![]() ![]() One ounce (28 grams) of unroasted, unsalted cashews provides you with around ( 1):Ĭashews are especially rich in unsaturated fats - a category of fats linked to a lower risk of premature death and heart disease ( 2, 3, 4). This article reviews the nutrition, benefits, and downsides of cashews to determine whether they’re good for you.Ĭashews are rich in a range of nutrients. They’ve been linked to benefits like weight loss, improved blood sugar control, and a healthier heart. Like most nuts, cashews may also help improve your overall health. They’re rich in nutrients and beneficial plant compounds and make for an easy addition to many dishes. Urushiol is toxic, and contact with it can trigger a skin reaction in some people.Ĭashew kernels are cooked in processing to remove this toxic liquid, and this resulting product is sold as “raw”.Īlthough commonly referred to as tree nuts, and nutritionally comparable to them, cashews are really seeds. While “raw” cashews are widely sold, truly raw cashews are not safe to eat, as they contain a substance known as urushiol, found in poison ivy. Selecting the right varieties and cooking or preparing them properly can help maximize their potential effects on health.Ĭashews are a kidney-shaped seed sourced from the cashew tree - a tropical tree native to Brazil but now cultivated in various warm climates across the world. Avoid varieties with loads of added sugar and excessively high sodium counts.Cashews are rich in nutrients and may offer several health benefits. "The ingredients should really only include the nut itself - maybe salt and a little oil but that’s it. "Pay attention to the nutrition label and ingredients list," Sassos says. No matter which type of nut you choose, go for a raw or roasted version that's either unsalted or lightly salted. ![]() "I also like that pistachios with the shell take some time to eat, forcing you to slow down during snack time and eat a bit more mindfully," Sassos says. These vibrant nuts are considered a complete source of protein since they contain adequate levels of all nine essential amino acids. Roasted pistachios also deserve a special call-out. "They are an excellent source of selenium, which is a powerful antioxidant that can help reduce risk of developing certain cancers." What's more, you only need to eat one Brazil nut to get an entire day’s worth of selenium. " Brazil nuts are a less popular nut variety but are a serious nutrition powerhouse," Sassos adds. They're also rich in Vitamin E, an antioxidant that helps support a healthy immune system. While all nuts offer their own pros, almondshave the most fiber. Mizina // Getty Images What are the healthiest nuts to eat? The high protein and fiber content in nuts help keep people feeling fuller for longer. ![]() In fact, multiple studies have found that consuming nuts regularly - especially in place of less healthy foods like red meat or refined carbs - can help prevent obesity and type 2 diabetes. "Cashews and nuts in general may be high in calories, but they are also nutrient-dense and packed with a slew of vitamins and minerals," Sassos explains. Yes, cashews can help support a healthy diet and prevent weight gain. Stick to a 1 ounce serving (about ¼ cup) per day, Sassos recommends, and you'll reap all of the nutritional benefits of cashews. Stronger bones: The micronutrients in cashews like phosphorus and magnesium contribute to bone health and growth.Healthier immune system: Cashews are a good source of zinc and protein, two key ingredients to a stronger immune system.Lower cholesterol: Research suggests that cashews can decrease total cholesterol and LDL ("bad") cholesterol when substituted for a high-carb snack.Not only do cashews taste great and work well in vegan dishes, but they can also boost your body in a number of ways: Get the full lowdown on these nutrition-packed nuts below. "All nuts provide a vegan source of protein that promotes a more plant-forward diet, making nuts a more sustainable choice when compared to red meat and other animal products," she says. ![]() They're not only good for you, but also good for the planet, says Stefani Sassos, MS, RDN, Registered Dietitian for the Good Housekeeping Institute. Like other nuts, cashews provide a plethora of vitamins and minerals as well as filling protein and fiber. Cashews grow on towering, tropical evergreen trees (some measure more than 40 feet tall!), but these versatile nuts can also appear in salads, stir fries, and tofu bowls - and even transform into dairy-free yogurt, milk, ice cream, and queso dip. ![]()
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