Seeds and Cereals

Health Benefits of Cashew Nuts

Oilseeds such as almonds, Brazil nuts and hazelnuts are popularly known to be excellent sources of good fats. Cashew nuts are one of them, and that’s what we’ll talk about in this article.

In addition to being affordable and very tasty, it also has several health benefits. Because of this, it is highly recommended by nutritionists for practically all types of diets.

Its versatility and practicality are also other strengths that make it such a popular food in our country. It adapts easily to savory and sweet dishes, and can even be consumed straight.

Below, we’ll talk a little more about its properties, benefits, nutritional value, price and other important information you need to know to start enjoying all its properties today.


Cashew nuts are rich in several nutrients that help protect our bodies from disease and improve overall functioning. Let’s get to know them below:

Phosphorus: Phosphorus is known to be a bone-strengthening mineral, which is very important for menopausal women and the elderly, and is found in large amounts in this oil.

Magnesium: another mineral of great importance for the maintenance of our health that is found in Brazil nuts is magnesium. It has the function of helping the nervous system. Thus, there is less risk of developing diseases such as anxiety, panic syndrome, among others.

Zinc: Zinc is extremely important for strengthening our immune system. With our high immunity, we are more protected from diseases, viruses, infections, etc.

Vitamin B6: This substance is one of those that make cashew nuts a great ally in combating depression. That’s because it helps the body to absorb serotonin better, making the mood improve. There is another one that is also quite effective, which we will talk about below.


Just like any food of plant origin, this nut can bring several health benefits. However, depending on how it is consumed, it can also bring harm. Let’s meet them below:


One of the great properties of cashew nuts is that it is rich in a substance called tryptophan. This substance is not produced naturally by our body. Therefore, we need to ingest it through food, mainly from plant foods.

But why is she so important anyway? Simply because tryptophan stimulates the body to produce serotonin, which is the hormone responsible for well-being and mood improvement.

Therefore, some experts believe that regular consumption of this nut can have positive effects for patients suffering from depression.

Another hormone that has its production stimulated is melatonin, which is known to help regulate sleep. Therefore, including cashews in the diet can help both improve mood and mood during the day and sleep better at night.

This chestnut can also help those who want to lose weight. This is because, being a source of fat, it ends up promoting satiety. In other words, when consuming it, you feel more satisfied and take longer to feel hungry, something that is very important in a weight-loss diet.

And after all, why are chestnut fats considered good? We’ll talk about her next.


This oilseed has a high content of monounsaturated and polyunsaturated fats, which make up half its weight. Because of this, it becomes an excellent ally in controlling cholesterol levels. That’s because these fats have the ability to raise HDL levels (known as good cholesterol) and lower LDL levels (known as bad cholesterol).

This control is extremely important to preserve health. Bad levels are directly linked to heart disease and heart attacks.

In addition to all this, these fats also help the body as a whole to function properly. They help to strengthen bones, muscle and also help boost immunity.

And since it has so many benefits, should we eat it without limits? Or is it that the excess can bring us some harm? Let’s find out next!


Nuts are very rich in nutrients and bring many health benefits. However, this does not mean that we should consume it excessively. Any excess food can be harmful, and this one is no different.

Its unrestrained consumption can bring several problems to the body. Even though your fats are considered good, they can also be harmful if consumed in very large amounts. Therefore, always respect the amounts indicated by your nutritionist.


In addition to being tasty, this chestnut is still very practical and versatile to be consumed on a daily basis. There are several ways to include it in the diet, and the ideal is always to vary so as not to get seasick. After all, the only way to be able to follow a healthy diet is always to innovate and use creativity.

For those who have a busy day to day, this chestnut is an excellent snack option. A small portion is enough to give you satiety and even improve your mood. Best of all, it is very practical and you can always take it to work, college or even consume it in your car, in the middle of traffic.

Another option is to include nuts in everyday dishes. It is a great ingredient to use in healthy cakes, along with oats, flaxseed and other functional foods.

Chestnut pâtés are another good option, a tasty and healthy option to be consumed with bread and toast for breakfast or at snack time.

For vegans, or for those who wish to reduce the consumption of dairy products, there is also the possibility of making cheese using cashew nuts as raw material . The result is very tasty and surprising.

To accompany savory dishes, a good idea is to use chestnuts to make farofa. It helps to give you crunchiness and also makes the meal much more nutritious and healthy.

The options are endless, both sweet and savory. The important thing is to always consume in moderation and use your creativity to create delicious dishes.

Next, we are going to know the nutritional table of this oilseed. Let’s see what amounts of carbohydrates, fats, calories and other nutrients it has.


Knowing the nutritional value of a food is very important when we are going to include it in our diet. This helps maintain balance and correct nutrient intake.


  • Calories: 650;
  • Carbohydrates: 30g;
  • Proteins: 20g;
  • Total fat: 50g;
  • Saturated fats: 10g;
  • Fibers: 6g;
  • Sodium: 16mg.


As shown in the previous topic, each 100g of nuts contains about 650 calories, which is practically equivalent to a complete meal. Therefore, it is considered to be very caloric. Therefore, it is important to always consume it in small portions.


The cashew nut, in addition to being very caloric, has in its composition about 50% fat. As we know, excessive consumption of fats and calories can lead to weight gain.

However, the simple act of consuming nuts will not make you gain weight. This will only happen if you consume it in excess. It is recommended to ingest small daily portions of about 10 grams.


As a food of national origin, cashew nuts tend to have a very affordable price. When faced with the value of your pound, we may find it expensive. However, it is worth remembering that it should be consumed in small amounts. Therefore, it ends up coming out for a very low value.

Another important point is that the price can vary a lot, both by the region where you live and by the place of purchase. Normally, municipal markets are the places where you can buy in bulk and where you can find the most affordable cashew. In supermarkets and specialty stores, it can be more expensive.

The price per kilo usually costs on average between about BRL 45.00 to BRL 90.00. So it’s worth researching well before buying.


  • Controls cholesterol levels;
  • Helps increase serotonin production;
  • It is rich in nutrients such as magnesium, phosphorus, vitamin B6 and zinc;
  • Helps in treating depression;
  • Brings satiety;
  • It is versatile and practical to consume on a daily basis.

As we could see, cashew nuts are an excellent food. With so many benefits, we can be sure it is a great option to have always at hand.

However, to always ensure a balanced diet, be sure to consult a nutritionist. Only he can prescribe a menu that meets all your nutritional needs.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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