Cashews – Nutritional Profile and Benefits

Cashews are often used as food to boost antioxidants, vitamins, and essential minerals for the body. However, sometimes cashews are also used as medicinal herbs and natural dietary supplements to treat stomach and general gastrointestinal diseases.

Cashews contain many nutrients and minerals that are good for human health

Nutritional value of cashews

Cashews provide proteins, vitamins, and essential minerals for the body. In 28.349 g of raw, unprocessed nuts, there are:

Calories 157 cal

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 B6 0.1 mg

Calcium 10.4 mg

Sodium 3.4 mg

Potassium 187 mg

Magnesium 83 mg

Folate 7 ug

Although the carbohydrate and fiber content is low, cashews are rich in vitamins, minerals, and antioxidants. These substances are all good for health and have many important functions for the human body.

Health benefits of cashews

Cashews have a distinctive shape, a buttery flavor, and a slightly salty sweetness. Among nuts, cashews are considered to have many nutrients and health benefits. Some common benefits include:

1. Prevent heart disease

Cashews contain many healthy fats that are good for health and essential for the body to absorb fat-soluble vitamins (such as Vitamins A, E, D, K). Cashews also contribute to producing various fatty acids that play an important role in the development of the brain and blood.

Eating cashews properly can prevent heart disease

The unsaturated and polyunsaturated fats in cashews are very good for the heart rhythm, reducing bad cholesterol, even for people with diabetes (if consumed in appropriate amounts).

Too much bad cholesterol can increase saturated fat, which increases risks for cardiovascular patients, such as atherosclerosis. Therefore, consuming unsaturated fats like cashews can balance fats, lower blood pressure, and help improve disease symptoms.

Using cashew products such as cashew nuts and cashew oil in the diet can reduce unhealthy fats and prevent heart disease.

2. Enhance muscle and nerve health

Cashews contain a lot of magnesium, which is important for the development of bones, muscles, and tissues in the body.

Magnesium can maintain healthy blood pressure, strengthen the immune system, maintain nerve function, and keep bones strong. In addition, magnesium also plays an important role in boosting metabolism and regulating blood sugar (by inhibiting insulin activity). Magnesium deficiency can alter calcium metabolism and hormones.

Therefore, regular consumption of cashews is believed to help the body store the necessary amount of magnesium. Besides, cashews also provide enzymes related to combining collagen and elastin. This helps bones remain flexible and prevents unnecessary injuries and risks.

3. Reduce the risk of diabetes

Cashews contain a very low amount of sugar and no harmful cholesterol. Therefore, cashews are considered safe for diabetic patients.

However, experts recommend that diabetic patients should only consume 4 – 5 nuts per day to avoid adverse health effects.

Consuming 4 – 5 nuts per day is very good for people with diabetes

4. Good for the nervous system

Cashews contain healthy fats that can promote healthy nerves. Cashews also help prevent calcium from attacking nerve cells, strengthen the myelin sheath to protect nerve cells, and help the nervous system relax.

Besides, too little magnesium can cause nerve cells to be damaged, leading to high blood pressure, muscle tension, migraines, and chronic fatigue. Cashews provide a relatively high amount of magnesium, which can help improve migraines, lower blood pressure, and prevent sudden heart attacks.

5. Strengthen teeth and gums

Cashews provide phosphorus which can help teeth and bones develop steadily. In addition, phosphorus also supports protein synthesis, carbohydrate and fat absorption, and maintains cellular health.

Many studies show that cashews can fight bacteria leading to tooth decay and gingivitis. Cashews also stimulate saliva production, helping to maintain oral health and avoid bad breath and gingivitis.

Regular consumption of cashews can enhance oral health

6. Reduce the risk of anemia

Dietary iron deficiency can lead to anemia, chronic fatigue, and increased susceptibility to infections. Cashews contain a necessary amount of iron for oxygen to travel throughout the body and support the activity of enzymes and the immune system.

Consuming cashews can supplement iron and help the body properly utilize iron to eliminate free radicals that can cause anemia and health problems.

In addition, copper and iron in cashews can work together to produce red blood cells. This helps blood vessels, nerves, bones, and the immune system function properly.

7. Prevent gallstones

Gallstones are crystals that accumulate in the bile. Most of these crystals are composed of bad cholesterol. Gallstones often affect the elderly, the obese, and those with digestive system issues.

According to many studies, consuming 25 g of cashews per day can reduce the risk of gallstones by 25%.

8. Boost the immune system

Cashews contain a lot of zinc which can help boost the immune system against bacteria and heal wounds.

Fighting infections is an important issue for pregnant women and fetal development. Therefore, pregnant women should regularly consume cashews to maintain a healthy body and help the fetus develop comprehensively.

9. Good for eye health

Cashews contain high levels of Lutein and Zeaxanthin. These substances act as important antioxidants that can help prevent macular degeneration.

Consuming cashews daily helps these antioxidants protect the eyes from damage that can lead to blindness during aging.

Cashews contain important antioxidants that can prevent blindness as the body ages naturally

10. Support sleep improvement

Thanks to the high magnesium content, cashews can promote cells to calm the mind and body. This supports sleep and improves insomnia.

11. Improve the digestive system

Cashews contain fiber which contributes to increased nutrient absorption and supports the digestive system.

12. Help lower blood pressure

According to many studies, cashews contain oleic acid and monounsaturated fatty acids. These active ingredients can help lower blood pressure.

