Benefits of cashews and cashew nuts nutrition value (Kaju)

Cashew nuts are kidney-shaped seeds of the cashew nut tree that grows in tropical climates. Native to Brazil, people cultivate it countries such as Tanzania, Kenya, Sri Lanka, and India. The cashew is a super food that belongs to the family Anacardiaceous that include pistachio and mango. In this article we will talk about Cashew nuts health benefits and nutrition facts.

Cashew nuts health benefits and nutrition facts

Cashew nuts Nutrition content (Kaju)

The nutrient content of cashew nuts includes vitamin K, vitamin E, Folate, vitamin B6, vitamin B3, vitamin B2, vitamin B1, and vitamin C. They are rich in monounsaturated fats. The amount of polyunsaturated fats is low. They also have oleic acid.

They have plenty of proteins and essential minerals. This includes zinc, potassium, phosphorus, iron, magnesium, calcium, and copper. It has low amounts of sodium.

Cashew Nutrition

Amount Per 100 grams
Calories 553
% Daily Value*
Total Fat 44 g 67%
Saturated fat 8 g 40%
Polyunsaturated fat 8 g
Monounsaturated fat 24 g
Cholesterol 0 mg 0%
Sodium 12 mg 0%
Potassium 660 mg 18%
Total Carbohydrate 30 g 10%
Dietary fiber 3.3 g 13%
Sugar 6 g
Protein 18 g 36%
Vitamin A 0% Vitamin C 0%
Calcium 3% Iron 37%
Vitamin D 0% Vitamin B-6 20%
Vitamin B-12 0% Magnesium 73%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Cashew nuts health benefits

Improves the health of bones

Cashew is one of the few foods high in copper. Copper in the cashew nuts helps replace the damaged connective tissues. It forms the scaffolding for the bone through the collagen made with the copper.

Magnesium is important for the bone formation because it helps the bone absorb the calcium. Manganese in the cashew nut helps prevent osteoporosis in combination with copper and calcium.

Severe copper deficiency has links to lower bone mineral density; the risk of osteoporosis increases. You find magnesium stored on the bone surface. This prevents the calcium from entering the nerve and blood cells.

If this happens, the blood vessels will contract to lead to high blood pressure and headaches. This is one of the best Cashew nuts health benefits.

Helps to protect the eye

The lutein and zeaxanthin that act as antioxidants prevent damage to the eye. You can avoid the light damage that happens to the elderly. In fact, they are like carrots, very good for the eyes when you eat them often.

Helps to reduce elevated blood pressure

This is due to the presence of magnesium that balances the sodium electrolyte and neutralizes fluid pressure in the cells.

Decreases risk of obesity

Cashews have a moderate amount of dietary fats and fibre. They help offset hunger and improve the digestion. The unsaturated fats help improve the amount of healthy fats in the body.

Fights cancer

You have a sizable amount of antioxidants in the form of anacardic acids, cardols, and cardanols. It helps people undergoing treatment for cancer and having a tumor. Proanthocyanidins contain flavonoids that help prevent the cancer cells from dividing more and growing. Find cancer preventing superfoods in your kitchen.

Enhances the digestion

Cashew nut when consumed in moderation helps to offset cravings and improve the stomach health. When you have cashew with the meals in the form of garnish or culinary additions, you improve the flavour of the food. This helps you eat more, and this improves your digestion.

Helps to strengthen the immune system

The zinc present in the cashew nut helps protect the immune system against the attack by microbes. They help in protein synthesis and helps speed up the healing of wounds.

It helps keep the body state stable during the early development stages of the child and through its childhood. This is one of the best Cashew nuts health benefits.

Decreases the risk of diabetes

The nut has low amounts of sugar and fat. It has good cholesterol that helps in satiating hunger. Magnesium deficiency has links to insulin resistance in elderly people. The magnesium in the cashew nuts helps to offset this symptom.

Eating more nuts has shown a reversal in the symptoms for people with type 2 diabetes. The mineral magnesium is used to treat a variety of ailments such as premenstrual problems and psychiatric disorder. You can treat kidney stones, chronic renal failure cancer, hypertension, and myocardial infractions. Find natural remedies for diabetes.

Useful for weight loss and Reduces the risk of gallstones

Studies show that people who ate cashew nuts at least twice a week had a better chance of reducing their weight than people who did not. More studies are underway about the usefulness of the nut for controlling weight.

Gallstones are deposits usually of cholesterol that get deposited in the gallbladder. Nuts, especially cashew nuts will help mobilize the deposits and move them out, thereby preventing the formation of the gallstones.

Improves nerve function and Promotes growth of hair

The nerve function remains enhanced by the magnesium that together with melanin and elastin helps to improve joint flexibility. It gives the nerves the right amount of tension.

The tyrosinase is an enzyme compound that we find in cashew nuts. This converts to melanin, a pigment present in the skin and hair and gives it the colour. This pigment helps prevent the damage due to harmful UV rays of the sun.

Cashew nut improves heart health

The iron and copper help the body to make more blood cells. This improves the health of the blood vessels, nerves, and immune system. The dietary fats help our body absorb the fat-soluble vitamins A, D, K, and E.

It produces vital fatty acids needed for blood clotting and the brain. The healthy fats include monounsaturated fats and polyunsaturated fats. When eaten in the right amounts, they can help reduce the bad cholesterol (LDL).

Good levels of HDL cholesterol will reduce triglyceride levels leading to a reduction in the blood pressure as well. This is one of the effective Cashew nuts health benefits. Find Best superfoods for heart and cardiovascular health.

Promotes long life

The vitamin K is important for blood clotting, and vitamin E helps the immune system. It improves cognitive ability, and the good kind of fats (oleic acid) helps promote heart health.

This is very important since the good HDL travels through the body getting the LDL cholesterol and sending it to the liver to get rid of it. Eating roasted nuts is useful since the roasting helps to improve the amount of antioxidants in the cashew nuts.

Eating moderate amounts of cashew nuts (two to three times a week 30 grams) often helps improve the longevity. It keeps the bones and teeth strong. But more important, they improve the taste of food items especially sweets, juices, and salads.


You get a better nutrient content when you roast the nuts because of the layer between the nutmeat and the shell gets converted into nutrients. Enjoy Cashew nuts health benefits and live longer.


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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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