Cashew Nuts: Health Benefits,Side Effects, Facts, Nutritional Values

Cashew nuts

Cashew nuts are sweet and buttery in taste that has kidney or bean shape which is an excellent source of vitamins and minerals. 
They grow on cashew trees hanging with the branches of juicy apples like fruit on which at the bottom cashew nuts are attached.

Health benefits of cashew nuts:

Heart Health:

Research shows that eating more nuts like cashew nut may reduce your risk for cardiovascular disease. This can be by reducing the level of blood pressure and “bad” cholesterol. Nuts are naturally free of cholesterol and have a good amount of heart-healthy fat, fiber, and protein. They also contain arginine, which protects the inner layer of the artery walls.

Protects against cancer:

Proanthocyanidins are a category of flavonol that prevents it from stopping them to fight against tumor cells. These proanthocyanidin and high copper contents in cashew nuts help fight against cancer cells and keep you away from colon cancer. 

Blood pressure levels:

Cashews are a good source of magnesium, which is important for healthy growth of body bones, hair growth, muscles, tissues, and organs. Also, it helps in maintaining blood pressure, promotes the immune system, maintains nerve function, and keeps bones strong.

Weight loss:

According to some researches, two serving per day of nuts are assistants to fight cardiovascular disease, diabetes, and cancer. Replacing animal fats and proteins with mono-polyunsaturated fats found in cashew nuts is a great way to manage your weight and reduce heart fat and cholesterol formation.

Eye health:

Cashew contains a powerful antioxidant pigment called Zea Xanthin which is easily and directly absorbed by our eye retina. It then creates a protective layer on our retina that prevents harmful UV rays and improves eye health.

Helps reduce Type 2 Diabetes:

The presence of very less content of sugar and no bad cholesterol is present in cashew nuts makes them safe for diabetic patients, also it helps to reduce the risk of type 2 diabetes.

Source of dietary fibers:

The two essential dietary fiber required by our body are Oleic Acid and Palmitic Acid which are not produced by our body, therefore, they need to be consumed externally which are present in cashew nuts.

Promotes healthy immune system:

Cashew nut contains zinc which plays an important role in strengthening the immune system against the treatment of microbial infection, healing of wounds, and protein synthesis. It is extremely important during pregnancy for child development and to maintain a healthy body.

Reduces the risk of gallstones:

Gallstones are like stones that consist of cholesterol which gets collected in the gallbladder and needed to be removed through surgery in the gallbladder. So including cashew nuts in daily diet helps to reduce gallstones formation in the gallbladder.

Side Effects of Cashews nuts:

  • Kidney Stones: 

Cashew nuts contain oxalate content that will interfere with the absorption of calcium in the body. Kidney stones can be formed as a result of accumulated calcium.

The research done on this subject concluded that those who are likely to develop kidney stones should consider eating only small amounts of cashew nuts.
  • Difficulties in breathing: 

Watery nose, cough, and shortness of breath can often be felt. As a result of more serious reactions, there may be a fatal condition such as anaphylaxis or glottic edema.

  • Cashew Allergy: 
Allergic reactions caused by cashew can be mild or severe. If someone develops an allergy after eating cashew nuts then it is advisable to consult a doctor.
  • Gastrointestinal discomfort: 
Some people may experience diarrhea, nausea, stomach pain, cough, and vomiting if they have allergic reactions to cashews.

Facts of cashew nuts:

  • The content of starch in cashew nuts is about 23%, which is much more than most other nuts.
  • Cashew nuts are seeds, not a nut because they come out of apples like fruit.
  • Before roasting this cashew seeds, cashew nuts are actually green shades.
  • Raw cashew nut is surrounded by a shell with poisonous content urushiol or resin that can produce rashes and contains toxic substances.


Nutritional Values of Cashews:


Serving Size (1 oz. or 28.5g)

Energy 158 Kcal
Carbohydrates 9.0g
Dietary Fiber 1g
Sugar  1.8g
Protein 5.2g
Fat 13g
Monounsaturated Fat 8g
Polyunsaturated Fat 2.3g
Saturated Fat 2.2g
Cholesterol 0mg
Potassium 188mg


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