Health Benefits of Cashew

Health Benefits of Cashew

Cashews contains Rich protein, healthy fats, and antioxidants such as polyphenols, which offers a variety of noteworthy health benefits.

Bite-sized Powerhouse  Cashew/Kaju

The cashew nuts, commonly known as "kaju." These bite-sized powerhouses pack not only a deliciously creamy taste but also a host of incredible benefits for your overall well-being. From boosting heart health to promoting skin radiance, join us as we delve into the seven amazing advantages that cashew nuts bring to your plate.

benefits of cashew nuts/kaju

Read the secrets behind this nut's nutritional prowess and how it can enhance your life in more ways than one.Before diving in to cashews benefits let’s have a look what are the key Nutritions it has! Because Taking a look at the nutrition data of cashews will help us better understand their benefits.

Nutritional Information of Cashew:

health benefits of cashew


Note: These values are approximate and calories burning differs in each individual

The nutritional information for a 1 ounce (28 gram) serving of cashews:





Total Fat


Saturated Fat


Monounsaturated Fat


Polyunsaturated Fat




Dietary Fiber






Vitamin E

0.3mg (2% DV)

Vitamin K

9.5µg (12% DV)

Thiamin (Vitamin B1)

0.1mg (7% DV)

Vitamin B6

0.1mg (6% DV)


6µg (2% DV)


83 mg (20% DV)


168 mg (13% DV)


1.6 mg (14% DV)


0.6 mg (67% DV)


0.5 mg (23% DV)


Cashew Nuts Benefits for Healthy Heart:

National Centre for Biotechnology Information (NCBI) in its case study points out that nuts are likely to be beneficial for health, keeping a check on various ailments, such as heart disease.

Studies consistently show that nut intake has a cholesterol-lowering effect, in the context of healthy diets, and there is emerging evidence of beneficial effects on oxidative stress, inflammation, and vascular reactivity.

  • Cashews help lower LDL and increase the carrying capacity for HDL.HDL is responsible to absorb the cholesterol from the heart and take it to the liver where it can be broken down.

Cashew benefits for heart health

In 2003, the Food and Drug Administration had stated that a fistful of nuts a day as part of a low-fat diet may reduce the risk of heart disease. The heart association recommends four servings of unsalted, un-oiled nuts a week and warns against eating too many, since they are dense in calories.

Another study, published in the New England Journal of Medicine (NEJM), also establishes a significant association between the consumption of nuts and a lower incidence of death due to heart diseases, cancer and respiratory diseases. The study stated that nutrients in nuts, such as unsaturated fatty acids, protein, fiber, vitamins, minerals and antioxidants may confer heart-protective, anti-carcinogenic and anti-inflammatory properties

When you enjoy cashews, you're not just indulging in a delicious snack – you're also showing your heart some love. Cashews are packed with healthy fats that can actually help improve your heart health.

These fats, known as monounsaturated and polyunsaturated fats, can help lower your bad cholesterol levels. Lowering bad cholesterol is important because it reduces the risk of heart disease and keeps your heart ticking smoothly.

So, every time you reach for a handful of cashews, remember that you're making a tasty choice that supports your heart's well-being. Your heart will surely thank you for it! 

Cashew Nuts Benefits to Prevents Blood Disease:

Did you know that munching on cashews can actually help safeguard your blood health? These little nuts come packed with a powerful mineral called copper, which plays a crucial role in preventing blood-related problems.

benefits of cashew or kaju to prevent blood disease

Think of copper as your body's guardian for maintaining healthy blood vessels and a strong immune system. With just a handful of cashews, you're giving your body a natural boost in its fight against blood diseases.

So, make cashews a part of your snacking routine and give your body the support it needs to keep your blood healthy and strong. It's like adding an extra layer of protection to your well-being!

 Cashew nuts are rich in copper, which plays an important role in the elimination of free radicals from the body. Copper deficiency can lead to iron deficiencies such as anemia. Hence our diet should contain a recommended quantity of copper. And cashew nuts are a good source.

Cashew Nuts Benefits to Protects the Eye:

cashew benefits for eye

Imagine a snack that not only satisfies your taste buds but also supports your precious vision. Cashew nuts, those delightful little kernels, are packed with nutrients that can be your secret weapon in maintaining healthy eyes.

Think of cashews as your natural shield against age-related vision concerns. They contain antioxidants like zeaxanthin that help protect your eyes from damage caused by factors like sunlight and digital screens.

With every delicious bite of cashews, you're treating your eyes to a dose of nutrients that can keep them bright and clear. So, go ahead and snack on cashews – your eyes will thank you for the extra care!


Powerful Antioxidant

In the urban environment matched with its excessive pollution, our eyes often suffer from various infections.

