Health Benefits of Cashew Nuts

Do you think, Cashews are fattening?

Any food eaten in excessive quantities can result in weight gain, and cashews and other nuts need to be eaten in moderation because nuts are high in fat. Despite the fat in cashews and other nuts, clinical trials and epidemiological studies indicate that eating nuts frequently is not likely to lead to obesity and could even help with weight loss

In one study that examined the diets of 8,865 men and women over 28 months, it was revealed that individuals eating 2 or more portions of nuts every week had a 31% reduced risk of weight gain in comparison to those who did not or hardly ever ate nuts

Nutrition of Cashew of 100 grams

  •     Calories in cashews contains range around 500 – 555
  •     Proteins in cashews contains range around 15g-18g
  •     Carbons in cashews contains range around 28g-30g
  •     The fat content of cashews contains range around 40g-44g

Cashews for depression

Cashews are a good source of the essential amino acid L-tryptophan, which is needed to produce serotonin in the brain. Serotonin is a neurotransmitter that has been shown to affect mood. Research has also shown that tryptophan depletion can result in depression.

There is however no scientific evidence that “two handfuls” of cashews are just as effective as a prescribed dose of Prozac, as reported by some websites and popular memes in the search results.


The results of a study has suggested that cashews could reduce the risk of type 2 diabetes. The study showed that cashew nut extract is beneficial for controlling blood sugar, which reduces the risk of type 2 diabetes. Anacardic acid, the active component in cashew nuts, stimulates glucose transport, resulting in elevated glucose uptake, thus reducing the amount of sugar circulating in the bloodstream. Cashews also may enhance glycolysis (metabolism of sugar into energy) which also contributes to increased glucose uptake. Other epidemiologic studies have associated nut consumption with a reduced risk of diabetes.


Epidemiological research has linked nut intake with a decreased risk of coronary heart disease. Intervention studies have consistently shown that nut consumption reduces cholesterol, and there’s growing evidence of the benefits on inflammation, oxidation stress, as well as vascular reactivity, a vital component of blood vessel function. Stomach fat, the metabolic syndrome and blood pressure also seem to be positively influenced by the consumption of nuts. It is thus clear that nuts have a beneficial impact on a number of cardiovascular risk factors.

Cashews have a lower fat content than most other nuts, and although they have a total fat content of 46%, the fatty acid composition is beneficial because the saturated fatty acid content is low (4-16%) and nearly 66% of the unsaturated fat is oleic acid, a heart healthy MUFA (monounsaturated fatty acid).


Cashews are a great source of copper, magnesium and zinc, 3 minerals that play a part in bone health.

Zinc is an essential mineral necessary for mineralization of bone and normal synthesis of collagen, which is the main component of connective tissue and is found abundantly in bones. Dietary copper deficiency has been shown to cause bone defects and osteoporosis. Magnesium is mitogenic (causes cell division) in osteoblasts (the major cellular component of bone) and magnesium depletion inhibits cellular growth.


The zinc in cashews plays a vital role in the strengthening of the immune system against microbial infections.

Zinc deficiency is associated with elevated inflammation and zinc supplementation has been shown to shorten the duration and reduce the severity of the common cold.