Top 10 Surprising Benefits Of Cashew Nuts For Health

Cashew nuts are a common snack and ingredient in many different cuisines around the world. They are the seeds of the Brazilian-native cashew tree, which is now found in many tropical areas. From keeping your heart healthy to adding taste to food benefits of cashew nuts are aplenty. These antioxidant-rich nuts are known by different names like caju, kaju and are used in various ways in India. In this blog let us look at the nutrients in cashew nuts, the health benefits of cashew nuts and the different uses of cashew nuts.

What are cashew Nuts – History & Origin

Cashew nuts or Anacardium occidentale comes from the cashew tree, a tropical evergreen tree that is indigenous to the Caribbean Islands, northern South America, and Central America. The word cashew comes from the Portuguese word caju, which is derived from the Tupian word acaj, meaning "nut that produces itself". The tree produces a fruit – the cashew apple under which this wonder nut is formed. Cashew is good for health and is enjoyed in a variety of snacks and food items.

The Portuguese colonists had brought cashews from Brazil to India in the 1550s, and the tropical climate of our country – especially in the coastal regions - proved best for a thriving cashew cultivation. (1)

10 Health Benefits of Cashew Nuts

Kaju badam benefits can be noted in various ways. Nutrients in cashew nuts are helpful for the body because when added to a balanced diet it gives you an abundance of protein, good fats, vitamins, and minerals. Cashew nuts are also a strong source of antioxidants and help in lowering inflammation and enhancing cardiovascular health. But what happens if you eat cashews every day? What are cashew nuts’ benefits for females or kids? If these are the question on your mind, then we have answers for you. Let us take a look at the 10 benefits of eating cashews.

1 Promote heart health

Cashew nuts are a good source of heart-healthy monounsaturated and polyunsaturated fats that can help lower cholesterol, and triglyceride levels which reduces the risk of heart diseases. (2) They are also rich in antioxidants, magnesium, and potassium, which promote heart health. Soaked cashew benefits can be noted for heart health when you incorporate them into your balanced diet may. Roasted kaju can be a good healthy snacking option for you.


You can include whole grains in your diet because they keep your heart healthy. 

2 Cashews Support bone health

Cashews are a rich source of magnesium, which is vital for bone health. You can reap the benefits of eating cashews if you suffer from bone or joint ailments. Cashews are also rich in magnesium which works with calcium and vitamin D to keep your bones strong and healthy. Eating cashew is good for health because Vitamin K in cashews help maintain your bone density and reduce the risk of osteoporosis. (3)


Include Tofu, made from organic soybeans in your diet for stronger bones apart from cashew nuts.

organic cashew nuts

3 Boost the immune system

Zinc, copper, and vitamin E are just a few of the minerals present in cashews that maintain a strong immune system. Immune cells require the minerals zinc and copper to grow and function. Vitamin E, a potent antioxidant, can shield cells from harm and reduce oxidative stress and inflammation. Reap kaju benefits from a balanced diet that includes cashews for a stronger immune system.

4 Helps in Weight Management

Because they are a good source of protein, fibre, and healthy fats, cashew benefits can be noted for good weight management. The healthy fats and nutrients in cashew nuts keep you full for longer and reduce hunger pangs. However, cashew nuts are heavy in calories, therefore it's important to eat them in moderation.


Long with roasted kaju, you can also snack on foxnuts or makhana as they are full of protein and keeps your calories on check. 

organic makhana

5 Improve Brain Function

Cashew nuts are rich in magnesium, vitamin E, and antioxidants that can help with brain function. Vitamin E in cashews improves the cognitive function of the brain and prevents age-related cognitive decline. Magnesium, monounsaturated and polyunsaturated fats also help enhance cognition and memory. Maintaining brain health is one of the important benefits of eating cashew nuts.