Cashews contain a powerful antioxidant pigment called ZeaXanthin.

This pigment is readily and directly absorbed by our retina. This then forms a protective layer over our retina which prevents the harmful UV rays. Small quantities of ZeaXanthin helps prevent age related macular degeneration in elderly and hence helps maintain eye health.

Cashew Nuts Benefits that Good for the Skin:

Looking for a delicious way to support your skin's radiance? Look no further than cashew nuts. These little wonders not only make for a tasty snack but also offer benefits for your skin that go beyond the surface.

benefits of cashew for skin

Think of cashews as your natural beauty boosters. They're rich in nutrients like vitamin E, which is known for its skin-loving properties. Vitamin E helps protect your skin from damage caused by free radicals and promotes a healthy, glowing complexion.

So, the next time you enjoy a handful of cashews, know that you're not just satisfying your cravings – you're also giving your skin a dose of nourishment that comes from within. Let your snacking routine be a delicious step towards healthier, happier skin!

Wonders for your skin

Derived from the cashew seeds, “cashew oil does wonders for your skin,” says Gargi Sharma, Manager Weight Management, Aayna.

Cashew nut oil is rich in selenium, zinc, magnesium, iron and phosphorus. Also, they are great sources of phytochemicals, proteins and antioxidants.

  • The high percentage of selenium in cashews is not only good for your skin but “helps prevent cancer as well,” says nutritionist Anju Sood.


Cashew Nuts Benefits to Boosts Immunity:

Imagine a snack that's not just delicious but also gives your immune system a helping hand. Cashew nuts are like your personal allies in fortifying your body's defense mechanisms.

Think of cashews as tiny nutritional powerhouses. They contain zinc, a mineral that plays a key role in supporting your immune system's normal functioning. By enjoying cashews, you're giving your body the tools it needs to stay resilient against illnesses.

So, every time you reach for a handful of cashews, remember that you're not just satisfying your cravings – you're also empowering your immune system to stay strong and vigilant. Snack smart, and let your body's defenses soar!


Enhances your immune system

Cashews contain important nutrients like zinc, which is known for its role in enhancing the immune system. By incorporating cashews into your diet, you can potentially strengthen your body's defense mechanisms, making it more resilient against infections and illnesses.

Cashew Nuts Benefits to Weight Loss:

Imagine a snack that not only satisfies your taste buds but also supports your weight loss goals. Cashew nuts are your secret weapon in the battle against those pesky extra pounds.

Think of cashews as your natural appetite tamers. They're rich in healthy fats and protein, which can help you feel full and satisfied for longer periods. This means fewer cravings and a better chance of sticking to your weight loss plan.

With every handful of cashews, you're not just enjoying a delicious snack – you're also giving your body a nutrient-packed tool to help you reach your goals. So, snack wisely and let cashews be your tasty partner in your weight loss journey!


Control appetite and prevent overeating

Despite being calorie-dense, cashews provide a combination of healthy fats, dietary fiber, and protein. These nutrients work in tandem to promote a feeling of satiety, which can aid in controlling appetite and preventing overeating. The fiber content also helps regulate digestion, contributing to a balanced and healthy weight.

Cashew Nuts Benefits to Enhances Bone Health:

Imagine a snack that does more than just satisfy your cravings – it also contributes to the strength of your bones. Cashew nuts are like a natural gift to your skeletal system.

Think of cashews as your body's bone boosters. They contain essential minerals like magnesium, copper, and phosphorus, which are vital for maintaining healthy bones and teeth. By enjoying cashews, you're giving your bones the support they need to stay strong and resilient.

With every crunchy bite of cashews, you're not just enjoying a tasty snack – you're investing in your long-term bone health. So, let your snacking routine be a delicious way to care for your bones from the inside out!

Healthy Bones and Teeth

Strong bones provide the foundation for a vibrant life, and cashews are here to help. The magnesium, copper, and phosphorus in cashews contribute to the maintenance of healthy bones and teeth. By including cashews in your diet, you're investing in your skeletal strength.




  1. How many cashews can I eat daily? 

Around 1 ounce (28 grams) or a small handful of cashews per day can be a healthy addition to your diet.


  1. Is cashew/kaju good for hair and skin? 

Yes, cashews contain nutrients like biotin and vitamin E, which can contribute to healthy hair and skin.


  1. Can I eat cashew as a diabetic patient? 

Yes, cashews can be included in a diabetic diet. However, it's important to monitor portion sizes due to their carbohydrate content.


  1. Is cashew/kaju hot or cold for the body? 

In traditional medicine, cashews are considered "hot" in nature. However, this concept isn't scientifically proven. Cashews are nutrient-rich and can be enjoyed in moderation regardless of their perceived "hot" or "cold" nature.

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