About Health Benefits of Cashew Fruit

Cashew is a good source of different types of vitamins, minerals, and other essential nutrients that promote human well-being and offer lots of health benefits.

Cashew fruits appear in different colors ranging from yellow to red and have several nutritional benefits as listed below:

 14 Health Benefits of Cashew


1.     Cashews are rich in Vitamin C

Cashew fruit is rich in vitamin C more than oranges; when taken as juice or eaten as whole fruit, it supplies the body with the amount of vitamin C that serves as an anti-scurvy effect.


2.      Boosts Immune System

 As a natural vitamin pack fruit, cashew fruit helps the body system fight against anti-bacterial diseases by boosting the immune system's strength. Consuming cashew helps in making your immune system stronger because of the presence of zinc and antioxidants.

Antioxidants assist in fighting against unstabilized ions in our bodies. Help prevents them from causing damage to our body and immune system cells. Zincs helps in making our system stronger against microbial infections. Therefore, regular intake of cashew helps prevent you from being sick and ensures quick healing due to a more robust immune system.


3.      It Offers Antioxidants

 Cashew fruits contain certain antioxidants that protect the body from damages that harmful molecules may cause. The antioxidants found in cashew include vitamin E and K, which help in fighting against oxidative damage—eating cashew aids in preventing your human diseases and injuries caused by free radicals.


4.    Promotes Healthy Bones

 Cashew nuts contain magnesium, which helps maintain healthy bones, muscles, tissues, and other vital organs.

Constant consumption of cashew nuts is essential for developing healthy bones because of phosphorus, which plays a good role in making our bones healthy, adequate absorption of carbohydrates and fats, and promotes overall cellular health. Therefore consume cashew regularly for a stronger bone.


5.     Lowers the Risk of Diabetes  

It helps in reducing the risk of type2 diabetes because of the low sugar content and zero cholesterol. Consuming cashew nuts is beneficial to a diabetic patient, as it helps in blood sugar regulation due to the magnesium found in cashews.

It is an excellent fruit for people who have diabetes because it can prevent or treat other diabetes complications like obesity, cardiovascular risk, and arterial hypertension.


6.     Lowers High blood pressure

Cashew consumption is essential in high blood pressure maintenance because of the magnesium that is contained in it. High blood pressure can lead to various heart diseases like stroke, heart attack, and atherosclerosis.

It is advisable to consume cashew fruit to keep your blood pressure under control because of the high health risk caused by high blood pressure levels.


7.     Prevents Cancer

 Moderate and regular eating of cashew fruits is very beneficial for lowering the risk of cancer development because of compounds like flavonoids and antioxidants found in them.

The compounds are capable of fighting against the tumor cells and prevent them from further dividing. Cashew fruits also help fight against cancerous cells due to the presence of copper and are very effective in reducing the risk of any cancer.


8.      It Helps in Weight Loss

Moderate and regular consumption of cashew nuts helps in lowering cholesterol. Cashews contain a lower amount of cholesterol, thereby making them very effective in losing weight. It is suitable for heart health and the buildup of fat that leads to weight management. Although high in fat content, it is known to be low fat because the fat contained in it is less when compared to others. Cashew nuts have a high amount of dietary fiber and a high energy density essential for weight management only when eaten moderately.


9.      It Prevents Anemia 

Cashews are a good source of dietary iron, which is essential for carrying oxygen around the body and helps make the immune system stronger and function of enzymes.

The iron deficiency in our body can lead to many health issues like anemia, increased accessibility to infection, fatigue, and increased risk of getting sick, and eating cashew aids in preventing health problems due to the presence of iron in them. 


10.    Promotes Healthy Heart

Cashews help improve your heart's health because it is a good source of dietary fats required for the absorption of fat-soluble vitamins A, D, E, and K and the production of fatty acids, which are essential for developing the brain and clotting of the blood. Fats present in cashew like monounsaturated and polyunsaturated also make cashew beneficial for our heart.

The average consumption of cashew aids in controlling cholesterol levels and reduce harmful cholesterol levels (LDL cholesterol), thereby increase good cholesterol levels (HDL cholesterol).  Cashews help maintain blood pressure which is also a significant cause of heart problems but consumption of cashew nuts aids in controlling blood pressure, thereby promoting a healthy heart.


11.    Promotes Healthy Eyes

Cashew nut is an excellent food for the eyes because it contains a high level of lutein and zeaxanthin, which are antioxidants when regularly consumed.

