How Are Cashews Good For You?

Copper is the most abundant mineral found in cashew nuts, and it is important for the production of hemoglobin, collagen, and the protection of nerve fibers. They also contain other minerals like magnesium, manganese, zinc, and phosphorus.

What Are The Benefits Of Cashews?

1. Cashews Aid Diabetes Treatment

Cashews might lower blood sugar levels, as per some studies. They also contain oleic acid that can reduce triglyceride levels, the excess of which is a common issue in diabetics. Also, an ounce of cashew nuts contain just about 9 grams of carbs. This is another plus for diabetics. And the nuts are quite low on the glycemic index scale. Glycemic index is the measure of how quickly a particular food can raise the blood sugar levels.

Cashew nuts are tree nuts, and studies show that consuming them can lower and stabilize blood sugar levels in patients with type 2 diabetes. 

2. Improve Heart Functioning

Cashews can reduce blood pressure and bad cholesterol levels, and this can contribute to heart health. Nuts, in general, are naturally cholesterol-free and contain healthy fats. Cashews are also good sources of arginine, which protects the inner lining of arteries.

Cashews also contain oleic acid, which is known to protect the heart. They contain vitamin E too – and though only in small amounts, the vitamin is still effective in preventing plaque accumulation in the arteries.

3. Strengthen Bones And Teeth

The abundance of copper has a role to play here. Copper deficiency is often linked to low bone mineral density – and this elevates osteoporosis risk. And copper is also important in the production of collagen and elastin – major structural components of the body that make the bone scaffolding.

The magnesium in cashews helps with the assimilation of calcium into the bones. And the manganese in cashews prevents osteoporosis by combining with calcium and copper.
These minerals also make cashew nuts good for the teeth and gums.

4. Prevents Cancer

This is especially true with colon cancer. Tree nuts like cashews were found to be as effective as certain treatments in treating colon cancer. The nuts were also found to keep patients from dying.

Cashews are great sources of antioxidant vitamins like tocopherols and phenolic compounds that protect the body from free radical damage. They also prevent cell mutation and DNA damage due to cancerous cells.

Other nutrients in nuts, like ellagic acid, can arrest cancer cell cycle and even induce their death, as per studies. Cashew nuts have been found to be particularly beneficial in treating prostate and liver cancers.

5. Promote Healthy Brain Function

The vitamin E in cashews can prevent age-related memory decline. An ounce of cashews a day should do the trick.

And since the brain is mostly made of fat, it relies on a steady supply of healthy fatty acids. Cashews nuts, like most nuts, are replete with these healthy fats.

Other minerals in cashews, like iron, zinc, and copper, regulate neurotransmitter pathways and synaptic transmission – and this activity has been linked to prevention of ADHD, depression, anxiety, and even dementia and dyslexia.

6. Cashews Might Prevent Headaches

The magnesium in cashews can help relax the blood vessels, which can prevent headaches and migraines. However, we need more research on this before we can conclude.

7. Prevent Gallstones

Some evidence suggests that nuts, like cashews, can cut the risk of gallstones.

Cashews and other nuts are also rich in bioactive compounds. These include unsaturated fatty acids, fiber, and other minerals – all of which have a protective effect against gallstone disease.

As per a Spanish report, cashews contain about 46% of fat. But since most of that is unsaturated fat, it is healthy.

8. Might Help In Weight Loss

Though cashews are not miracle weight loss foods, they sure can be a part of a low-calorie weight loss diet. Their addition can make your meal more satisfying and prevent you from binging.

More importantly, cashew nuts are a rich source of monounsaturated fats – the type of fat that is known to aid weight loss. They are a good source of protein too – and consuming protein can induce a feeling of fullness.

9. Cashews Can Boost Vision Health

Cashews are rich sources of lutein and zeaxanthin, which are powerful antioxidants beneficial to the human eyes. They protect the eyes from light damage and can prevent age-related macular degeneration and cataracts.

10. Promote Blood Health

The copper and iron in cashews work in tandem to produce and maintain red blood cells. This improves blood health and also boosts immunity. The iron in cashew nuts can also help prevent iron-deficiency anemia.

11. Improve Digestive Health

The antioxidants in cashews protect the inner lining of the stomach, and this boosts digestive health. Research has found that intake of cashews can reduce stomach damage due to alcohol.
And though low in fiber, cashew nuts might help ease constipation.

12. Enhance Skin Health

Cashew nut oil, which is derived from the nuts, can help ease acne and boost skin health. Cashews contain selenium, zinc, iron, and magnesium – all of which boost skin health and can even prevent skin cancer.

The selenium and zinc in cashews also help eliminate acne. Selenium, along with vitamin E, helps reduce skin inflammation and hydrates the skin. It also reduces the appearance of scars. Zinc, on the other hand, promotes wound healing.

The type of fats in your diet also determines the amount of inflammation your skin would undergo. The healthy fats in cashews can counter this inflammation and even unclog pores.

13. Make Your Hair Shiny

The copper in cashews initiates the production of melanin – which enhances hair color and makes your hair smooth and silky. Cashews contain linoleic and oleic acids, which boost hair strength. 


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