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are cashews good for you?

Are Cashews Good for You? Nutrition, Benefits, and Downsides

If you're a fan of Indian cuisine or have ever tried a vegan cream sauce, chances are you've tasted the delectable flavour of cashews, or as they are known in Hindi, Kaju. But did you know that cashews are not actually nuts at all? In fact, they are kidney-shaped seeds that grow at the bottom of the cashew apple, a juicy fruit native to Brazil. From their introduction to India by the Portuguese in the 16th century to their cultivation in warm climates around the world today, cashews have a fascinating history.

Cashews have a rich, nutty flavour that makes them a popular ingredient in Indian cuisine, and they're also used to make dairy alternatives like cashew milk and cream. But cashews aren't just tasty - they're also packed with nutrients and there are amazing cashew benefits for the health. From improving blood sugar control to promoting weight loss and heart health, cashews offer a range of benefits that make them a great addition to your diet. However, all cashews are not safe to eat raw, as they contain a toxic substance that needs to be removed through cooking. So, are cashews good for you? Let's dig deeper and check out the importance of cashews in our diet!

Nutritional Value of Cashews

Cashews are a food with lot of nutrients that offer a wide range of health benefits. Cashews are packed with protein, healthy fats, and essential minerals. They are a tasty and convenient snack that helps support overall health and wellness. Let’s check out the information on cashew calories and the overall breakdown of cashew nutrition in a handy table format:






44 g


18 g


30 g


3.3 g

Vitamin E

0.9 mg

Thiamin (B1)

0.4 mg

Riboflavin (B2)

0.1 mg

Niacin (B3)

1.1 mg

Vitamin B6

0.4 mg

Folate (B9)

25 μg


37 mg


4.7 mg


292 mg


593 mg


660 mg


5.8 mg


2.2 mg


Cashews are a great source of healthy fats, protein, fibre, and essential minerals like magnesium and zinc. They are also rich in antioxidants and vitamins that support overall health and may offer various benefits, such as improved heart health and better blood sugar control. With a high cashew protein content and healthy fats, they make for a satisfying and energizing snack. Incorporating cashews into your diet can be a delicious and nutritious way to boost your overall well-being.

Benefits of Cashews

Cashews are not only delicious but also have many health benefits. Here are some of the benefits of cashews:

  • Rich in Nutrients: Cashews are packed with vitamins, minerals, and antioxidants that provide essential nutrients for good health. They are rich in magnesium, copper, and zinc, which helps in maintaining healthy bones, nerves, and immune system.

  • Heart Health: Cashews are high in fats that are healthy for the heart and help to lower bad cholesterol levels and reduce the risk of heart disease. They are also rich in antioxidants that protect the heart and blood vessels from damage.

  • Weight Management: Despite being high in calories, cashews can be beneficial for weight management as they are rich in fibre and protein. These two nutrients help to reduce hunger and keep you feeling full for longer which in turn reduces the likelihood of overeating.

  • Diabetes Control: Cashews have a low glycemic index, which means they don't cause a rapid spike in blood sugar levels. This makes them a good choice for people who are suffering from diabetes and need to manage their blood sugar levels.

  • Improved Brain Function: Cashews are a good source of magnesium, which is essential for healthy brain function. Magnesium helps to regulate neurotransmitters that are important for memory, learning, and mood.

  • Strong Bones: Cashews are high in magnesium, phosphorus, and calcium which are all essential for maintaining strong bones. These minerals work together to keep bones healthy and prevent bone loss.

  • Skin and Hair Health: Cashews are rich in antioxidants, vitamins, and minerals that help in keeping skin and hair healthy. The antioxidants in cashews protect skin and hair from damage caused by free radicals, while the minerals and vitamins help to keep them looking healthy and vibrant.

Side Effects of Cashews

While cashews have numerous health benefits, they can also cause side effects in some people. Here are some potential side effects of cashews:

  • Allergic Reactions: Cashews are a common allergen and cause allergic reactions in some people. Symptoms may include hives, itching, swelling, and difficulty breathing. In severe cases, cashew allergy causes anaphylaxis, a life-threatening reaction that requires emergency medical attention.

  • Digestive Issues: Cashews are high in fibre, which causes digestive issues in some people. Eating too many cashews leads to bloating, gas, constipation, and diarrhoea.

  • Kidney Stones: Cashews are high in oxalates, which contributes to the formation of kidney stones in some people. People with a history of kidney stones should limit their intake of cashews and other high-oxalate foods.

  • Weight Gain: Cashews are high in calories and fat, which contributes to weight gain if consumed in excess. Portion control is important when eating cashews to avoid consuming too many calories.

  • Contamination: Cashews can get contaminated with harmful bacteria, such as salmonella, if not handled or stored properly. It is important to buy cashews from a reputable source and also store them in a cool and dry place.

Cashews can cause allergic reactions, digestive issues, kidney stones, weight gain, and contamination. However, these side effects are not common and can be avoided by consuming cashews at a limit and by ensuring they are handled and stored properly.

Cashews are an incredibly nutritious and versatile food to add to any diet. They are rich in protein, iron, zinc, and magnesium, which all help in maintaining good health. Adding cashews to your meals also enhances the flavour and provides a satisfying crunch. However, it's important to choose high-quality cashews to reap all the benefits they offer. That's why we recommend our organic cashews that are grown without harmful chemicals or pesticides and are free from any additives or preservatives. By choosing organic, you can be sure that you're getting the best quality cashews and will get a chance to support sustainable farming practices. So go ahead and enjoy some delicious and nutritious cashews today!

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