Are Cashews Good For You: Health Benefits and Side Effects

Healthy Girl Eating Cashew Nuts In The Park

If you’ve ever bought cashews, you’ve probably noticed their higher price point compared to other nuts. In fact, they’re among the most expensive varieties in the world due to a labor-intensive process required to remove them from a toxic outer shell attached to a fruit.

But once safely processed, their health benefits make them a worthwhile investment–with few potential drawbacks. Keep reading to explore the advantages and disadvantages of cashew nuts, and how to include them in your diet for maximum benefits.

Health benefits of eating cashews

Here are a few of the most note-worthy ways these seeds can support your well-being.

Providing essential nutrients

Cashews are a treasure trove of vital nutrients. Just one ounce provides:

Protein: 5 grams
Healthy fat (Monounsaturated and polyunsaturated): 12 grams
Fiber: 1 gram
Vitamin B6: 7% of the Daily Value (DV)
Zinc: 15% of the DV
Copper: 69% of the DV
Magnesium: 20% of the DV

Like other nuts, cashews are also an excellent source of antioxidants, including polyphenols and carotenoids. These compounds help neutralize DNA-damaging free radicals in your body, combating:

Inflammation
Oxidative cell damage
Chronic conditions, including cancer

May help you loose weight

While cashews are high in calories, studies show they can actually support weight loss. Their fiber, protein, and healthy fats promote satiety, potentially reducing overall calorie intake.

Snack on a handful of cashews between meals to curb hunger pangs and meet your weight loss goals.

May be beneficial for people with type 2 diabetes

Cashews can be especially helpful if you’re managing or are concerned about developing type 2 diabetes. Studies suggest consuming 10% of your daily calories from these nuts leads to lower insulin levels, indicating more stable blood sugar.

Researchers have attributed this effect to cashews’ high fiber content, which helps manage blood sugar spikes. Substitute cashews for higher-carb snacks to keep your blood sugar on an even keel.

May improve heart health

The antioxidant and anti-inflammatory properties of cashews are pivotal for cardiovascular wellness. Research shows inflammation and oxidative stress are closely linked to heart disease–and cashews help combat these issues.

What’s more, the healthy fats in cashews–especially oleic acid–can help prevent cardiovascular conditions by:

Lowering total cholesterol
Reducing bad cholesterol (LDL) levels–by nearly 5%, according to one study
Increasing good cholesterol (HDL)

They’re also a good source of magnesium. This mineral regulates blood pressure by reducing calcium levels in vascular smooth muscle cells, allowing your vessels to widen.

Promoting bone health

As mentioned above, cashews are an excellent source of magnesium and copper, which are essential for healthy bones.

Magnesium amplifies calcium absorption, supporting bone strength, while copper helps with collagen and elastin formation–two key proteins involved in bone:

Structure
Flexibility
Remodeling
Regeneration

For these reasons, enjoying cashews daily can help reduce your risk of osteoporosis.

Strengthening immunity

The zinc and antioxidants (including vitamin E) in cashews are fantastic for your immune system.

Zinc plays a vital role in immune cell function and wound healing. Antioxidants help protect immune cells from free radical damage, preserving their effectiveness at combating pathogens.

Protecting cognitive and mental health

Cashews also benefit cognitive and mental health–largely due to their zinc and magnesium content. These two minerals are essential for proper neurotransmitter function, which is key for health:

Nerve signaling
Brain communication
Cognition

Magnesium supports mood regulation, reduces stress, and combats depression and anxiety. The vitamin B6 in cashews also helps with the production of mood-balancing neurotransmitters serotonin and dopamine.

Studies show healthy fats like those in cashews further support cognitive function and memory.

Potential side effects of cashew nuts

While cashews are extremely healthy, there are a few considerations to keep in mind:

Caloric content

Cashews can support weight loss but are still high in calories and fat. Consuming too many could take you out of a calorie deficit, having the opposite effect on your weight loss goals.

Just an ounce of cashews contains about 157 calories, so enjoy them in moderation for the best results.

Digestive issues

In excess, the high fat and fiber content of cashews can also trigger digestive issues for some people. Stick to a one-ounce serving to avoid symptoms like:

Nausea
Bloating
Gas
Diarrhea

Allergic reactions

Cashews are technically seeds from the cashew apple. But they contain similar compounds to tree nuts–specifically, two major allergens called 13S globulin and 2S albumins.

If you have a nut allergy, play it safe and stick to other options like sunflower seeds.

Potential for reduced mineral absorption

Cashews contain phytic acid, an antinutrient that impairs the absorption of essential minerals like iron and zinc. So, consuming in excess could result in lower mineral levels in your body.

However, cashews are substantially lower in phytic acid than almonds, containing 0.19-4.98% as opposed to 0.35-9.42%. So, it’s less of a concern, and you can still mitigate this issue by soaking or roasting your cashews.

Tips for adding cashews to your diet

Cashews are a delicious and beneficial addition to any diet–and they’re incredibly versatile.

Try blending them into a smoothie for extra creaminess, sprinkling them chopped on salads for crunch, or using them to make a trail mix with other nuts and dried fruit. They’re also delectable in stir-fries or ground and spread on apple slices.

So, take advantage of the many health benefits of these seeds. You’ll be supporting your heart, brain, and many other aspects of your well-being with every tasty bite.

References:

Cashew nut and cashew apple: a scientific and technological monitoring worldwide review – PMC

Nuts, cashew nuts, raw

Effects of Daily Consumption of Cashews on Oxidative Stress and Atherogenic Indices in Patients with Type 2 Diabetes: A Randomized, Controlled-Feeding Trial

Food Antioxidants and Their Anti-Inflammatory Properties: A Potential Role in Cardiovascular Diseases and Cancer Prevention – PMC

Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts

Phytochemistry, Bioactivity and Potential Impact on Health of Juglans: the Original Plant of Walnut

High dietary oleic acid in olive oil‐supplemented diet enhanced omega‐3 fatty acid in blood plasma of rats – PMC

Cashew consumption reduces total and LDL cholesterol: a randomized, crossover, controlled-feeding trial1,2

The Effect of Cashew Nut on Cardiovascular Risk Factors and Blood Pressure: A Systematic Review and Meta-analysis (P06-117-19) – PMC

Nuts, Energy Balance and Body Weight – PMC

A randomized controlled trial of a moderate-fat, low-energy diet compared with a low fat, low-energy diet for weight loss in overweight adults