We know they offer a delicious flavor and enjoyable crunch, but are cashews good for you?
What are cashews?
(But for the sake of simplicity, we’ll refer to them as nuts from now on.)
The tree thrives in frost-free tropical climates, so youwon’t see cashews grown commercially in the U.S.
The shell of a cashew nutcontainsurushiol, a poisonous, oily liquid that can cause blisters on the skin.
to remove the oil.
However, cashews are a common allergen, and somestudies suggestcashew allergies are becoming more common as consumption increases.
Plus, cashews offer protein, a macronutrient that canhelp increase satiety, she notes.
“They’re also low in sugar, so they’re great for most diets.”
Cashews' standout feature, however, is their micronutrient composition.
They also provideiron, a mineral that’s needed to carry oxygen7throughout your body.
Cashew benefits:
They may support cardiovascular health when consumed in moderation.
There’s a good chance the question “Are cashews good for your heart?”
is at the top of your mind.
And there’s good news: The nuts can support cardiovascular health.
Research on cashews, specifically, supports the nuts' heart-health benefits.
They contain an essential nutrient for your brain health.
Plus, coppersupports brain health, says Moon.
“Without copper, the myelin sheathaka white matterisn’t able to form correctly,” she explains.
In case you don’t know, the myelin sheath is a layer ofinsulation that forms around nerves.
It helps quickly transfer information via electrical impulses between brain cells, says Moon.
Research published inFrontiers in Aging Neurosciencesuggests that having low serum copper levels isassociated with cognitive decline in older adults10.
They contain beneficial antioxidants.
Specifically, cashews contain flavonoids, says Moon.
They offer plant-based protein.
Each 1-ounce serving of cashews supplies slightly more than 5 grams ofprotein.
This macronutrient isnecessaryfor the structure, function, and regulation of your tissues and organs.
They contain an essential mineral for cognitive function and healthy pregnancies.
When you’re deficient in iron, you may experienceGI disturbances, weakness, fatigue, and difficulty concentrating7.
Specifically, iron deficiency during the first trimestermay negatively18impact fetal growth and increase the risk of premature labor.
Cashews vs.
Peanuts cost less than $7 for 2 pounds, making them more affordable than cashews.
Cashews vs. Almonds:
So, which is healthier: almonds or cashews?
Almonds' flavor canrange from sweet to bitter26.
Cashews and almonds are comparable in terms of price; a 2-pound bag ofwalnutscan run you about $13.
However, ingredients such assafflower oil,sunflower oil, salt, and sugar may be mixed in.
Cashew recipes
Compared to other tree nuts, cashews are the most versatile variety, says Zhu.
For the same reason, cashews are ideal for vegan cooking, says Moon.
Of course, you’re free to also just eat them plain!
Since cashews are high in fat, they’re capable of going rancid quicker than other pantry staples.
“Any kind of sun exposure or heat can speed up the rate at which they spoil.”
FAQ
How many cashews should you eat a day?
There’s no set recommendation of how many cashews to eat daily.
Are cashews good for your heart?
Thanks to their high unsaturated fat content, cashews can support heart health.
Studies have suggested that consuming cashews can help manage cholesterol.
Are cashews fattening?
Onemeta-analysis of six clinical trialsfound that consuming cashews had no significant effect on body composition and weight.
If you eat them as part of a balanced diet, you shouldn’t have a problem.
The takeaway
So, are cashews good for you?
In short, yes.
Cashews are typically best consumed in moderation due to their high energy density.
