{"id":630234,"date":"2024-11-11T09:30:42","date_gmt":"2024-11-11T14:30:42","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=630234"},"modified":"2026-03-04T17:26:56","modified_gmt":"2026-03-04T22:26:56","slug":"benefits-of-cashews","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/benefits-of-cashews\/","title":{"rendered":"9 health benefits of cashews"},"content":{"rendered":"

Though often referred to as cashew nuts, this crunchy treat is actually the kidney-shaped seed of a cashew apple, a tropical fruit cultivated in Brazil and India. Rich in nutrients, healthy fats, protein, vitamins, and minerals, cashews are linked to health benefits such as <\/span>reduced inflammation<\/span><\/a>, increased energy, and more. Read on to learn all of the ways eating cashews can improve your overall wellness, plus some tasty and creative ways to add them to your daily diet.<\/span><\/p>\n

What are the health benefits of cashews?<\/span><\/h2>\n

\u201cCashews are a nutrient-dense, easy grab-and-go snack,\u201d says <\/span>Erica Armstrong, MD<\/span>, founder of Root Functional Medicine, an online functional medicine practice. Here are nine ways they can enhance your health.<\/span><\/p>\n

1. Improve heart health\u00a0<\/span><\/h3>\n

The <\/span>cardiovascular benefits<\/span><\/a> of cashews come from their high concentration of healthy unsaturated fats. \u201cWhen we speak about heart-healthy fats, we\u2019re often referring to monounsaturated fats and polyunsaturated fats,\u201d explains registered dietitian <\/span>Jennifer McDaniel, MS, RDN,<\/span> the owner and founder of McDaniel Nutrition Therapy in St. Louis. \u201cThese fats can reduce inflammation in the body, <\/span>lower bad cholesterol<\/span><\/a> levels, and raise good cholesterol.\u201d<\/span><\/p>\n

One study published in <\/span>Current Developments in Nutrition<\/span><\/i><\/a> found that eating cashews can improve triglyceride levels and lower blood pressure. A separate study in the <\/span>International Journal of Endocrinology and Metabolism<\/span><\/i><\/a> found that cashews help lower the ratio of bad to good cholesterol. More studies need to be performed to see if these effects promote a lower risk of heart disease.\u00a0<\/span><\/p>\n

2. Boost energy and satiety<\/span><\/h3>\n

\u201cOne ounce of dry-roasted cashews contains about 5 grams of protein. While this is a small amount, it still contributes to one\u2019s total daily needs,\u201d McDaniel<\/a> says. \u201cThe combination of protein and fat in cashews makes for a solid snack option that keeps you feeling full and satisfied between meals.\u201d<\/span><\/p>\n

Indeed, cashews are a <\/span>healthier alternative to crunchy snack foods<\/span><\/a> such as chips or pretzels. However, they are also high in fat and calories, so it is important to pay attention to portion sizes. Substituting cashews for processed foods, along with other healthy diet choices and exercise, may complement your weight-loss journey. However, while eating cashews can help curb your appetite, there\u2019s no strong evidence to suggest they cause weight loss directly.\u00a0<\/span><\/p>\n

3. Support muscle function<\/span><\/h3>\n

Cashews provide about 20% of your recommended daily <\/span>magnesium<\/span><\/a> intake from just one ounce of nuts. \u201cMagnesium is a mineral that is part of over 500 chemical reactions in the body,\u201d explains Dr. Armstrong<\/a>. Magnesium maintains muscle health through several mechanisms, including ensuring healthy muscle contraction and relaxation. Magnesium, in combination with calcium, is responsible for allowing you to move around easily and smoothly without getting muscle cramps.<\/span><\/p>\n

4. Improve sleep<\/span><\/h3>\n

You may enjoy better, <\/span>more restful sleep<\/span><\/a> thanks to the high magnesium content of cashews. This nutrient plays a key role in helping you fall asleep and stay asleep throughout the night. In a study in the <\/span>Journal of Research in Medical Sciences<\/span><\/i><\/a>, <\/span><\/i>people with insomnia who added magnesium improved numerous measures of sleep quality.<\/span><\/p>\n

5. Build strong bones<\/span><\/h3>\n

\u201cOne ounce of cashews contains 22%-25% of the recommended daily intake of <\/span>manganese<\/span><\/a>, which plays a vital role in bone formation,\u201d says McDaniel. \u201cIt\u2019s a trace mineral, meaning you only need a small amount, but it\u2019s crucial for overall health.\u201d According to a review in <\/span>Natural Product Communications<\/span><\/i><\/a>, <\/span><\/i>low levels of manganese are associated with lower bone density and more bone loss than is experienced by folks who are getting enough of the mineral.<\/span><\/p>\n

6. Power up the immune system<\/span><\/h3>\n

\u201cCashews are a good source of copper, which is important for red blood cell formation and immune function,\u201d says McDaniel. \u201cThey also offer small amounts of zinc, important to immune health.\u201d Add to those the slew of phytonutrients and antioxidants in cashews, including polyphenols and carotenoids, and you get a snack that will help your body fight off germy invaders.<\/span><\/p>\n

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