The Health Benefits of Cashew Nuts
Cashew nuts, prized for their rich flavor and creamy texture, offer an array of health benefits. Packed with essential nutrients like vitamins, minerals, and healthy fats, they promote heart health, aid in weight management, and boost immunity. Furthermore, Côte d’Ivoire stands out as the leading global producer of raw cashews, supplying a significant portion of the world’s supply.
A Cashew Profile
Cashews are always sold shelled, due to the corrosive oil contained between their two shells. They are usually roasted in oil, then optionally seasoned with salt. They are one of the least fatty nuts and oilseeds (often mistakenly called “nuts”), in addition to having a particularly interesting content of vitamins, minerals, and active ingredients that provide health benefits.
Characteristics of Cashews
-
- Excellent source of monounsaturated fats;
- High in vitamins and minerals;
- Promotes satiety and bowel movement;
- Good source of plant proteins;
Antioxidant power.
Benefits of Cashews
Several epidemiological and clinical studies associate regular consumption of nuts and oilseeds with various health benefits. They are said to have a hypocholesterolemic effect and reduce the risk of cardiovascular diseases, type 2 diabetes, gallstones and gallbladder removal, and colon cancer in women.
The quantity of nuts and oilseeds to consume to obtain health benefits is equivalent, in most studies, to about five servings of 30 g (1 oz) per week.
Active Ingredients and Properties For Cashews
Monounsaturated fatty acids. Like most nuts and oilseeds, nearly three-quarters of the total calories in cashews are from fats. The majority (60%) of these fats are in the form of monounsaturated fatty acids, a type of fat with beneficial effects on cardiovascular health. Indeed, replacing saturated fats in the diet with monounsaturated fats leads to a decrease in total cholesterol and LDL (“bad” cholesterol), without reducing HDL (“good” cholesterol).
Phytosterols. Phytosterols are compounds found in plants whose structure resembles that of cholesterol. A meta-analysis of 41 clinical trials showed that daily intake of 2 g of phytosterols reduced LDL (“bad” cholesterol) levels by 10%. This reduction could reach 20% in the context of a low-fat and low-cholesterol diet.
One study evaluated the phytosterol content of cashews at 150 mg per 100 g serving. For comparison, the same quantity of almonds contains 200 mg and the champions, sesame seeds, contain 400 mg. Despite the relatively low content of phytosterols in plant-based foods, it is practically impossible to obtain an intake of 2 g per day solely from foods. Currently, Health Canada does not allow the marketing of foods enriched with phytosterols.
Even though the effects of phytosterols naturally present in foods have not been directly evaluated, it is possible to assume that they remain interesting for cardiovascular health.
Antioxidants. Antioxidants are the compounds that protect the body’s cells from damage caused by free radicals. Free radicals are believed to be involved in the development of cardiovascular diseases, certain cancers, and other age-related diseases. Authors have evaluated that cashews have one of the lowest antioxidant contents among nuts and oilseeds, such as walnuts, almonds, pecans, pistachios, and hazelnuts.
The antioxidant capacity of cashews has been observed in vitro, but until now, their antioxidants have been poorly characterized. It is known to contain vitamin E, primarily in the form of gamma-tocopherol. Generally, tocopherols are powerful antioxidants that have protective effects against cardiovascular diseases, diabetes, hypertension, and cognitive decline.
Authors have assessed that cashews have one of the lowest antioxidant contents among nuts and oilseeds, such as walnut, almond, pecan, pistachio, and hazelnut.
Focus on the micronutrients found in cashew nuts:
Magnesium: Cashew nuts are a good source of magnesium, which is essential for bone health, protein synthesis, enzymatic actions, muscle contraction, dental health, immune function, energy metabolism, and nerve impulse transmission.
Copper: Cashew nuts provide copper, necessary for the formation of hemoglobin and collagen, as well as for antioxidant defense against free radicals.
Phosphorus: Cashew nuts contain phosphorus, vital for bone and dental health, tissue growth and regeneration, maintenance of blood pH, and cellular membrane structure.
Manganese: Cashew nuts offer manganese, acting as a cofactor for various metabolic enzymes and contributing to antioxidant defense.
Vitamin B1 (Thiamine): Cashew nuts are a source of vitamin B1, crucial for energy metabolism.
Folate (Vitamin B9): Cashew nuts contain folate, essential for cell production, DNA/RNA synthesis, nervous system function, immune function, and wound healing.
Iron: Cashew nuts provide iron, necessary for oxygen transport, red blood cell formation, and hormone/neurotransmitter production.
Selenium: Cashew nuts contain selenium, supporting antioxidant defense and thyroid hormone conversion.
Vitamin B2 (Riboflavin): Cashew nuts offer vitamin B2, involved in energy metabolism, tissue growth and repair, hormone production, and red blood cell formation.
Vitamin E: Cashew nuts are a source of vitamin E, a potent antioxidant protecting cell membranes.
Zinc: Cashew nuts provide zinc, important for immune function, genetic material production, taste perception, wound healing, fetal development, and hormone regulation.
Vitamin B6 (Pyridoxine): Cashew nuts contain vitamin B6, participating in protein and fatty acid metabolism, neurotransmitter production, red blood cell production, glycogen transformation, immune function, and nerve cell formation.
Pantothenic Acid (Vitamin B5): Cashew nuts offer pantothenic acid, essential for energy metabolism and hormone/neurotransmitter synthesis.
Vitamin K: Cashew nuts provide vitamin K, necessary for blood clotting and bone formation.
The cashew nut grows on a false fruit called the cashew apple, although it’s more pear-shaped. The cashew apple, which can be yellow or red, is particularly consumed in Brazil, either raw, cooked, or as juice. It contains various antioxidant compounds such as vitamin C, flavonoids, and carotenoids. The cashew apple is rich in tannins, giving it a bitter taste and marked astringency. It’s typically cooked, dried, or candied. Its juice is also used to make a wine reputed to be the best among wines made from tropical fruits.
The cashew nut, sometimes called cashew, is the fruit of the cashew tree, a tree native to tropical America. Available all year round in France, in its dry form, it can be recognized by its unique bean shape and its taste which is both pronounced and slightly sweet.
In commerce, most cashew nuts labeled as “raw” are indeed not roasted. However, they are still cooked because they are typically steamed to soften the shell for extracting the fruit. There are a few rare companies that offer truly raw cashew nuts. They are shelled using a special technique to prevent contamination by cashew balm.
To verify if the cashews purchased are truly raw, one can sprout them, similar to alfalfa seeds or wheat grains. Raw cashews will sprout, while steam-treated cashews will rot without sprouting.
© 2025 Foods' Co.
