7 Best Health Benefits of Cashew Nuts (Kaju)

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Am I the only one who thinks Cashew Nuts look a lot like the moon in its pre-crescent stages? Well, I thought so. But they sure are widely accepted to be kidney-shaped!

Did you know that Cashew Nuts don’t grow inside the Cashew fruit called apple? They grow outside, hanging out from the bottom of the Cashew apple.

Cashew nuts are seeds extensively used for their beneficial nutrients. They are eaten dry, used in dishes, used as a dressing, and in many other ways.

Cashews are native to Brazil, where they were initially considered less important than the fruit. It was only after a long time of discarding them, throwing them away, that people realized their high nutrient content.

Let’s begin by first having a look at the nutritional value of Cashew Nuts.


Nutritional Value of Cashew Nuts per 100g:

Calories  553
Total Fat44 g
Saturated Fat8 g
Cholesterol0 mg
Sodium12 mg
Total Carbohydrate30 g
Dietary Fiber3.3 g
Sugar6 g
Protein18 g
Calcium37.00 mg
Iron6.68 mg
Potassium660 mg
Magnesium292.00 mg
Phosphorus593.00 mg



7 Incredible Cashew Nut Benefits (Kaju)

1. Improves heart health

Improves Heart Health

Cashew Nuts are highly beneficial when it comes to maintaining and improving your heart health. Studies have proven that they reduce the cholesterol levels in your body. High cholesterol levels leave you at a higher risk of developing heart disease.

A study published in 2017 concluded that Cashew Nuts led to a “decrease in total cholesterol, LDL cholesterol, and non-HDL cholesterol.” This study included people who had high LDL cholesterol levels or were at the risk of having it. LDL cholesterol is the bad cholesterol that should be low in amount. Cashew nuts have also proven to reduce the risk of dying due to respiratory disease or cancer.

There are many significant nutrients in cashews, like unsaturated fats, which also influence the blood cholesterol level, thus giving you a healthier heart. Potassium in Cashew nuts aids the proper functioning of the heart by helping your cardiovascular muscles to make a movement that pumps blood through your body. This helps in putting less strain on your heart.

Due to less harmful fatty acids, the protein in Cashew Nuts is highly beneficial for people with heart conditions. There are many other nutrients in cashews that aid the smooth working of your heart and protect you from developing heart conditions. They also contain fiber, vitamins, and minerals that aim at an overall healthy heart.


2. Ensures bone health

Bone Health

Cashew nuts contain 2.195 mg of copper per 100 g. This copper is highly beneficial in maintaining your bone health. It is also a vital element in ensuring the wellness of the collagen or connective tissue. The magnesium in Cashew nuts also greatly benefits bone health by maintaining a good bone density. People with low bone mineral density face a higher risk of developing fractures and osteoporosis, a condition of weakened bones.


3. Help in Weight Loss

Weight Loss

It must be hard to believe this one considering the high calorie and protein content of Cashew Nuts. But it’s true.

Contrary to prior beliefs, the calories in nuts are proved not to cause weight gain. This is because not all the calories in nuts get absorbed into our bodies. Cashew nuts are also full of protein and fiber, which helps in keeping you full for an extended period. In a thermogenesis process, the production of heat occurs due to the omega 3 fatty acids present in Cashew nuts. These fatty acids burn excess fat by boosting the metabolism of your body.


4. Maintains blood sugar levels

Cashew nuts have low sugar levels. They are full of fiber which effectively regulates blood sugar levels and control type 2 diabetes.


5. Good for your skin

Good for Skin Health

Cashew nuts have a significant amount of selenium. This mineral has antioxidant properties. The presence of Vitamin E in Cashew nuts, about 0.90 mg per 100 g, is very beneficial as it works with the antioxidant selenium to give you deeply hydrated skin. Selenium also reduces inflammation in your body. Cashew nuts also have Zinc and Magnesium, which work to heal your skin from injuries and make repairs after damage. The high Potassium content ensures protection against UV Rays. It also promotes skin regeneration which is essential in healing scars. Potassium also fights premature aging. The high amounts of protein in Cashew Nuts ensures better nails and skin. The amino acids, in turn, protect the elasticity of your skin.


6. Healthier hair

You can use Cashew nuts in two ways to provide you with better hair. They can be eaten or applied as cashew oil. It improves hair damage by utilizing the high protein content, which promotes better hair development. Magnesium works to provide more vital scalp and hair. This can significantly reduce hair loss. Cashew nuts have 660 mg of Potassium per 100 g. This Potassium helps in creating a balance with the Sodium levels of the body. This balance prevents hair loss caused due to high sodium levels in food. The Phosphorus content in Cashew nuts is excellent, too, with about 593 mg per 100 g. Phosphorus is a crucial mineral that helps in hair regrowth, prevents premature greying of hair, and fights dandruff.


7. Protects your eyes

One of the healthy fats in Cashew nuts is omega 3 fatty acids, which ensure better eye health. Cashew nuts also contain Zea Xanthin. This antioxidant pigment provided us protection against the UV Rays of the sun.


FAQs on Cashew Nuts

How many can I eat in a day?

Since Cashews nuts have a high calorie count, it is better to eat not more than five cashew nuts in a day. Excessive calorie intake increases your risk of weight gain.


How should I consume Cashew nuts?

You have complete freedom in this regard. Eat the seeds raw or roast them; you can enjoy Cashew nuts however you please.

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