ARE CASHEWS GOOD FOR YOU? HOW THEIR BENEFITS STACK UP AGAINST OTHER NUTS

We all know that nuts are a nutritious source of healthy fats and a smart addition to a balanced diet. And while almonds might get a lot of buzz, they're not the only nuts that are good for you. Here, dietitians explain the health benefits of cashew nuts and the best ways to enjoy them. 

The top 5 cashew benefits

"Cashews are like little mood-boosting, energy-giving powerhouses," says Lisa Mastela, RD, founder and CEO of Bumpin Blends. Here's why they deserve a spot in your daily routine:

They keep your memory sharp 

Cashews are packed with magnesium and tryptophan, which help promote production of the "happy chemical" serotonin in your brain to keep your mood up, explains Mastela. The brain-boosting nutrients in cashews also enhance cognitive function and may even lower the risk of neurodegenerative diseases, adds Stephanie Ferrari, RDN, co-founder and partner at FRESH Communications, Inc.

Weight Loss

How Adding Nuts to a Low-Carb Diet Boosts Mood and Burns Fat Faster: Breakthrough Study

Even researchers were surprised by the results

They protect your heart 

Cashews are rich in monounsaturated and polyunsaturated fats, which support healthy cholesterol levels and benefit your overall heart function, says Mastela. Additionally, these healthy fats help lower "bad" LDL cholesterol, reduce high blood pressure and improve overall cardiovascular health, notes Ferrari. 

They boost your energy 

Cashews are a good source of protein, healthy fats and carbohydrates, which can provide long-lasting energy without the crash, offers Mastela. 

They smooth your skin

These nuts are rich in copper. In fact, a 1 ounce serving of dry roasted cashews provides almost 70 percent of the Recommended Dietary Allowance (RDA) of the mineral ,which is key for nervous and immune system function. Translation: The mineral helps your body do everything from make red blood cells and connective tissues to increase the absorption of energy-boosting iron.

Copper also supports collagen production, says Mastela, which is essential for keeping your hair, skin, nails and bones healthy. 

They bolster your immunity

In addition to high levels of magnesium and copper, a serving of cashews provides 15 percent of the suggested daily value of zinc. All three of these minerals are vital for healthy immune system function, helping you ward off colds and viruses making the rounds. 

They fight inflammation

Cashews are rich in antioxidants like vitamin E and polyphenols, which combat a cell-damaging process known as oxidative stress. Plus they reduce inflammation and possibly even the risk of chronic diseases, explains Ferrari. 

How the benefits of cashews compare to other nuts

Many different nuts can support your overall health, so how do cashews in particular measure up to their counterparts? 

"Cashews are a little different from other nuts because they have a naturally creamy texture and a slightly lower fat content compared to almonds or walnuts," explains Mastela. "While almonds are famous for their vitamin E and walnuts are known for their omega-3s, cashews stand out for their high magnesium content, mood-boosting properties and ability to blend into the creamiest dairy-free treats." 

Additionally, she notes, raw cashews also have less phytic acid than some other nuts, meaning their nutrients are easier for your body to absorb. 

While you might want to opt for almonds if you're looking for more fiber, cashews provide more copper, and their impressive magnesium content is also beneficial for muscle and nerve function, Ferrari adds. 

Weight Loss

Potassium Is the Nutrient Everyone Needs More of to Stay Healthy

Up to 98% of us are deficient in this essential mineral, which protects your heart, bones, muscles and more

How to maximize the health benefits of cashews 

Like anything else, you should eat cashew in moderation to get the best benefits. They are considered calorie-dense, with a 1 ounce serving of cashews containing around 157 calories.

"A small handful (about 1 ounce or 16-18 cashews) is the sweet spot," says Mastela. "This gives you about 5 grams of protein, healthy fats and a solid dose of magnesium without overdoing it on calories." 

You can snack on cashews in between meals, or you incorporate the nuts into some of your favorite dishes.. Mastela suggests blending cashews into nut butter, turning them into a dairy-free base for soups and sauces or adding them to a smoothie for an ultra-creamy texture. 

Ultimately, though, the best way to consume cashews to harness all of the potential health benefits is raw or dry-roasted without added salt or oils, says Ferrari.

More on the benefits of nuts:

How Nuts Helped a 65-Year-Old Woman Lose 78 Pounds and Control Diabetes Without Medication

Adding Almonds to Her Walking Routine Helped This Grandmother Lose 178 Pounds!

Top Docs: Almonds May Be the Perfect Snack for Weight Loss - Here's How to Benefit

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

2025-03-10T19:59:05Z