Are Cashews Good For You? 14 Health Benefits (& How to Eat)

Cashews are an oilseed that are rich in polyphenols, carotenoids, and bioactive compounds that can help to fight free radicals in the body. They are good for you, as they can help to prevent conditions like premature aging, high blood pressure and diabetes.

Furthermore, cashews also have excellent amounts of protein, magnesium and potassium, which are nutrients that improve physical performance and promote muscle gains. Check-out a list of other muscle-building foods that you can incorporate in your diet.

Cashews can be consumed in their natural form as a snack, or used in recipes for pastes, plant-based milk, flour, cake, biscuit and bread.

Imagem ilustrativa número 1

Health benefits

The main health benefits of cashews are:

1. Preventing premature aging

Because it is rich in antioxidants like carotenoids and vitamin E, cashews can help to combat free radicals and prevent damage to healthy skin cells. They can prevent sagging, wrinkles and premature aging.

2. Managing cholesterol and triglyceride levels

Cashews are a great source of polyunsaturated fats and antioxidants, which help to control the levels of LDL cholesterol. They can also promote an increase in HDL cholesterol levels.

Furthermore, cashew nuts are high in fibers that reduce the absorption of cholesterol and triglycerides in the gut. This reduces their concentration in the body, which can prevent diseases such as heart attack and atherosclerosis.

Also recommended: Cholesterol: LDL, HDL VLDL & Total Cholesterol Levels

3. Regulating blood sugar levels

Because it is rich in fiber, cashews reduce the speed at which sugar is absorbed and regulate blood sugar levels. They can be beneficial for preventing insulin resistance and diabetes. Check-out other ways to lower blood sugar.

4. Preventing neurological diseases

Cashews contain vitamin E and polyunsaturated fats, which are nutrients with antioxidant action that can prevent damage caused by free radicals to healthy brain cells. They can play a role in preventing neurodegenerative diseases such as Alzheimer's and Parkinson's disease.

Also recommended: 21 Vitamin E Foods to Add to Your Daily Diet

5. Boosting mood

Because they are rich in magnesium and tryptophan, cashews participates in the production of serotonin. This is a neurotransmitter that acts on the central nervous system and improves mood. 

6. Controlling blood pressure

Cashew nuts are rich in magnesium and potassium, which are minerals that promote blood vessel dilation and promote the elimination of excess sodium from the body through urine. This can help to improve blood circulation and manage high blood pressure.

7. Boosting immunity

Because it is rich in zinc, a mineral with powerful antioxidant and anti-inflammatory action, cashews can strengthen immune system cells, and reduce the duration of colds and flu, as well as accelerating wound healing.

8. Preventing osteoporosis

Cashews are rich in phosphorus, which is an important mineral for maintaining bone density and preventing osteoporosis. 

Furthermore, cashews are rich in magnesium, a mineral that improves the absorption of calcium and phosphorus in the gut. This can strengthen bones and prevent falls and fractures.

9. Helping to prevent anemia

Cashews can help to prevent anemia as they are rich in iron, a mineral that plays a role in the formation of red blood cells. Iron is important for transporting oxygen throughout the body and is typically low in cases of anemia.

Although they are a great iron source, cashews should be consumed with foods that are rich in vitamin C, as this is a nutrient that improves the absorption of iron from plant-based sources.

10. Maintaining optimal bowel function

Because they are high in fiber, cashews help to promote optimal bowel functioning. They add bulk to the stool and stimulate natural bowel movements, which promotes regular evacuation. 

Furthermore, cashews are also rich in magnesium, a mineral that has a laxative action and help to prevent constipation.

11. Promoting muscle mass gains

Cashews have excellent amounts of magnesium and potassium, which are minerals that improve performance during exercise and promote muscle mass gains.

Furthermore, cashews are high in protein, a nutrient that is important for muscle formation. 

Also recommended: What Foods Are High in Protein? 36 Animal & Plant-Based Sources

12. Promoting weight loss

Being they are high in fiber, cashews can promote weight loss. They increase the time it takes to digest food and reduce appetite and overeating throughout the day.

13. Improving sleep quality

Cashews can improve sleep quality because they are rich in magnesium and tryptophan, which are nutrients that participate in the production of serotonin. This neurotransmitter is important for regulating sleep.

14. Maintaining hair health

Cashews can help maintain hair health because they contain zinc and vitamin E, nutrients that improve blood circulation in the scalp. This can keep hair soft and healthy.

Can cashews cause weight gain?

Despite its health benefits, cashews are high in fat and can lead to weight gain when consumed in excess.

However, cashews are also high in fiber and help to keep you full and reduce hunfer. Therefore, moderate consumption of this fruit can be a great option to include in a weight loss diet.

Nutritional information

The following table outlines the nutritional information for 100 g, which corresponds to around 40 units of roasted cashews:


40 units (100 g) of cashews


613 calories


19.6 g


50 g


19.4 g


3.3 g

Vitamin A

1 mcg

Vitamin E

1.2 mg


4.9 mg


37 mg


250 mg


490 mg


5.7 mg


5.7 mg


700 mg

To obtain all the health benefits that cashews can offer, it is essential to maintain a healthy diet and to exercise regularly.

How to eat

You can consume between 30 and 40 g of cashews per day, and preferably without additives like sugar and salt.

Cashews can be included in small snacks, along with other foods, such as fruit or yogurt, or added to salads. This fruit can also be used in recipes for plant-based paste and milk, or, in the form of flour, to be used in recipes for cookies, cake and bread.

Healthy recipes

Some healthy recipes with cashews include cashew butter, milk and bread:

1. Cashew butter


  • 2 cups of skinless and roasted cashew nuts
  • A pinch of salt


Add the cashews and salt to a blender or food processor and blend until a creamy paste forms. Transfer the butter to a lidded container and store in the refrigerator.

2. Cashew milk


  • 1 cup of raw cashew nuts
  • 1 liter of filtered or boiled water


Soak the cashew nuts in a bowl with the water for 8 to 12 hours. Then, strain and discard the water.

Place the cashews  and the water in a blender and blend for 2 to 3 minutes, until a homogeneous liquid is formed without lumps. Pour this milk into a lidded pitcher and store in the refrigerator for up to 4 days.

3. Cashew bread


  • 1 and 1/2 cups of cashew nut flour
  • 1 tablespoon of flaxseed flour
  • 1 level teaspoon of salt
  • 1/2 teaspoon of baking soda
  • 1 tablespoon of sunflower seeds
  • 2 tablespoons of chopped cashew nuts
  • 3 eggs
  • 2 tablespoons of honey
  • 1 tablespoon of apple cider vinegar
  • 1 tablespoon of fresh herbs such as rosemary and thyme
  • Butter to grease the mold


Preheat the oven to 180 ºC (or 355 ºF). In a bowl, mix all the ingredients except the eggs with a spoon. Then, beat the egg whites in a separate bowl until soft and add the yolks, beating for another 2 minutes.

Pour the beaten eggs into the bowl with the other ingredients and mix carefully with a spoon or spatula. Transfer the mixture to a greased rectangular bread pan and place in the preheated oven for about 30 minutes. Wait for it to cool and serve.