Health Benefits of Cashews & Best Ways to Enjoy Them
- Bruce Coffman
- Jan 8
- 4 min read
Yeah, I "borrowed" this from my bestie, Martha Stewart but I really condensed it because reading really long articles is boring. The link to the original article is at the very end. Cashews are packed with nutrients like copper, magnesium, and antioxidants that support heart health and a strong immune system.
Eating cashews may improve mood, brain function, and help with weight and blood sugar management.
For the most health benefits, eat cashews raw or dry-roasted and avoid cashew milk unless it's fortified. That's the gist of it right there, actually, but read on for details.
Martha Stewart's folks spoke to a nutritionist to get her expert insights on why this delicious nut deserves a place in your daily diet, Staci Gulbin, MS, MEd, RDN, registered nutritionists and founder of Lighttrack Nutrition, whatever that might be.
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The Nutrition of Cashews
Cashews are a great source of copper, a mineral necessary for forming red blood cells, processing cholesterol, and maintaining the functioning of your immune system, according to many nutritionists.
These nuts are also high in antioxidants. “The most impressive nutritional component of cashews is their antioxidant content which consists of phenolic and flavonoid compounds. The phenolic compounds especially provide significant antiinflammatory and antimicrobial properties,” says registered nutritionist Staci Gulbin. I understand "antiinflammatory" out of all that. Inflammation bad, anything that reduced inflamation good.
One serving of cashews equals 1 ounce, or about 18 pieces (one small handful.) It contains 190 calories, 4 grams of protein, 1 gram of fiber, and 13 grams of fat (that’s 3 grams of saturated, 2 grams of polyunsaturated, and 8 grams of monounsaturated fat.) Additionally, it delivers 12 essential vitamins and minerals, including 70 percent of the recommended daily intake of copper, 20 percent of the daily recommended intake of magnesium, and 10 percent of daily recommended intake of iron, phosphorus, and manganese, all of which play important roles in a healthy diet. Wow. That's pretty potent.
The Health Benefits of Cashews
Heart Health
Cashews show promise in reducing inflammation in the body linked to chronic conditions like obesity and heart disease, says Gublin. “The nutrient in cashews that stands out most to me is magnesium... This, along with 13.2 grams of total fat per ounce, of which 75 percent is unsaturated 'healthy' fat, is what makes them so beneficial for heart health.” Studies have demonstrated that a regular consumption of cashews has the ability to lower overall cholesterol and LDL or “bad” cholesterol levels, leading to major cardiovascular benefits. Martha's article gives the citations for all these studies for those interested, but that stuff bores me.
Weight Management and Satiety
The combination of protein, healthy fats, and fiber in cashews makes them a satisfying snack that can help curb cravings and support weight management, says Gublin. She points to a new study which demonstrated that a daily intake of cashews helped reduce waist circumference and oxidative damage in adolescents who consumed them for 12 weeks. So, I'm adding more cashews to my diet to try and bust my belly fat. Good thing I love them. Bad think they're kind of expensive. Doh!
Brain Function and Mood Regulation
Cashews have been shown to provide support for cognitive health and may protect against age-related cognitive decline. Trump should have eaten a bunch before his brain rotted. They are also rich in tryptophan, an amino acid that the body uses to produce serotonin, which may help with mood regulation and mental health. In fact, a 2023 study showed that cashews and other nuts may help lower the risk of depression in adults. I could deal with that!
Blood Sugar Management
Cashews have a low glycemic index of 25, which means consuming them in moderation is unlikely to create spikes in your blood sugar level. Additionally, a 2019 study demonstrated that regularly consuming cashews has the potential to reduce serum insulin and the LDL-C/HDL-C ratio in individuals with Type 2 diabetes. Hell yes!
Best Ways to Enjoy Your Cashews
To maximize their health benefits, cashews are best raw or lightly roasted without oil (also known as dry-roasting). Gublin suggests crushing cashews and sprinkling them over yogurt, oatmeal, or salads which all sounds yummy. Another good way to enjoy them is by adding the nuts to baked goods like whole grain breads, muffins, or cakes, probably crushed.
Cashew butter is another highly nutritious option, says Gublin. And, you can make your own: "Blend them in a food processor with a teaspoon of oil and a bit of your preferred sweetener and spices for a super easy, homemade cashew butter."
About cashew milk: This is not so much nutritionist-approved. Cashew milk is not on par with raw cashews as some of the benefits are lost during processing, notes Gublin. Probably nasty and not worth it, then. I'll stick to my regular 2%, thanks. Oh, here's Martha's cashew article.
Oh, look! I found yummy delicious cashews for you at decent prices! If you order through these links I'll get a little credit to buy stuff on the site I need and you won't pay a penny extra. Bonus!
Chocolate! YUM!
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