounsaturated fat, lowers LDL (“bad” cholesterol) and may even raise HDL (“good” cholesterol).
In addition, cashews provide magnesium. Magnesium is an important mineral in controlling blood pressure. Magnesium relaxes blood vessels, which promotes healthy blood flow and helps to decrease the cardiac workload. Studies show that higher levels of magnesium consumption are linked to a lower risk of hypertension as well as issues with other heart disease.
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2. Helps in Weight Management
When eaten in moderation, cashews can be a great diet aid, despite the widespread misconception that nuts cause fat. This may sound contradictory for several reasons.
First, cashews are higher in protein, fiber, and healthy fats. Because these nutrients prolong feelings of fullness, you are less likely to overeat and snack on unhealthy foods.
Second, research indicates that although cashews are high in calories, the body may not be able to absorb all of them. Some of the fat from nuts is not digested but eliminated from your body, which means the total calorie intake is lower than expected.
Lastly, the combination of protein and healthy fats, which is found in cashews, releases sustained energy. This energy release helps stabilize blood sugar levels, which ultimately reduces fatigue and prevents cravings for refined carbohydrates or high-calorie snacks.
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To take advantage of the weight-management benefits of cashews, consider the following:
- Consume cashews in moderation and as part of a healthy and balanced diet.
- Choose unsalted and unroasted cashews to avoid added salt and unhealthy oil.
- Use cashews as a healthy snack between meals to satisfy hunger.
- Use cashews to add texture and flavor to salads, yogurt, or oatmeal, to make meals more filling.
3. Helps in Maintaining Blood Sugar Level
Keeping blood sugar levels stable is key to preventing type 2 diabetes as well as managing diabetes. Cashews have many different nutritional components that support blood sugar regulation.
Cashews contain fiber, which, even in moderate amounts, slows sugar absorption into the blood. Slow absorption of sugar leads to more stable blood glucose levels and helps to mitigate spikes in blood glucose levels after eating.
Magnesium deficiency has been strongly associated with the mechanism of insulin resistance, which is clearly relevant to type 2 diabetes. Cashews are also a magnesium-rich food that researchers are increasingly recognizing for its role in insulin sensitivity and glucose metabolism, keeping blood glucose levels in a normal range.
In addition, the healthy fats and protein in cashews contribute to satiate intake and may prevent consuming high amounts of carbohydrates that lead to blood glucose fluctuations.
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4. Good for Bone Health
Strong, healthy bones are important at every stage of life, and cashew nuts may help support bone health through their mineral content.
Cashews are good sources of two of the important minerals, phosphorus and magnesium. Phosphorus is an important component of bone mineral, and magnesium contributes to bone density and calcium absorption.
Cashews contain calcium too, though in smaller amounts than some other food sources. This mineral may help with overall bone strength and density and may help prevent osteoporosis (bones that are weaker and more likely to fracture).
Maximize the benefits of cashews for bone health by:
- Maximize bone density by pairing cashew consumption with regular weight-bearing exercise.
- Include other calcium-rich foods (such as dairy and leafy greens) and calcium-fortified foods in your diet alongside cashews.
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5. Boosts Brain Functions
The brain is a highly active organ and it needs a constant supply of nutrients in order to function properly. Cashews contain a variety of nutrients that promote cognitive function and can improve brain health.
Cashews, which are a great source of healthy fats, particularly omega-3 fatty acids, are necessary for the structure and function of brain cells. Healthy fats assist with the fluidity of cell membranes, allowing for optimal communication between brain cells.
Cashews are also relatively high in zinc, which is very important in cognitive functioning related to memory and learning.
Zinc also plays a role in the functioning of neurotransmitters and protects brain cells from oxidative stress.
Finally, cashews contain the mineral iron, which is critical for transporting oxygen to the brain in order to provide the energy needed for optimum functioning.
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6. Rich in Antioxidant
Oxidative stress happens when free radicals and antioxidants are imbalanced. This ultimately leads to cellular damage and the development of chronic diseases. Cashews have a variety of antioxidants that can mitigate oxidative stress.
