Beyond their rich, buttery flavor, cashews are a nutritional powerhouse packed with essential vitamins, minerals, and healthy fats. While often grouped with other nuts and dried fruits, cashews offer unique advantages for heart health, metabolism, skin, and more. Here are seven evidence-backed reasons to make them a regular part of your diet.
Nutritional Profile of Cashews
A 100-gram serving of raw, unsalted cashews provides:
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Calories: 553
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Protein: 18.2 g
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Healthy Fats: 43.8 g
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Carbohydrates: 30.2 g
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Fiber: 3.3 g
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Key Minerals: Magnesium (292 mg), Copper (2.2 mg), Phosphorus (593 mg), Zinc (5.78 mg), Iron (6.68 mg)
These nutrients work together to support vital bodily functions, from nerve signaling to bone strength.
1. Supports Heart Health
Cashews are rich in monounsaturated and polyunsaturated fats, which have been linked to improved cholesterol levels. Research, including a study published in the Journal of Nutrition, suggests that regular cashew consumption may help raise HDL (“good”) cholesterol and lower LDL (“bad”) cholesterol. While some newer studies show mixed results, the consensus remains that cashews contribute positively to cardiovascular wellness, especially as part of a balanced diet.
2. Aids Weight Management
Despite being calorie-dense, cashews can promote satiety thanks to their protein and fiber content. Eating them in moderation helps control appetite and may reduce overall calorie intake, making them a smart snack for those mindful of weight.
3. Strengthens Bones and Muscles
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