Discover 5 Unexpected Health Benefits of Cashew Nuts and Creative Ways to Enjoy Them

Cashews boast exceptional health benefits as a type of nut. Discover the advantages and various consumption methods recommended by a nutrition expert. Keep reading for insights.

Discover 5 Unexpected Health Benefits of Cashew Nuts and Creative Ways to Enjoy Them

Cashews rank among the most beloved nuts, offering a delightful taste suitable for any occasion. However, it’s crucial to practice portion control due to their high caloric content. Despite this, cashews provide substantial health benefits, being rich in calories, iron, and various proteins essential for overall well-being. Individuals of all ages, from childhood to old age, can indulge in cashews. The editorial team at Onlymyhealth interviewed Dr. Megha Jaina, Clinical Nutritionist at BLK Super Speciality Hospital in Delhi, to explore the health advantages, nutritional value, and consumption methods of cashews.

Nutritional content of cashews

When discussing nuts, they are generally high in beneficial fats, but it’s important to be mindful of portion sizes. Therefore, when consuming nuts, it’s recommended to limit intake to a maximum of ten cashews per day. According to Dr. Megha, the nutritional composition of five cashews is as follows:

  • Calories: 45
  • Carbohydrates: 2 grams
  • Fat: 4 grams
  • Protein: 1 gram

Unexpected Health Advantages of Cashew Nuts

Unexpected Health Advantages of Cashew Nuts

Dr. Megha regards cashew nuts as the reigning monarch among nuts, attributing to its numerous health benefits. They are notably advantageous for heart health, diabetes management, and weight maintenance. Cashews offer satiety due to their sweet taste and fiber content. Below, we delve into the surprising health benefits of cashew nuts:

1. Promotes Heart Health

Cashew nuts are rich in essential nutrients such as potassium, vitamin C, and fiber, which contribute to heart health. The quality of your diet significantly influences the health of your heart. Regular consumption of nutritious foods like cashews can positively impact heart health.

2. Alleviates Depression and Anxiety

Cashews exhibit beneficial effects on depression and anxiety. With depression becoming increasingly prevalent, incorporating cashews into the diet can be advantageous, especially for individuals dealing with anxiety.

3. Beneficial for Diabetics and Underweight Individuals

Cashew nuts offer advantages for individuals who are underweight or have diabetes. They provide a combination of energy, protein, fat, and fiber, aiding in weight gain. Additionally, diabetics can include cashews in their diet at least twice a week to help manage diabetes and regulate blood sugar levels.

4. Assists in Weight Loss

Beneficial for Diabetics and Underweight Individuals

As noted earlier, cashew nuts have a relatively low calorie count and are high in fiber. These qualities can help you feel satiated without causing weight gain, making them a beneficial addition to your weight loss regimen. Cashews are not only delicious and nutrient-dense but also supportive of weight loss goals. However, moderation is key when consuming them.

5. Facilitates Management of Insomnia

Offering 5-7 cashews to individuals suffering from insomnia can promote better sleep. Incorporating cashews into your diet can effectively address sleep deprivation issues. For optimal results, consider combining cashews with other nuts as suggested in the linked video.

Optimal methods for savoring cashew nuts

The optimal way to enjoy cashew nuts, according to Dr. Megha, is to consume them as a mid-meal snack or during evening hours. However, it’s crucial to avoid the mistake of deep frying them for added salt or flavoring. Alternatively, cashews can be utilized to create various dips, such as a feta cheese-style dip. Here’s a simple recipe:


  • Cashews
  • Garlic
  • Lemon juice


  • Soak the cashews in water for 6-8 hours.
  • Grind the soaked cashews with water to form a smooth paste.
  • Add seasonings along with minced garlic and lemon juice to the cashew paste.
  • Mix well to incorporate all the flavors.
  • The resulting dip is a healthy, plant-based alternative to cheese dips, especially suitable for colder seasons.

Incorporating cashew nuts into your diet offers numerous health benefits, as discussed earlier. It’s important to note that there’s often confusion between dry fruits and nuts. Dr. Megha advises that individuals can consume a combination of nuts totaling up to ten a day. For example, one could have 5+5 nuts or distribute them as 5+2+3, but the key is to limit the total to ten nuts per day for optimal health benefits.