Are Cashews Healthy? Nutritional Value & Serving Suggestions

Cashews have been loved by many people because of their delicious crunchiness, rich flavor, and mild sweetness, cashews top the list of the best nuts today. But are cashews good for health?

Cashews are very healthy. All nuts contain essential nutrients, including fiber, protein, and healthy fats - including cashews. Cashews are nutritious and beneficial to the body. In addition to providing many healthy nutrients such as vitamins, minerals, antioxidants, and flavonoids, cashews also help keep the heart healthy.

However, be careful about consuming too many cashews, as it can cause weight gain and affect cardiovascular health. If you eat cashews, choose the shelled and roasted types at high temperatures to ensure your health and safety.

Cashews are a type of nut originating from Brazil and grown in many southern provinces of Vietnam. In addition to their delicious taste, cashews also have high nutritional value and wonderful uses for human health. Here is some information about the nutritional value and benefits of cashews:
Nutritional composition of cashews:
In 1 ounce of cashews (about 28.35g), they contain:
157 calories
8.56g carbohydrates
1.68g sugar
0.9g fiber
5.17g protein
31% copper
23% manganese
20% magnesium
17% phosphorus
10% iron
8% selenium
5% vitamin

Prevent heart disease: Cashews provide healthy fats, help reduce bad cholesterol and protect the heart.

Good for the eyes: The lutein and zeaxanthin content in cashews helps protect the eyes from damage and reduces the risk of cataracts.

Strengthens muscles and nervous system: Cashews are rich in magnesium, which helps maintain blood pressure, boosts the immune system, and keeps bones strong.

Cancer Prevention: The antioxidants in cashews are effective for patients undergoing treatment for tumors and cancer.

Cashews are a type of nut that originates from northeastern Brazil and is widely grown in tropical climates. They contain many nutrients that are good for health, including protein, fat, iron, and many other vitamins. However, the consumption of cashews should be considered so as not to adversely affect health.
Nutritionists recommend that the best level of cashew consumption is about 30g per day, equivalent to 16 to 18 nuts. You should divide the consumption of cashews into several times a day so that the body can absorb nutrients better. Because cashews are high in heat, excessive consumption can cause heat, dry throat, and other harmful effects on the body
The optimal amount of cashews per day depends on many factors, including weight, personal health, and nutritional goals. Here are some guidelines for eating cashews:
The Australian Dietary Guidelines recommend eating 30g of cashews per day. This is equivalent to any one of the following amounts:
Almonds: 20-30
Star anise: 10
Cashews: 15
Pomegranate seeds: 20
Macadamia nuts: 15
Peanuts: 40
Pecans: 15
Pine nuts: 2 tablespoons milk
Pistachios: 30
Walnuts: 10 (whole or 20 walnut halves).
Nutritional benefits of cashews:
Almonds: Provide lots of protein, vitamin E, and especially calcium.
Star anise: A rich source of selenium and fiber.
Cashews: High in copper, zinc, and iron.
Pomegranate seeds: Rich in fiber, potassium, folic acid, and vitamin E.
Macadamia nuts: Provide lots of unsaturated fats, vitamin B1, and manganese.
Peanuts: Rich in protein.
Pecans: High in antioxidants and fiber.
Pine nuts: Provide zinc, iron, and the amino acid arginine.
Pistachio nuts: Rich in protein, potassium, plant sterols, and the antioxidant resveratrol.
Walnuts: Provide alpha-linoleic acid (a plant omega-3) and antioxidants.
Notes when eating cashews:
Limit the amount of cashews to avoid weight gain: Nutritionists recommend eating 5 to 10 cashews per day to avoid weight gain.
Stick to the recommended amount of cashews: A reasonable amount of cashews is 15 to 30 nuts per day.
Watch out for calories: It's easy to eat more than 18 cashews in one sitting without realizing it, leading to increased daily calorie intake.

So, consider the amount of cashews that suits your personal needs and health goals!

Cashews are a familiar food, have high nutritional value, and are easy to eat. However, to ensure your health, follow these notes when eating cashews:
Do not use cashews when you have a hoarse voice: When you have a hoarse voice, the fat in cashews can irritate the throat lining, making the hoarse voice worse.

Don’t eat too many cashews at once: Although cashews are healthy, eating too many can lead to weight gain. Calculate the amount of cashews and control your portion sizes to ensure that you don’t exceed your daily calorie needs.

Don’t eat cashews before bed: Cashews contain stimulants, which can affect your sleep. To ensure good sleep, avoid eating cashews before bed.

Do not eat cashew shells: The shells that surround cashews contain toxic compounds. Peel off the shells before eating.

People with kidney stones should consider eating cashews: Cashews contain oxalate, which can form kidney stones. If you have a history of kidney stones, consult your doctor before consuming cashews.

Be careful when using cashews with children under 3 years old: Children under 3 years old can easily choke on cashews. Cut cashews into small pieces or avoid giving them to children to ensure safety.

Remember to follow the above notes to enjoy cashews safely and effectively for your health!

The above has provided you with a lot of information for reference about cashews and their nutritional content as well as the benefits of cashews. Cashews are full of nutrients that are good for human health as well as vitamins and minerals necessary for the body, as long as you follow the recommended serving size to avoid calorie explosion during a snack.