What are the nutritional benefits of cashew nuts?

Nutrition Blog

Nuts are always a great option when it comes to a healthy snack, and the humble cashew is no different. Cashews can be eaten as a snack, added to a variety of dishes, such as curries, and even used in vegan dishes as a dairy replacement to create a creamy texture. However, they are more than just a tasty addition to any diet, they provide a variety of health benefits as well. Here are five nutritional benefits of adding cashews to your diet:

Five nutritional benefits of cashews

  1. Rich In Nutrients

Cashews contain a variety of nutrients, including Vitamin C and B, as well as iron, magnesium, copper, and zinc. Some of these nutrients, such as magnesium and zinc, are ones that we tend to lack in our normal diets and cashews can, therefore, help to boost your intake. Cashews also provide almost all of the recommended amount of copper that you should be intaking daily. Copper helps to boost the function of your immune system and assist with healthy brain development.

  1. Heart Healthy

Cashews are a source of monounsaturated fats – the good kind of fats that are associated with heart health. Monounsaturated fats are essential fatty acids that are thought to help maintain healthy cholesterol.

  1. Protein Rich

While most nuts are great sources of protein, cashews are one of the best ways to increase your protein intake in a healthy way. One ounce (28g) of cashews (which is about 16 to 18 nuts) provides about 5g of protein. This, combined with their low calorie content makes them a great snack for those looking for a healthy, low calorie high protein option.


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  1. Antioxidant Powerhouse

Cashews, like most nuts, are high in antioxidants that are helpful for improving your bodily functions by neutralising molecules known as free radicals. Free radicals are unstable molecules in the body that can cause inflammation and muscle damage.

  1. Weight Watching Assistants

Some research suggests that a nut-rich diet may help you to lose weight. In studies people who included in nuts as a regular snack showed better weight-loss results than those who did not include nuts in their diet. It is thought that because nuts, particularly cashews, are high in fibre so they will keep you full, but low in calories.

Full of heart-healthy fats, high fibre, and protein cashews provide a range of nutritional benefits and are therefore a great choice for healthy snacking and for including in a variety of dishes.

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