What Are the Advantages of Consuming Cashew Nuts?

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Cashew nuts have been around for generations, and many people consume them on a daily basis. There is a lot of information available on cashew nuts and their health advantages.

Let us go through the material and tell you why people are crazy with cashew nuts!

The benefits of eating cashew nuts include helping reduce cholesterol and the risk of cardiovascular disease.

Cashew nuts contain a broad range of beneficial fatty acids. Omega-3 fatty acids have been shown to improve heart health.

As compared to other nuts such as almonds, cashew nuts have more omega 3 fatty acids.

Cashew nuts may help you live a healthier life by lowering your cholesterol and reducing your risk of cardiovascular disease. We go deep into what distinguishes cashew nuts from the others.

How Many Cashews Can I Eat in a Day?

There are correct and incorrect ways to consume a healthy serving of nuts.

It may be overwhelming and frightening to know where to begin. Dr. Helen Delichatsios of Harvard states in this article

Nuts are an excellent source of healthy fats and protein, but they should not be sprinkled on everything.

1 ounce of cashew nuts per day is the recommended amount (around cup).

One ounce of cashew nuts contains several vitamins, healthy fats, and protein.

The following are the estimated quantities of vitamins, antioxidants, and minerals found in one ounce of cashew nuts.

1-Ounce of cashew nut Approx Amounts
Calories 155 calories
Carbohydrates 9.2 g
Protein 5.1 g
Fat 12.4 g
Fiber 1 g
Vitamin E 0.3 mg
Vitamin K 9.5 mcg
Vitamin B-6 0.1 mg
Calcium 10.4 mg
Sodium 3.4 mg
Potassium 187 mg
Magnesium 83 mg
Folate 7 ug

Cashew nuts are high in a variety of vitamins. One of them is vitamin K, which promotes bone growth and health. Moreover, vitamin K aids in the control of blood coagulation.

This may minimize the risk of cardiovascular disease in the long run.

It is critical not to eat too many cashew nuts throughout the day. To begin with, cashew nuts are abundant in calories.

This is why it is recommended that just one ounce of cashew nuts be consumed each day.

There are hazards to eating too many cashews, according to Dr. Kathy McManus of Harvard School of Medicine. McManus warns us,

If you consume more than one or two handfuls of nuts every day, you are adding additional calories, maybe too much, which can replace other nutritious meals and cause weight gain.

Excess calories might have negative side effects such as weight gain, which does not promote heart health.

To be honest, cashew nuts taste so much nicer after they’ve been roasted and salted.

As a result, we determined that eating one ounce of cashew nuts every day is advantageous.

There is, however, a distinction between ingesting raw, unsalted cashew nuts and salted cashew nuts. Many individuals nowadays are concerned about the implications of taking too much salt while eating cashew nuts. Dr. Kathy McManus offers some advise for individuals who wish to season their cashews with salt.

But salted nuts are acceptable if you consume less than an ounce, she says. Most nuts have a salt level of less than 100 mg per ounce.

It’s reassuring to know that there’s no need to forgo flavor for health.

What Happens If You Eat Cashews Every Day?


Eating cashews every day can have a highly positive effect on human health. Here are some changes you can see if you eat cashews every day:

  • Lower your chances of developing cardiovascular disease, stroke, or having a heart attack.
  • Enhance neuromuscular processes to keep your mind and body sharp.
  • Lowering poor cholesterol lowers the risk of coronary heart disease.
  • Improve bone health and prevent osteoporosis
  • Healthy, younger-looking skin aids in the preservation of collagen and elastin.

As previously noted, consuming cashews benefits long-term heart health.

Polyunsaturated and monounsaturated fats are the major fats present in cashews. These two kinds of lipids are the primary combatants in the battle against illnesses caused by excessive LDL cholesterol.

Many life-threatening disorders, such as heart disease, stroke, and cardiovascular disease, may be prevented by consuming a handful of cashews every day.

Cashew nuts, in particular, are recognized to lower the risk of coronary heart disease.

This condition is mostly caused by the accumulation of cholesterol on the inner walls of the body’s major arteries. As this condition worsens, blood is no longer able to circulate through the body. Fortunately, our cashew nuts are superheroes and can fight this sickness.

According to this research, those who eat nuts, especially cashew nuts, had a 37% lower risk of having coronary heart disease than those who do not consume cashew nuts. Isn’t that insane?

Consuming cashews on a daily basis is a wonderful approach to enhance magnesium intake. Magnesium aids in the transmission of information from the brain to the muscles and may enhance brain-muscle processes and movement.

Consuming cashews on a daily basis might assist increase brain-muscle connection and keep your mind and body alert.

Copper is a metal that you may have assumed was only found in pennies.

Did you know that it is important to ingest just a little quantity of copper?

Cashew nuts are full of copper.

So, why is copper necessary in our diet? Copper aids in the formation of one of the most vital substances in our bodies: blood.

Two metals, iron and copper, are used to create red blood cells.

Copper is present in 622 micrograms per ounce of cashews.

We were always informed that drinking milk helps build strong bones. Yet no one ever mentioned copper, which is second only to calcium in terms of vital elements for good bones.

Copper deficiency may lead to the development of illnesses such as osteoporosis. Cashew nuts are a good source of copper in our diet.

The difference between eating little to no copper and consuming an average quantity of copper every day is substantial. Just eating cashew nuts on a daily basis may help prevent osteoporosis and maintain bone strength and health!

Disadvantages of Cashew Nuts

We’ve gone through all of the advantages of cashew nuts, but not everything about cashew nuts is helpful.

Cashews contain a lot of calories.

If you’re trying to lose weight and limit your calorie intake, cashews may not be the ideal choice.

It is vital to use caution while eating cashew nuts since they might induce weight gain. Moreover, cashew nuts are abundant in an anti-nutrient known as oxalate.