13. Support weight loss

People who regularly eat cashews have a lower risk of weight gain and obesity than others. Cashews have a relatively high amount of fat; however, these fats are considered good fats recommended for normal body development.

In addition, cashews contain less fat than most other popular nuts, including peanuts, pecans, almonds, and walnuts. Cashews are rich in energy, helping the eater not feel hungry. Therefore, using cashews as a snack can control weight and limit weight gain.

14. Prevent cancer

Cashews contain anacardic acid and inositol. These two compounds play an important role in helping to prevent colon cancer and some other forms of cancer, including lung cancer.

Regular consumption of cashews can prevent cancer development

Healthy ways to use cashews

There are many ways to prepare and use cashews. However, to absorb nutrients most reasonably, users can refer to some preparation methods as follows:

1. Cashew milk

Cashews can be made into a delicious and nutritious milk alternative. Cashew milk has a mild flavor, moderate fat, and provides full necessary energy for the body.

Besides, cashew milk is plant milk that does not contain unabsorbable proteins like animal milk. Therefore, people with lactose intolerance can consume this milk without worrying about allergies.

In addition, you can make cashew milk combined with almonds and dates to enhance the flavor of the drink.

2. Use in desserts

Cashews are often used in desserts and to enhance the flavor of fruit dishes and yogurt bowls. Crushed cashews can be added to cakes and jams to increase the flavor and make the dish look more appealing.

3. Honey-coated cashews

This is a sweet, light, and nutritious dessert snack. Coat the cashews with honey and use them as a snack or dessert during the day.

This snack is also suitable for those who need to lose weight or are on a diet. The energy provided by the dish can help you feel full and energetic without needing to supplement any other food.

Honey-coated cashews are a nutritious and delicious snack

4. Add to Salads

Although cashews seem a bit softer compared to other nuts, they still retain the necessary crunch for salads. Thanks to their mild flavor, adding cashews to salads or stir-fries will not mask the smell of the main dish.

Adding crushed cashews to stir-fries in the last few minutes of cooking keeps the crunch of the nut and helps enhance its flavor.

Safe dosage for consuming cashews

Cashews can be used as a side dish. However, because they contain many nutrients, some groups need to be cautious when consuming them. The recommended dosage for some specific groups is as follows:

1. How to use cashews for pregnant women

Eating cashews every day is very good for pregnant women. This can provide additional nutrition for the fetus. According to recommendations, pregnant women should eat about 50 – 100 grams of cashews per day (equivalent to 35 – 65 nuts). However, you should only eat them 2 – 3 times a week, because you can get bloated if you consume too many.

Bloating and flatulence make pregnant women feel short of breath and more tired. In addition, when eating too many nuts, the body cannot absorb all the nutrients, leading to waste. In some cases, users may even suffer from digestive disorders when abusing nuts.

Pregnant women should not overconsume nuts to avoid bloating and flatulence

2. Diabetic patients and the elderly

These are two groups that do not need to eat too many cashews. The elderly and diabetic patients should only eat about 30 cashews per day, equivalent to about 50 grams.

For the elderly, eating needs to be very cautious to avoid affecting the digestive system and health. For diabetic patients, consuming cashews can improve disease symptoms and prevent the condition from becoming severe.

Side effects of cashews

Besides the uses and benefits, cashews also have many side effects that affect consumers. Some common side effects include:

Cause kidney stones: Cashews contain oxalate salts, which can interfere with calcium absorption in the body. Long-term calcium accumulation can lead to the formation of kidney stones. Therefore, many studies recommend that people prone to kidney stones should consider eating only a small amount of cashews.

Cashew allergy: Despite some health benefits, cashews are very likely to cause allergies, especially in people with a predisposition to allergies. In addition, there is much information that food production, handling, and processing can contain allergens.

Anaphylaxis: Anaphylaxis is a rapidly progressing allergic reaction that can affect the whole body. Cashews carry a high risk of anaphylaxis and can lead to symptoms such as shortness of breath, fainting, pale skin, swelling of the tongue or throat, and hoarseness. Anaphylaxis requires medical emergency care to avoid life-threatening situations.

Gastrointestinal irritation: Some people may experience nausea, diarrhea, abdominal cramps, coughing, and vomiting when consuming cashews.

Affect the respiratory system: Cashews contain acid and keratin, which can lead to a sore throat, dry throat, and difficulty breathing.

Consuming too many cashews can affect the respiratory system causing a sore throat

Precautions and prevention when using cashews

For pregnant and breastfeeding women: Cashews are considered safe and nutritious for pregnant women. However, do not abuse nuts to avoid irritation and adverse health effects. Consult a nutritionist or doctor for specific guidance.

For people allergic to some types of nuts or other foods: Cashews can cause allergic reactions in people sensitive to hazelnuts, pistachios, almonds, and peanuts. Therefore, if you have allergies, please check for allergy levels and safety before consuming nuts.

For diabetic patients: There are some studies showing that eating a large amount of cashews can increase blood sugar levels. Therefore, if you have diabetes and consume cashews, remember to monitor your blood sugar regularly.

For people undergoing surgery: Because cashews can affect blood sugar levels, using cashews before surgery can interfere with blood sugar control during and after surgery. Therefore, stop consuming cashews at least 2 weeks prior to a scheduled surgery.

Cashews are a source of vitamins, minerals, and beneficial nutrients essential for the body. Therefore, supplement nuts regularly to help boost health and fight many diseases. If you have any doubts or related questions, please consult a doctor or a nutritionist.