Time You Cash In On The Health Benefits Of Cashews

Cashew nuts are not only about saturated fats. They contain essential nutrients too

Mohini Mehrotra Published May 26, 2020 17:54:17 IST
Time You Cash In On The Health Benefits Of Cashews Photo: Shutterstock

Whether used in curries and sauces to make them thick and deliciously creamy, or in ice creams, desserts and baked items for a rich, nutty bite, cashew nuts are truly versatile. A pantry staple and a popular snack in India, cashews can be enjoyed in any form, be it salted, roasted or coated with your favourite flavouring.

According to the Directorate of Cashewnut and Cocoa Development, “India is the largest producer of raw cashew nut, contributing 20 per cent of the total global production.” India exports cashew kernels to more than 60 countries, which includes the US, the Netherlands, Saudi Arabia and Japan.

While the world of science may be divided on whether cashews are a better snack option than baked chips, these nuts are not all that bad. Here’s why.

The Health Benefits

A 100 gram serving of cashews contains 18.2 grams of protein, 5.9 grams of fibre, 25 micrograms of folate, and 2,314 kilojoules of energy, according to a study published on the National Center for Biotechnology Information (NCBI) website. Cashews are also rich in micro-nutrients like magnesium and potassium. Magnesium is important for muscle and nerve function and energy production. A deficiency in magnesium can increase the risk of heart disease and osteoporosis.  

Eat Them Right

When compared to walnuts and almonds, cashews contain a higher amount of saturated fats, a reason why you should not have too much of them in one go. Also, avoid eating them fried or with too many additives, such as salt and sugar.

The study on the NCBI website says, “Contrary to expectations, due to the high energy density of nuts, evidence from both epidemiological studies and clinical trials suggests that their regular consumption neither contributes to obesity nor increases the risk of developing diabetes.”

You can dry roast cashews if you don’t like their raw taste. Add it to your salad for a dash of nutrition or mix it with other nuts and some seeds to make you own health-packed trail mix.


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