9 Reasons to Start Eating More Cashews

Novelist Raymond Chandler once wrote, “She was the kind of girl who’d eat all your cashews and leave you with nothing but peanuts and filberts.” That’s how irresistible cashews are…at least for me. I consider them one of the most delicious and versatile nuts. But, there are many other reasons to start eating more of these nutritional powerhouses. Here are some of my favorite ones:

Eye Protection

Cashews, like many nuts and seeds, are high in vitamin E and a source of the eye-healing nutrient rutin, vitamin E also helps to protect the eyes against harmful free radicals.

Heart and Blood Health

Rich in the mineral copper, which helps to ensure the healthy production of red blood cells, iron absorption and the regulation of heart rate and blood pressure. Just one-quarter cup of raw cashews (or about 40 grams) provides 98 percent of your daily requirements.

Boost Energy

That’s because copper is needed to form the powerful antioxidant and energy enzyme known as superoxide dismutase (SOD), and cashews are among the richest sources of this critical nutrient.

Help with Rheumatoid Arthritis

A copper deficiency is often implicated in conditions like rheumatoid arthritis so grab a handful of cashews and start tackling the pain and inflammation in the most delicious way possible. It can take a couple of months to notice improvements as your body slowly addresses the mineral deficiency that is often behind this painful condition, so be sure to stick with the cashews on a daily basis for at least a couple of months.

Prevent or Treat Osteoporosis

Copper is needed in sufficient quantities for healthy and strong bones. By snacking on one of nature’s richest sources of the mineral, you’ll not only give your taste buds a boost, you’ll also give your bones one.

Soothe Nerves and Stress

Cashews are high in the natural nerve and muscle relaxant, magnesium. Just one-quarter cup of raw cashews provides 28 percent of your daily requirements of this critical anti-stress mineral.

Reduced Risk of Dying from a Heart Attack

According to research, eating more nuts or nut butter like cashews or cashew butter can reduce your risk of dying from a heart attack. The researchers found that just one serving, one to four times weekly reduced the risk of dying by 11 percent.

Lower Triglyceride Levels

Diabetics, in particular, seem to benefit most from cashew’s high levels of triglyceride-lowering monounsaturated fats. These fats reduce the risk of cardiovascular disease.

Lower Your Likelihood of Gaining Weight

In a study of 8865 adult women and men in Spain, over 28 months, researchers found that those who ate nuts at least twice a week were 31 percent less likely to gain weight. That’s because cashews contain protein, healthy fats and fiber that can keep blood sugar levels stable for hours.

How to Use Cashews

Cashews are incredibly versatile. They can be soaked and used as a base for dairy-free yogurt, ice cream, cheeses and much more. 

You can also add them to curries and stir fries. They can be chopped and used to top vegetable dishes, salads, fish dishes. You can use cashew milk as a base for smoothies and shakes or cashew butter over toast. And, of course, just grabbing a handful makes a delicious and nutritious health-boosting snack. Be sure to choose raw, unsalted cashews from the refrigerator section of your health food or grocery store since the oils can go rancid easily and the excessive salt can negate their many health benefits.