One of the fat-soluble antioxidants that is abundant in cashews is vitamin E, which neutralizes free radicals, and protects cells from oxidative damage.
Cashews also contain carotenoids (plant pigments) and polyphenols, both of which contain antioxidant properties that help protect cells and likely reduce the risk of chronic diseases.
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7. Promotes Digestive Health
Cashews may not be considered one of the higher-fiber nuts, but cashews can still add to digestive health.
Fiber in the nutrition is important for regular bowel movement and prevention of constipation. Fiber adds bulk to the stool so that it can pass through the digestive tract easily.
Healthy fats found in cashews may support gut health by promoting the absorption of fat-soluble vitamins and supporting intestinal tract functions. While excessive fat can negatively impact gut health, a moderate, healthy fat present in cashews is essential for healthy digestion and nutrient absorption.
8. Supports Eye Health
As we grow older, healthy eyesight should be of utmost priority for us, and cashews have nutrients that can help in maintaining eye health and preventing age-related macular degeneration (AMD).
Carotenoids are present in cashews, with lutein and zeaxanthin being two of the more commonly known ones. These carotenoids protect the retina and macula from oxidative stress and blue light damage.
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9. Enhances Skin Health
Healthy skin is a sign of well-being, and cashew nuts are full of nutrients that are good for the skin and its glow. The abundant antioxidant vitamin E in cashews protects skin cells from damage inflicted by free radicals and from UV radiation. This antioxidant protection preserves skin elasticity and decreases signs of premature aging.
Another mineral present in cashews is zinc, which aids in the healing of wounds and the regeneration of skin cells. An adequate intake of zinc is vital in sustaining skin integrity and enhancing the repair processes of the skin.
The healthy fats in cashew nuts also promote skin health by supplying essential fat that help to retain skin hydration and support its barrier function.
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10. Supports Immune Health
A strong immune system is the body’s defense against disease and infection, and cashews offer nutrients that benefit immune function.
Cashews are a good source of zinc, which is vital for the development and functioning of immune cells. A zinc deficiency can alter immune function, making us more vulnerable to infections.
In addition, vitamin E also supports immune function due to its antioxidant properties. Vitamin E protects immune cells from oxidative damage, thus helping the immune system operate effectively.
Cashew Nutrition Facts
| Nutrient | Amount (per 1 ounce or 28 grams) |
| Calories | 157 |
| Total Fat | 12.4 grams |
| Saturated Fat | 2.2 grams |
| Monounsaturated Fat | 6.9 grams |
| Polyunsaturated Fat | 2.3 grams |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
| Total Carbohydrate | 8.6 grams |
| Dietary Fiber | 0.9 grams |
| Total Sugars | 1.7 grams |
| Protein | 5.2 grams |
Healthy Fats: Cashews are enriched with beneficial monounsaturated and polyunsaturated fatty acids. The most potent of these is oleic acid, which is also present in olive oil and is known to be healthy for the heart. These aid the maintenance of healthy cholesterol levels and promote proper cardiovascular functioning.
Dietary Fiber: Cashews are not the highest in fiber compared to other nuts. However, cashews still serve to some extent as additional fiber consumption in your daily diet. Fiber supports digestive health via bowel movement and blood sugar level maintenance.
Protein: Cashews serve as a very good plant source of protein that is necessary for tissue formation and regeneration, the building of enzymes, and hormone production, as well as satiation.
Vitamins: These nuts have a variety of vitamins, such as vitamin E, vitamin K, and some B vitamins (thiamine, riboflavin, niacin, folate). These vitamins are required for their action in the body, from antioxidant protection to energy metabolism and nerve function.
Minerals: Cashews are one of the richest sources of important minerals like magnesium, phosphorus, zinc, iron, and copper. Magnesium is a requirement for the function of the nerve and muscle, as well as the maintenance of blood sugar levels.
Phosphorus is crucial for bone health and energy production in the body. Zinc is important for immune response, as well as in healing wounds. Iron is vital for oxygen transport in the body, whereas copper forms the basis for iron absorption and enzyme function.