6 Promote healthy skin

Cashew nuts are rich in copper and thus can help boost collagen production which is essential for skin’s elasticity. Vitamin E and selenium present in cashews are excellent antioxidants that protect the skin from damage caused by free radicals and against premature ageing. Include a moderate amount of roasted kaju for healthy skin.


Did you know fruits like mango, papaya, and pomegranate are great for your skin? You can add them to your regular diet. 

7 Regulate Blood Sugar

Cashew nuts have a low glycaemic index that helps to prevent spikes in blood sugar levels. While the high fibre content in cashews slows down the absorption of sugar in the bloodstream, healthy fats improve insulin sensitivity. The benefits of eating cashew nuts along with a balanced diet can help you to regulate blood sugar levels if you have diabetes or are at risk of developing diabetes. Include organic cashew nuts in your diet in moderation.

8 Reduce Inflammation

Cashew nuts are rich in Vitamin E which is a potent antioxidant. It helps to reduce oxidative stress and inflammation. Cashew nuts can also lower the risk of chronic diseases like sore teeth, ringworm, scurvy, leprosy, warts, and elephantiasis. (4) Cashews have an abundance of magnesium which also helps in reducing inflammation.  

9 Improve Digestions

Due to their high fibre content, cashew nuts help in improved digestion by reducing constipation and improving regular bowel movements. Prebiotics, present in cashews, are a class of fibre that aids in the development of good gut flora. However, cashew nuts should be consumed in moderation, as consuming too much fibre can be uncomfortable for the digestive system.


Leafy green vegetables, beans, ginger, and chia seeds can help with your digestion too. You can add them to your bowl of healthy food.

10 Provide essential nutrients

Cashew nuts are an excellent source of minerals like

  • Phosphorus
  • Magnesium
  • Manganese
  • Zinc
  • Copper

 Vitamins in cashew nuts 

  • Vitamin E
  • Vitamin B6
  • Vitamin K
Nutrients in cashew nuts
  • Protein
  • Fibre
  • Healthy Fats like monounsaturated and polyunsaturated fats


In conclusion, benefits of cashew nuts are aplenty because of its nutrient-rich composition. Cashew nuts are a fantastic source of heart-healthy fats, fibre, and protein, which can help with weight management by promoting fullness and lowering appetite. Additionally, minerals and vitamins in cashew are crucial for bone health and immune system performance. The benefits of eating cashews can be seen in overall improved health and well-being. Try including organic foods in your regular diet that are free of chemicals, preservatives or pesticides for a healthy lifetyle. 

FAQs for Benefits Of Cashew Nuts 

What makes cashews good for heart health?

Cashew nuts are full of heart-healthy fats like monounsaturated and polyunsaturated fats that lower LDL cholesterol and triglyceride levels. The magnesium content of cashews may reduce heart diseases.  

Can cashews help with weight management?

Cashew nuts have rich magnesium content that regulates the metabolism of fat and carbohydrates. The benefits of eating cashews can also be noted for being a good source of proteins which is the key to weight loss.  Moreover, the healthy fats in cashew nuts can keep you full for longer.

How can cashews improve brain function?

Vitamins in cashews like Vitamin E and B vitamins and minerals like magnesium, are key ingredients for energy production and regulating mood and improving cognitive brain functions.

Can cashews help regulate blood sugar levels?

Yes, because of their low glycemic index, high fibre content, and healthy fat profile, cashew nuts may help regulate blood sugar levels.

How can cashews benefit skin health?

Cashew nuts are rich in Vitamin E which is a potent antioxidant and also reduces the oxidative stress on skin caused by free radicals. These key nutritional values of cashews are vital for good skin.

Are cashews good for digestion?

Yes, cashews can help with digestion thanks to their high fibre content and prebiotic properties, which encourage the growth of good gut bacteria.

What nutrients do cashews provide?

Cashews provide essential nutrients like

  • Manganese
  • Magnesium
  • Zinc
  • Copper
  • Phosphorus
  • Vitamins B6, E and K 

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