Why include cashew nuts in your diet?
Cashews are a natural source of:
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Healthy fats – mainly unsaturated fatty acids that support heart health,
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Magnesium, phosphorus, and calcium – for strong bones and muscle function,
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Iron and zinc – for immunity, red blood cell production, and healthy skin,
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Vitamins B1 and B6 – essential for metabolism and the nervous system,
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Antioxidants – protect cells from oxidative stress.
Health benefits of cashews:
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Heart health – help reduce “bad” LDL cholesterol,
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Brain and focus – improve mental clarity and mood,
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Strong bones and muscles – thanks to their mineral content,
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Immunity and skin – promote regeneration and defense,
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Support in weight management – low GI and satiating effect.
How much and when to eat cashews?
Recommended: 20–30 g per day (a small handful). Enjoy as a snack or add to porridge, salads, or smoothies.
Nutritional values (per 100 g):
Energy: 553 kcal, Fat: 44 g, Carbs: 30 g, Protein: 18 g, Fiber: 3 g, Magnesium: 292 mg, Iron: 6 mg, Zinc: 5 mg
Storage:
Keep in an airtight container, in a cool, dry place, away from sunlight. Store in fridge in hot weather.
