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What are the Benefits of Eating Cashew Nuts?

what are the benefits of eating cashew nuts

Cashew nuts have been around for centuries, and many people eat them every single day. There’s lots of information out there about cashew nuts and their benefits.

Let’s sift through the information out there, and we will tell you why people are nuts about cashew nuts!

The benefits of eating cashew nuts include helping reduce cholesterol and the risk of cardiovascular disease.

Cashew nuts offer a wide variety of healthy fatty acids. Omega 3 fatty acids are known to have positive effects on heart health.

When compared to other nuts such as almonds, cashew nuts have higher amounts of omega 3 fatty acids.

Reducing cholesterol and decreasing the risk of cardiovascular disease is just scratching the surface of how cashew nuts can improve your life. We take a deep dive into what sets cashew nuts apart from the rest.

How Many Cashews Can I Eat in a Day?

There is a right and wrong way to go about eating a hearty portion of nuts.

It may seem overwhelming and scary to know where to start. In this article, Dr. Helen Delichatsios from Harvard says

“Nuts are a great source of good fats and protein, but they should not be added onto everything you eat.”

The suggested amount of cashew nuts in a day is approximately 1 ounce (around ¼ cup).

One ounce of cashew nuts offers a wide variety of vitamins, healthy fats, and protein.

Here are the approximate amounts of vitamins, antioxidants, and minerals in 1-ounce cashew nuts. 

1-Ounce of cashew nut Approx Amounts
Calories 155 calories
Carbohydrates 9.2 g
Protein 5.1 g
Fat 12.4 g
Fiber 1 g
Vitamin E 0.3 mg
Vitamin K 9.5 mcg
Vitamin B-6 0.1 mg
Calcium 10.4 mg
Sodium 3.4 mg
Potassium 187 mg
Magnesium 83 mg
Folate 7 ug

Cashew nuts have many different vitamins. One of those is vitamin K, which helps bones grow stronger and stay healthy. Besides, vitamin k also helps with blood clotting regulation.

How many cashews can I eat a day

This can ultimately reduce the risk of cardiovascular disease.

It is important to not consume too many cashew nuts during the day. First of all, cashew nuts are high in calories.

This is why it is suggested that only around one ounce of cashew nuts are eaten in a day.

According to Dr. Kathy McManus from the Harvard School of Medicine, there are risks associated with eating too many cashews. McManus alerts us,

“If you eat more than one or two handfuls of nuts per day, you’re adding extra calories — maybe too many — that can take the place of other healthy foods and add weight.”

Extra calories can have adverse side effects like weight gain which doesn’t help improve heart health. 

Let’s be honest, cashew nuts taste so much better when they are roasted and coated in a layer of salt.

So, we have discovered that one ounce of cashew nuts a day is beneficial.

However, there is a difference in consuming raw, unsalted cashew nuts and salted cashew nuts. In this day and age, many people may be worried about the effects of consuming too much salt when eating cashew nuts. Dr. Kathy McManus has some advice for those wanting to have a bit of salt with their cashews.

She explains, “But salted nuts are fine if you eat less than an ounce. For 1 ounce of most nuts, the sodium content is less than 100 milligrams.”

It is comforting to know that there is no reason to sacrifice taste, for health.

What Happens If You Eat Cashews Every Day?

What happens if you eat cashews everyday


Eating cashews every day can have a highly positive effect on human health. Here are some changes you can see if you eat cashews every day:
  • Reduce the risk of cardiovascular disease, stroke, and heart attack
  • Improve neuro-muscular processes, keeping your brain and body sharp
  • Reduce the risk of coronary heart disease by lowering bad cholesterol
  • Prevent osteoporosis, improve bone health
  • Healthier and younger-looking skin helps maintain collagen and elastin

As stated before, eating cashews helps long-term heart health.

The main fats found in cashews like polyunsaturated fats and monounsaturated fats. These two types of fats are the main fighters in reducing diseases from high LDL cholesterol.

Certain diseases that are life-threatening such as heart attack, stroke, and cardiovascular disease, can be avoided by eating a handful of cashews each day.

Nuts and more specifically cashew nuts are known to reduce the risk of coronary heart disease.

This disease is primarily caused by the build-up of cholesterol on the inner walls of the main arteries in the body. Overall, blood is not able to flow through the body anymore when this disease progresses. Luckily, our cashew nuts act like superheroes and can combat this disease.

This study shows that for people who consume nuts including cashew nuts, the probability of developing coronary heart disease is 37% less than those who don’t consume cashew nuts. Isn’t that nuts?!

