Despite their reputation as a "high-fat" food, cashews contain primarily heart-healthy monounsaturated and polyunsaturated fats. These fats are associated with:
Lower LDL ("bad") cholesterol
Reduced inflammation
Improved blood vessel function
The research: A 2018 study found that regular nut consumption (including cashews) was associated with a significantly lower risk of cardiovascular disease. The FDA even allows a qualified health claim for nuts stating that "eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."
2. Your Blood Sugar May Stabilize
Cashews have a relatively low glycemic index compared to many snacks. The combination of healthy fats, protein, and fiber slows the absorption of carbohydrates, preventing sharp blood sugar spikes.
The research: A 2018 study in the Journal of Nutrition found that cashew consumption improved insulin sensitivity in people with type 2 diabetes. Another study showed that adding cashews to meals reduced the post-meal blood sugar response.
What this means: Cashews are an excellent snack choice for anyone concerned about blood sugar—including those with diabetes or prediabetes.
3. Your Brain Gets Essential Minerals
Cashews are exceptionally rich in copper—providing two-thirds of your daily needs in just one ounce. Copper is essential for:
Maintaining nerve cells and their insulating sheaths
Producing neurotransmitters (chemical messengers in the brain)
Supporting energy production in brain cells
They're also a good source of magnesium, which plays a role in brain plasticity—the brain's ability to adapt and form new connections.
4. Your Bones May Strengthen
Cashews provide several minerals essential for bone health:
Magnesium – Helps calcium absorption and activates vitamin D
Manganese – Supports bone mineralization
Phosphorus – A key component of bone structure
Copper – Helps maintain collagen and elastin in bone tissue
The research: Adequate intake of these minerals is associated with higher bone density and reduced fracture risk, particularly in older adults.
5. Your Immune System Gets Support
Zinc is crucial for immune function—and cashews provide about 15% of your daily needs per ounce. Zinc helps:
Develop and activate immune cells
Reduce oxidative stress and inflammation
Support wound healing
For vegetarians and vegans, cashews can be an important source of this immune-supporting mineral.
6. Your Red Blood Cells Benefit
The copper and iron in cashews work together to support healthy red blood cells. Copper helps your body absorb and utilize iron, which is essential for:
Forming hemoglobin (the protein that carries oxygen)
Preventing anemia
Maintaining energy levels
7. Your Weight May Be Easier to Manage
This might seem counterintuitive—nuts are calorie-dense, after all. But research consistently shows that nut consumption is associated with healthier body weight, not weight gain.
Why:
Protein and fiber increase satiety (you feel fuller longer)
Some calories may not be fully absorbed (nuts are structurally resistant to complete digestion)
Replacing less healthy snacks with nuts reduces overall calorie intake
The research: A 2019 meta-analysis found that higher nut intake was associated with lower long-term weight gain and reduced risk of obesity.
8. Your Skin May Benefit
The combination of copper, zinc, and healthy fats in cashews supports skin health:
Copper helps produce melanin (protects against UV damage)
Zinc supports wound healing and reduces inflammation
Healthy fats maintain skin barrier function
How Many Cashews Should You Eat?
For most people, a serving of 1 ounce (about 18 nuts) per day is a healthy goal. This provides all the benefits without excessive calories.
Tips for portion control:
Buy individual 1-ounce snack packs
Use a small bowl instead of eating from the bag
Pair with fruit or yogurt for a balanced snack
Raw vs. Roasted: Which Is Better?
| Type | Pros | Cons |
|---|---|---|
| Raw | No added oils or salt; retains all nutrients | Slightly less flavorful to some |
| Dry-roasted | Enhanced flavor; no added oils | May still have added salt |
| Oil-roasted | Very flavorful | Adds calories from oil |
| Honey-roasted | Delicious | Adds significant sugar |
Healthiest choice: Raw or dry-roasted with no added salt.
Who Should Be Cautious?
Cashews are safe for most people, but:
Nut allergies: Cashew allergy can be severe. If you have tree nut allergy, avoid cashews.
Kidney stones: Cashews contain oxalates, which can contribute to calcium-oxalate kidney stones in susceptible individuals. If you have a history of stones, moderate your intake.
Weight management: While beneficial in moderation, eating large quantities can contribute to excess calorie intake.
Delicious Ways to Eat Cashews
Handful as a snack – Simple and satisfying
Cashew butter – Spread on toast or apple slices
Blended into smoothies – Adds creaminess and protein
Cashew cream – Soaked and blended cashews make a dairy-free cream sauce
Chopped on salads – Adds crunch and nutrition
In stir-fries – Adds texture and healthy fats
Homemade trail mix – With dried fruit and dark chocolate
Cashew milk – Blend with water and strain for dairy-free milk
Cashew cheese – Fermented cashews make amazing vegan cheese
The Bottom Line
Doctors reveal that eating cashews regularly can:
Support heart health
Stabilize blood sugar
Boost brain function
Strengthen bones
Support immunity
Aid weight management
Benefit skin health
It's not a miracle food—but as part of a balanced diet, cashews are one of the most nutrient-dense, health-promoting snacks you can choose.
A handful a day might just be one of the simplest, most delicious things you can do for your health.
