Benefits of Cashew


Cashews are the delicious nuts which gives many health benefits. They are rich in proteins, vitamin A, vitamin B1, B2, B3 and minerals like calcium, iron, phosphorous, copper and magnesium. They also contain antioxidants and essential fatty acids. So let’s discuss briefly about the health benefits and nutritional composition of cashews.

Cashews contain good amount of protein which is required for growth and regeneration of each and every cell. They are required for muscles building, good skin and hair. 

Cashews have magnesium which is required for the strong bones and muscles. Calcium also plays a major role in pumping of heart thus avoid many heart diseases. Magnesium also helps to keep nerves and blood vessels relaxed. 

Cashews contain essential fatty acids which are required by the body for building cell membranes in the brain, blood clotting and protect against the heart diseases. 

Cashews are a significant source of iron which is required for the production of red blood corpuscles and for many enzymatic activities. 

Cashews contain copper which is essential for combining collagen and elastin and gives flexibility in bones and joints. It is also required for the melanin production; Melanin is a compound which gives color to the skin. 

Many researches show that Cashews are also beneficial for weight loss as they contain ideal ratio of good fats, proteins, dietary fiber and other minerals. But one should keep in mind about the quantity also as excess of everything is bad. 

Cashews also contain flavonoids which are plant based compounds and are powerful antioxidants These helps the body to fight against free radicals damage which in turn can cause many degenerative diseases. They also help to prevent cancersand tumors. 

Cashews also have considerable amounts of B complex vitamins like thiamine, riboflavin, niacin, also known as B1, B2, and B3 respectively

Nutritional Value of 100 gm of cashews as per nutritive value of Indian foods

Moisture (g):5.9

Protein (g):21.2

Fat (g):46.9

Minerals (g):2.4

Crude Fiber (g):1.3

Carbohydrates (g):22.3

Energy (Kcal):596

Calcium (mg):50

Phosphorus (mg):450

Iron (mg):5.81

Carotene (mcg):60

Thiamine (mg):0.63

Riboflavin (mg):0.19

Niacin (mg):1.2

Total B6 (mg)

Folic Acid (free) (mcg)

Folic Acid (Total) (mcg)

Vitamin C (mg):0


Biotin which are required for good hair and skin, digestion, energy production, functioning of nervous system and to form red blood cells. 

Cashews are rich in phosphorous. It is required for the formation of teeth and bones. Phosphorus also helps in the absorption of carbohydrates and fats and in the synthesis of proteins. It also helps to store energy, useful in contraction of muscles and to regulate the heart beat. 

Cashews also contain small amounts of folate which is helpful for pregnant women as it helps to avoid neural tube defects. It also helps the body to make red blood corpuscles and genetic material of each and every cell.

So from the above discussion it is clear that cashews are not only delicious nuts but provides many health benefits also but one should keep in mind as they are also high in calories and fats. So balanced amount is the key to good health and also some people can be allergic to cashews, so they can try other nuts for the nutritional benefits.

Pooja Sharma

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