Cashew Benefits

Rich in protein, healthy fats, and antioxidants such as polyphenols, cashews offer several health benefits:

Reduced cholesterol

Cashews have had a bad reputation for containing saturated fat. But much of the fat in cashews comes from stearic acids, which experts think have little effect on blood cholesterol. Research suggests that people who eat a small serving of cashews every day may see a small reduction in LDL "bad" cholesterol. 

Heart disease prevention

Not only can they lower bad cholesterol, cashews may help prevent heart disease due to their high magnesium content. Getting enough magnesium may reduce your risk of ischemic heart disease, which happens when your heart doesn't get enough blood.

Stroke prevention

The magnesium in cashews may help reduce the risk of stroke. This link is thought to be strongest for hemorrhagic strokes, which happen when a weakened blood vessel ruptures and spills blood into the brain.

Diabetes prevention or management

Cashews are low in carbohydrates, especially compared to many other common snacks. This limits their impact on blood sugar, making them a good choice for people with type 2 diabetes, as well as for those looking to prevent the condition.

Cashew Nutrition

Cashews are rich in healthy fats, including monounsaturated and polyunsaturated types. They're also a good source of protein. That's one reason they're popular with many vegans and vegetarians.

Cashews are also a good source of:

• Magnesium
• Manganese
• Phosphorus
• Zinc
• Vitamin B6
• Vitamin K

Nutrients per serving

A 1-ounce serving of cashews contains:

• Calories: 165
• Protein: 5 grams
• Fat: 11 grams
• Carbohydrates: 10 grams
• Fiber: Less than 1 gram
• Sugar: about 2 grams

Things to look out for

Cashews are high in calories, so keep portion size in mind. They can cause serious reactions in people who are allergic to them.

How to Prepare Cashews

You can get cashews year-round at nearly all grocery stores and in many specialty food shops. You can buy them roasted or "raw." Raw cashews are processed with steam to remove their hard shell.