 They are very effective in promoting healthy eyes and preventing your eyes from being damaged by harmful radiation of sun rays and lowers the instance of cataracts. Therefore regular consumption of cashews helps to improve the health of your eyes.


12.    Promotes  a Healthy Hair

Cashews are a good source of copper, an essential component of the enzyme that is good for the hair. Its copper content also aids in making your hair black. So consumption of cashew will contribute a lot in making your hair black in color. Also, the application of cashew oil on your scalp ensures healthy hair.


13.     It Promotes Healthy skin

Cashews are rich in selenium, zinc, iron, phosphorus, and magnesium, making them very healthy for the skin. Also, vitamin C increases collagen synthesis in the body, while copper maintains the collagen and elastin.

The deficiency of these minerals can result in the turnover of these tissues and lead to premature skin sagging. Therefore, you should consume high in vitamin C and cashew as it will help promote healthy skin.


14.    It Improves Fertility

Cashew nuts can quickly improve fertility by improving your diet and nutritional value. Cashews which contain minerals like selenium and zinc, is an excellent food for fertility improvement. Regular and moderate consumption of cashew helps in boosting testosterone, increasing sperm count, and enhances the quality of sperm.


Nutritional value of Cashew





553 Kcal


30.19 g


18.22 g

Total fat

43.85 g



Dietary Fiber

3.3 g


25 µg


1.062 mg

Pantothenic acid

0.864 mg


0.417 mg


0.058 mg


0.423 mg

Vitamin A

0 IU

Vitamin C

0.5 mg

Vitamin E

5.31 mg

Vitamin K

4.1 µg


12 mg


660 mg


37 mg


2.195 mg


6.68 mg


292 mg


1.655 mg


593 mg


19.9 µg


5.78 mg


0 µg


O µg


22 µg


Uses of Cashews

 Cashews are a popular fruit, and most people use them while baking food and cooking savory meals. It can be squashed and added to various vegetarian and non-vegetarian foods or eaten roasted, raw, or with salt.

The cashew nutshell liquid is often used in preparing paints, drugs, anti-termite treatment for timber, resins, and plastics. The drink has an antibiotic effect and can treat ringworm, sore tooth, warts, elephantiasis, and scurvy.

Cashew oil is an oil extracted from cashew seed that can also treat cracked heels. When crushed to a powdered form, cashew seeds can treat snake bites because of their antivenom effect.

Cashew leaves and barks can be perfect in treating diarrhea and colic. Its bark contains astringent properties and which is ideal for ulcer treatment, influenza, and sore throat. The leaf also helps in lowering blood pressure and blood sugar levels.

The cashew apple, which is also cashew fruit, also has anti-bacterial uses and can treat gastritis and ulcers in the stomach. Cashew fruit juice is high in vitamin C, which can be used in preventing scurvy. It can also be used to treat thrush in infants, and when a tea is made with juice can aid in treating dysentery.


How much Cashew to eat in a day

Consumption of cashew depends on the age, sex, and medical conditions of people. Though it contains many health benefits, when taken excessively, it can result in serious health problems.

The nutritional benefits can be obtained when it has been taken moderately. Therefore consuming 5 to 10 in numbers a day is good. Also, note that a high intake of this fruit can lead to weight gain.


Side Effects

Cashews are rich in oxalate salts which interfere with the absorption of calcium in the body. The excess of calcium unabsorbed can result in the formation of kidney stones.

Most people are often tending to be allergic to nuts. One of the allergies caused by cashews is contact dermatitis which results in itchiness on the skin when one comes in contact with cashews and can also result in rashes.

Cashew allergy can also cause gastrointestinal discomfort in coughing, cramping, vomiting, nausea, pain, and diarrhea.

However, one of the most severe cashew reactions is anaphylaxis, a quick reaction that takes over the entire body if one is not careful. It can result in noisy breathing, swelling of the throat and tongue, and paleness.



Cashews are a good source of vitamins and quite refreshing while taken as a whole fruit or juice, but should be done in moderation and can cause allergies.

The cashew nut attached to the fruit has vital nutrients that are beneficial to the general well-being and can be fried to serve as snacks.

Cashews are highly nutritious and can be spread into your salads, soups, or it's perfect as breakfast cereal for a rich and delicious twist to your everyday meal.

 It contains Vitamins B1, B2, B3, and vitamin C, which promote normal body functions and development, and calcium, iron, beta-carotene, and others.

Cashews are highly rich in monounsaturated fats and essential minerals, offering a wide range of health benefits. Its high levels of oleic also aid significantly in promoting cardiovascular health. 

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