In this particular case study, too much oxalate in this woman’s diet caused her to develop acute kidney disease. This was directly caused by her consuming significant amounts of cashews in her regular diet. Especially if you are pregnant, be aware that consuming too many cashews can cause gall bladder and kidney problems which lead to complications during your pregnancy.

Finally, it is important to be mindful of cashew nut allergies. Tree nut allergies, particularly cashew allergies, are among the top ten causes of allergic responses in the United States.

Itching, sneezing, difficulty breathing, and coughing are symptoms of cashew allergy.

Even if you are not allergic to cashews, you should still exercise care while eating them. Cleanse your hands after eating cashews and avoid eating them in front of others.

While cashews are a delightful and healthful snack, they may be fatal to certain people.

Here is a list of the main disadvantages of consuming cashew nuts:

  • High calorie content, not ideal for weight reduction
  • When ingested in excess, cashews might cause pregnancy difficulties.
  • High in oxalate, an anti-nutrient that has been linked to renal issues.
  • Allergies to cashew nuts are widespread; take with care.

Cashew Nut FAQs

You’re undoubtedly crazy about cashews now that you’ve read this post. There are several ways to integrate cashews into your daily routine.

Incorporating Cashews into Your Diet

We can help guide you on how to incorporate cashews into your diet.

Here are some recipes and culinary examples:

  • Stir-fry with cashews and chicken
  • Curry with cashew chicken
  • Cauliflower roasted with cashews
  • Cacao Milk
  • Cashews coated with chocolate

Also, cashews may be consumed raw.

One handful (no more) of unsalted or salted cashews is an excellent on-the-go snack.

Buying Cashews from an Ethical Source

While purchasing a new product, it is natural to be concerned about the product’s ethical origins. Cashew plantations often generate ethical issues about the environment and labor abuse.

Buy from more ethical providers, such as East Bali Cashews.

There are other initiatives all throughout the globe that use this magnificent cashew nut to aid people.

Liberation is a corporation that uses cashews to provide chances for women. They assist in tracing cashew nut suppliers and researching which cashew nuts are produced using fair trade practices.

Cashews are Expensive, How Can I Afford Them?

There is no question that cashews and other nuts may be costly.

If you are interested in buying nuts, it is best to buy them in bulk.

Numerous websites and stores allow you to purchase many bags of nuts at once. The good news is that nuts do not spoil rapidly.

This manner, you may stock up on cashews without worrying about them spoiling.

Some internet retailers will even deliver cashews to your house.

This is a terrific alternative for a quick method to get the health benefits of cashews.

Adding cashews will become a regular event in the home in no time. Businesses also provide subscription services to ensure that you never run out of cashew health benefits.

Why Cashew Nuts and Not Other Tree Nuts?

Overall, with access to the internet and information regarding cashews, there has never been a better time to incorporate this nut into your daily life.

Cashews may improve your health and add flavor to your meals!

Cashews are also a straightforward and practical strategy to help lower health risks and severe illnesses.

Cashews have a distinct taste and texture, and they are high in copper, which is essential for the formation of red blood cells and strong bones.

It’s insane how many advantages cashew nuts have!


How many cashews should you eat a day?

The average number of cashew nuts that may be ingested each day to get the advantages is 15-18 cashew nuts. Cashew nuts offer several additional nutritional advantages. These nuts are fantastic for healthy snacking. Cashew nuts are high in nutrients and a good source of heart-healthy lipids and plant-based protein.

What happens if we eat cashews daily?

According to research, persons who consume a tiny amount of cashews every day had a slight decrease in LDL “bad” cholesterol. Because of their high magnesium concentration, cashews may assist to prevent heart disease in addition to decreasing LDL cholesterol levels.

Are cashews or almonds better for you?

Cashews have more vitamin K and zinc, while almonds have more fiber, vitamin E, and calcium and are suggested for weight reduction.

Are cashews good for your skin?

Cashew is high in copper and vitamin C, all of which are necessary for healthy, supple skin. It also aids in the maintenance of collagen and elastin levels in the skin, allowing it to remain young for an extended period of time. Vitamin C also helps to maintain the skin’s soft suppleness and brightness.

Can I eat 30 cashews a day?

Consume 15-30 cashew nuts per day as a major source of fat and a secondary source of protein. Not all fats are unhealthy for you; in fact, certain forms of fat may benefit your heart health. According to some study, eating more nuts, such as cashews, may reduce your risk of cardiovascular disease.

What are the top 3 healthiest nuts?

The majority of nuts seem to be generally healthful. Yet, some may have more heart-healthy nutrients than others. Walnuts, for example, are abundant in omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts, and pecans seem to be heart-healthy as well.

Are there any negative effects to cashews?

In certain individuals, cashew nuts may induce bloating, constipation, weight gain, and joint swelling. Nonetheless, these adverse effects are uncommon. When used on the skin: There is insufficient credible evidence to determine if cashew is safe. Unroasted cashew may cause skin irritation, redness, and blisters if used.

What happens if you eat 10 cashews?

Nevertheless, consuming too many cashews every day might result in health concerns such as bloating, headache, constipation, weight gain, and joint swelling… Nonetheless, these negative adverse effects are quite uncommon. The Primary Consequences If you consume too many cashew nuts, you may develop: Gaining weight.

When should you not eat cashews?

Individuals with nut allergies or high blood pressure should avoid them at all costs. If you are allergic to cashews, you will feel unpleasant after eating them.” “Cashews may cause constipation if you overeat them or if you have an allergic response to them,” she said.

Is it OK to eat a lot of cashews?

High Oxalate Content: Cashews have a high oxalate content. When consumed in high amounts, this might cause kidney damage and other chronic health concerns.

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