Description

Cashew nuts are nutrient-dense seeds native to tropical regions. They are rich in essential nutrients, including healthy fats, proteins, and dietary fibre, making them valuable to a balanced diet.

Cashews are a notable source of monounsaturated and polyunsaturated fats associated with heart health and reduced cholesterol levels, as reported by USDA, 2021.

Additionally, they are abundant in magnesium, zinc, and iron, which support energy production and immune function, according to the National Institutes of Health, 2022.  

Cashews also provide antioxidants like vitamin E and selenium, which help combat oxidative stress and promote cellular health. Their versatile flavour and creamy texture make them ideal for snacks, desserts, or savoury dishes, contributing to taste and nutrition. 

Benefits 

1. Heart Health: Cashews are rich in monounsaturated fats, which can lower LDL cholesterol, reducing heart disease risk, as noted by the Harvard T.H. Chan School of Public Health (2021).  

2. Bone Strength: According to research by the National Institutes of Health (2020), the magnesium content in cashews supports strong and healthy bones.  

3. Weight Management: Despite being calorie-dense, cashews promote satiety and assist in weight control due to their protein and healthy fats, as Nutrients (2019) explains.  

4. Brain Function: Cashews contain zinc and magnesium, essential for cognitive development and reducing neurological disorders, as highlighted in Frontiers in Nutrition (2021) research.  

5. Immune Support: The zinc in cashews enhances immune function, as mentioned by the World Health Organization (2021).  

6. Eye Health: Lutein and zeaxanthin, antioxidants in cashews, protect against age-related macular degeneration, as noted in Ophthalmic Research (2020).  

7. Blood Sugar Control: Regular consumption of cashews may improve glycemic control in type 2 diabetes, as The Journal of Nutrition (2018) reports. 

8. Anti-Inflammatory Properties: Cashews are packed with tocopherols, antioxidants that help reduce inflammation, as reviewed in Critical Reviews in Food Science and Nutrition (2021).  

9. Energy Boost: According to the USDA Nutrient Database (2020), cashews provide quick energy due to their balanced mix of carbohydrates, fats, and proteins.  

10. Skin and Hair Health: Copper in cashews aids in collagen production, promoting healthy skin and hair, as highlighted in the findings of the American Journal of Clinical Nutrition (2021).