Are Cashews Good for You? Here’s What You Need to Know.

With their sweet, buttery taste, they're everyone's favorite nut, but are cashews good for you?

Forget crunchy almonds or boring peanuts; cashews are the most delicious and possibly most versatile of all the nuts. Cashews can go from creamy milk to decadent dessert to even a spicy dinner skillet. Their unique buttery sweet taste makes them a favorite snack of kids and adults alike. But are they too good to be true? We’re answering your burning questions like “are cashews good for you?” with delicious tips along the way.

What Are the Health Benefits of Cashews?

  • Healthy Heart: Eating nuts, like cashews, has been linked with lower blood pressure and lower cholesterol levels. They’re also rich in heart-healthy vitamins like potassium and vitamin B6. Add even more heart-healthy foods with this veggie cashew stir fry.
  • Strong Immune System: Grabbing a handful of cashews could ward off the flu this year. Their high levels of copper and iron support your body’s red blood cells and immune system.
  • Metabolism Boost: Munching on cashews has been shown to help your body expend more energy while you’re resting. Yes, that means burning (a couple more) calories while you sit.

Are cashews good for weight loss?

Yes, in moderation. While cashews are lower in fiber and higher in carbs than most nuts, they’re still a protein-packed snack loaded with healthy fats and antioxidants. Research shows that people who regularly eat nuts are more likely to maintain a healthy weight than those who don’t. This is probably due to the fact that a small serving of nuts can fill you up and even boost your metabolism (yes please!).

Cashews are a great addition to healthy cooking. This cashew cauliflower and leek gratin tastes decadent and is overflowing with vitamins and minerals.

What Makes Cashews Not So Good?

  • High Oxalate Content: Cashews have a relatively high oxalate content. When eaten in large quantities, this can lead to kidney damage and other chronic health problems.
  • Raw Cashews Unsafe: Roasted cashews are not only more delicious, but they’re also safer too. Raw cashews contain a substance called urushiol, which is also found in poison ivy and is toxic.
  • Nut Allergies: If you have ever had an allergic reaction to any kind of nut, it’s best to be cautious. Talk with your physician to learn if it’s safe for you to try cashews.

How many cashews should you eat in a day?

One serving of cashews weighs one ounce and contains about 18 nuts. Before you go dive into a pool of cashews, remember that when it comes to nuts, more is usually less.

Try mixing up a healthy trail mix, using them as salad toppers or drinking in the goodness with cashew milk.

More Yummy Ways to Love Cashews
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Carrie Madormo, RN
Now a freelance health and food writer, Carrie worked as a nurse for over a decade. When she isn't hunched over her laptop with a baby in hand, you will find her cooking her grandmother’s recipes, lacing up her running shoes or sipping coffee in the bathroom to hide from her three young children.