Antioxidant: There are several antioxidants included in cashew nuts and are classified as carotenes and polyphenols. These antioxidants prevent the body from being highly effective against oxidative stress due to damage from free radicals.
Ways to Incorporate Cashew into the Daily Diet
Here are some practical ways to get cashew health benefits:
- A handful of raw or dry-roasted, unsalted cashew nuts makes a nutritious snack in between meals.
- Add some chopped cashews to oatmeal, yogurt, or any breakfast cereal to increase texture and nutritional value.
- Toss roasted cashews in a salad for delightful crunch and nutty flavor.
- Incorporate them into stir-fries: Add cashews to your vegetable or protein stir-fries for added texture and healthy fats.
- Blend into smoothies: Cashews can be put in smoothies for creaminess and nutritional boost.
- Prepare cashew butter: Cashew butter is a healthy alternative to peanut butter and a delicious indulgence.
- Use in baking: Put chopped cashews in cookies, muffins, and other baked goods for flavor and texture.
- Create cashew milk: Cashew milk is a good alternative to cow milk and creamy.
Potential Considerations
While cashews offer numerous health benefits, it is essential to consider certain precautions:
Allergy: The allergy to cashew is a pretty common type of food allergy. If you are allergic to any type of nut, you should avoid eating cashews and products that contain them.
Caloric Density: Cashew nuts are indeed caloric nuts. Therefore, it should be taken in moderation, especially if you are already on a restricted-calorie diet.
Too Much Sodium: Choose unsalted cashews to avoid taking excess sodium, particularly if you have to manage blood pressure.
Phytic Acid: Cashews also contain phytic acid, which may inhibit the absorption of certain minerals. Roasting or soaking cashews for a long period may help get rid of phytic acid.
Conclusion
Besides being a tasty snack, the cashew nut is packed with nutrients that provide many health benefits. These health benefits include, but are not limited to, protection against heart disease, promoting brain health, and enhancing the body’s immune response. When nuts are eaten in moderation as part of a balanced diet, they can provide incredible health benefits.
Frequently Asked Questions (FAQs)
Are cashew nuts good for weight loss? How?
Yes, cashews can be helpful for weight loss. They are nutrient-dense and high in healthy fats, which increases satiety. Thus, in moderation, they can help control hunger, reduce cravings for unhealthy snacks, and provide a nutrient base for a balanced diet.
How do cashew nuts improve heart health?
Cashew nuts benefit heart health because they consist of a high level of monounsaturated fatty acids capable of lowering one’s bad cholesterol (LDL). At the same time, they are rich in antioxidants and magnesium, which aid cardiovascular performance.
Can cashew nuts help lower cholesterol?
Yes, regular consumption of cashew nuts can help in lowering cholesterol levels. Being rich in monounsaturated fat and phytosterols, cashews decrease LDL (bad) cholesterol while raising HDL (good) cholesterol.
Are roasted cashews as healthy as raw cashews?
Although roasted cashews keep almost all their nutritional qualities, some antioxidants may get diminished during the process of roasting. Although they are still a nutritious option, raw cashews might have more enzymes and nutrients.
References
- Shahrajabian, Mohamad H., and Wenli Sun. “The important nutritional and wonderful health benefits of Cashew (Anacardium occidentale L.).” The Natural Products Journal 13.4 (2023): 2-10.
- Cordeiro, Tiffany Avril. “A review on the Nutritional aspects and Health benefits of Cashew (Anacardiumoccidentale).” Principal’s Message 85 (2014).
- Rathore, Gulshan. “An analysis of health benefits of cashew nuts.” Asian Journal of Multidimensional Research 10.11 (2021): 709-715.
- Vyavahare, Ritesh D., et al. “Health benefit of a handful of cashew nuts (Anacardium occidentale L.) to prevent different disorders like diabetes, heart disorders, cancer, weight gain, gallstone, migraine headache.” Journal of Pharmaceutical Quality Assurance and Quality Control 2.1 (2020): 10-18.
- Muhammad, Akram, and Talha Muhammad. “Medicinal uses of cashew (Anacardium occidentale).” (2021).