Specifically, eating cashews every day is a great way to increase magnesium intake. Magnesium helps the brain relay messages to muscles and can improve brain-muscle mechanisms and movement.

Eating cashews every day can help improve brain-muscle communication and will keep your brain and body sharp.

Copper is a metal that you probably thought could only be found in pennies.

Did you know it is important to consume minimal amounts of copper?

Cashew nuts are full of copper.

So why do we need copper in our diet?  Copper helps form one of the most important things in our body: our blood.

Red blood cells are formed with the help of two metals: iron and copper. 

An ounce of cashews offers 622 micrograms of copper.

We were always told to drink our milk because calcium helps form strong bones. But no one ever talked about copper, which is just after calcium in important nutrients for healthy bones.

Certain diseases such as osteoporosis can develop due to a lack of copper. Cashew nuts offer a significant source of copper in our diet.

There is a significant difference between eating little to no copper, and an average amount of copper every day. Simply by eating cashew nuts every day, can help prevent osteoporosis and keep bones strong and healthy!

Disadvantages of Cashew Nuts

disadvantages of cashew nuts

We’ve discussed all of the benefits of cashew nuts, however not everything that concerns cashew nuts is beneficial.

Cashews are high in calories.

If you are looking to lose weight and restrict caloric intake, then cashews may not be your best bet.

It is important to be cautious when devouring handfuls of cashew nuts because this can result in weight gain. Also, cashew nuts are high in this one particular “anti-nutrient” called oxalate.

In this particular case study, too much oxalate in this woman’s diet caused her to develop acute kidney disease. This was directly caused by her consuming significant amounts of cashews in her regular diet. Especially if you are pregnant, be aware that consuming too many cashews can cause gall bladder and kidney problems which lead to complications during your pregnancy.

Lastly, it is important to be aware of allergies to cashew nuts. Allergies to tree nuts including cashews are one of the top 10 reasons for allergic reactions in the United States.

Signs of allergic reactions to cashews include itching, sneezing, trouble breathing, and coughing.

Even if you know you are not allergic to cashews, be sure to take precautions when eating them. Wash your hands after consuming cashews and try not to eat them around people you don’t know.

Although cashews are a delicious, healthy snack, it could be life-threatening to some. 

Here is a list of the main disadvantages of consuming cashew nuts:
  • High calories, not great for weight loss
  • If too many cashews consumed daily can cause pregnancy complications
  • High in oxalate, an anti-nutrient that is known to cause kidney problems
  • Cashew nut allergies are common, must eat with caution

Cashew Nut FAQs

After this article, you are probably nutty about getting your hands on some cashews. There are many ways to incorporate cashews to fit your lifestyle.

Incorporating Cashews into Your Diet

We can help guide you on how to incorporate cashews into your diet.

Some recipe and food examples include:

  • Cashew and chicken stir-fry
  • Chicken cashew curry
  • Roasted cauliflower with cashews
  • Cashew Milk
  • Chocolate covered cashews

Besides, Cashews can be eaten just as is.

One handful (and no more) of unsalted or salted cashews is great on the go snack.

Buying Cashews from an Ethical Source

When buying a new product, it can be of concern that the product is created ethically. Cashew farms can commonly raise ethical concerns, over the environment and the treatment of their workers.

Make sure to buy from more ethical sources, like East Bali Cashews.

There are also programs around the world that help others through this wonderful cashew nut.

This company called Liberation helps give opportunities to women through cashews. They help trace cashew nut sources and research which cashew nuts are produced through fair trade methods. 

Cashews are Expensive, How Can I Afford Them?

It is no doubt that cashews and other nuts can be on the pricey side.

If you are interested in buying nuts, it is best to buy them in bulk.

Many websites and retailers offer options to buy multiple bags of nuts at one time. Also, the great news is that nuts don’t go bad quickly.

This way, you can buy lots of cashews and not worry about them going bad in the meantime.

Some websites online will even send cashews in bulk straight to your door.

This is a great option for a convenient way to get your hands on the healthy benefits of cashews.

The in no time, adding cashews will become a common occurrence in the household. Companies also offer subscription services to make sure you never run out of the health benefits from cashews.

Why Cashew Nuts and Not Other Tree Nuts?

Overall, with access to the internet and information regarding cashews, there has never been a better time to incorporate this nut into your daily life.

Cashews can help your health and give depth to recipes!

Also, cashews are a convenient and practical way to help reduce health risks and major health-compromising diseases.

Cashews have a unique flavor and texture and are chock-full of copper, the main nutrient needed for building red blood cells and strong bones.

It’s nuts how many benefits cashew nuts have to offer!