Cashew Nutritional Facts: The Top Vitamins Cashews Are Packed With

Cashew Nutritional Facts: The Top Are you looking for more ways to pack essential nutrients into your diet? 92% of the American population has a vitamin deficiency. If you're one of the many Americans searching for vitamin-rich foods, then look no further than the cashew nut.

The vitamins in cashews such as Vitamin K and Magnesium can help keep us mentally and physically healthy. Eating cashews can even help with weight loss. But are cashews healthy?

In this article, we will explore some interesting cashew nutritional facts that will leave you craving cashews in your diet! Here is everything you need to know about the vitamins in cashews.

What Are Cashews?

Contrary to popular belief, cashews are seeds and not nuts! Cashews come from a tropical, evergreen tree (Anacardium occidentale) that produces pear-shaped fruit called cashew apples. Both the apple and the seed are edible, although the shell can be quite dangerous.

The shell of the cashew is toxic and inedible due to the presence of a toxin called urushiol. The cashews are ready to eat when the apples fall from the tree. The raw cashews are then roasted or steamed to prevent the risk of urushiol exposure. 

Cashew trees are native to regions in South America and Southeast Asia. Due to their demand, they are now being cultivated in a variety of countries including Africa and India. 

Are Cashews Healthy?

Cashew nuts can be a very healthy addition to your diet. They are rich in antioxidants, healthy fats, and vitamins that contribute to the functioning of your immune system. Swapping sugary snacks for cashews can also aid in weight loss, reduce blood pressure, and lower cholesterol.

The buttery taste and texture of cashews make them the perfect replacement snacks for processed, unhealthy foods. If you're not into salads then you don't have to worry because there are now lots of indulgent cashew products that will satisfy your sweet tooth without the guilt. Whether they are eaten raw or cooked, cashews offer a wide range of nutritional benefits.

Cashew Nutritional Facts

You may not know it, but cashew nuts are packed with vitamins and heart-healthy fats. They are a versatile addition to meals and a great way to supplement your diet with extra nutrition. Let's take a look at cashew nutritional values and how they can benefit your health. 

Omega 3 Fatty Acids

People who are at risk of heart disease or cardiovascular problems can reduce their risk by eating cashews. A recent study revealed that eating cashew nuts can lower blood pressure and reduce cardiovascular risk factors. Cashew nuts contain monounsaturated fats which reduce bad cholesterol and raise the good type (HDL).

Cashew nuts contain healthy fats that help reduce bad cholesterol (LDL). Cashews are one of the foods that contain omega-3s which can help promote heart health. Make sure that you consume cashews that are unsalted and not fried to receive these benefits.

The inclusion of cashews in your diet can also help to prevent gallstones. This is because high levels of cholesterol can cause the formation of small stones in the gallbladder. Replacing saturated fats in your diet with cashews can reduce unhealthy fats and lower cholesterol in your diet. 

Cashews can also lower your risk of type 2 diabetes. Consuming healthy fats can promote healthy cholesterol levels and vascular health. A diet that is low in sugar and carbohydrates can help prevent diabetes and maintain healthy blood sugar levels. 


The vitamins in cashews can help with maintaining bone health. Cashew nuts are rich in magnesium which plays a vital role in the formation and health of bones in the body. Many people do not realize the importance of magnesium in their diet and forget to include it. 

Magnesium is also responsible for the development of healthy muscles, organs, and tissues. It can help to regulate blood sugar levels in the body. The amount of magnesium a person needs changes depending on their age.

People who experience migraines could benefit from increasing the amounts of magnesium they consume. Eating cashew nuts can improve your memory and focus. The magnesium in cashews can improve brain function and prevent age-related memory problems. 


The antioxidants found in cashews can benefit hair and skin. Using products that contain cashew oil can improve the texture of your hair and scalp. This is because cashews also contain iron, phosphorus, and selenium.

Selenium helps the body to stay healthy by protecting cells from damage. It also plays an important part in the proper functioning of the immune system. Selenium can help improve skin elasticity and prevent skin infections.

Women can be prone to thyroid problems, so the inclusion of selenium in the diet is important. Selenium is a powerful antioxidant and an essential component in the protection against oxidative stress. 

Vitamin E

Vitamin E is a powerful antioxidant that can improve defenses in the body. It can also help to reduce blood pressure and cardiovascular diseases. Vitamin E is great for skin health and can be used as part of treatment for eczema and other skin conditions. 

Vitamin E is also beneficial to older adults. It can help to improve the function of the immune system and protect against cognitive decline. This is helpful for people who suffer from Alzheimer's disease and dementia.  

Cashews are also excellent for your eyesight. Vitamin E and omega-3 fatty acids work together to protect the eyes from UV damage. 


Healthy levels of zinc in your diet can help strengthen the immune system against infections. Zinc can also help heal wounds, burns, and other skin injuries. Hospitals use zinc to treat certain skin injuries and ulcers. 

Some acne and skin problems can be caused by low levels of zinc. Adding zinc-rich foods into your diet can help to reduce the symptoms. The body does not produce or store zinc, so it is important to include it in your diet. 


Cashew nuts are rich in copper, which is important for healthy blood flow in the body. Low levels of copper and iron can lead to anemia, an irregular heartbeat, and thyroid problems. Including cashews in your diet can aid the formation of red blood cells in the body. 

Copper also helps the body absorb iron. Cashews contain both copper and iron which contribute to the maintenance of healthy blood vessels, nerves, and bones. 

High in Protein

Not only are cashews rich in various vitamins and minerals, but they are also high in protein. They are low in carbohydrates, low sugar, and gluten-free. This makes them perfect for anyone looking to maintain or lose weight. 

Cashews can be blended into smoothies, added to meals, or enjoyed as part of a healthy snack. Just Plain Nutty Cashew Butter is an excellent way to satisfy cravings for sweets or unhealthy food. Many products are also vegan and suitable for paleo diets. 

100g of protein contains 15.7g of protein, which is similar to a piece of good quality meat of the same size. 

High in Fiber

Cashew nuts are high in fiber, which means they can keep you feeling fuller for longer. A handful of cashews in the morning can give you some much-needed energy to tackle the day. They can be combined with dried fruits in a trail mix or stirred into your oatmeal. 

Fiber helps to keep our blood sugar and hunger in check throughout the day. It is important for the maintenance of healthy bowels and can aid digestion. 

Ways to Consume Cashew Nuts

It is very easy to add cashew nuts to your diet. They are available in the form of delicious nut butter or roasted for a quick snack. You can also add them to stir-fries, salads, and noodle dishes. 

There are also various cashew products such as cashew cheeses, yogurt, and milk. This is helpful for people who have to avoid dairy in their diet. You can create beautiful, healthy desserts with cashew products such as cheesecake or caramel.

Enrich Your Diet With Cashews

These cashew nutritional facts can help you to live a healthy and balanced lifestyle. Cashews are one of the few foods that contain omega-3s along with other essential vitamins and minerals. Try replacing your usual unhealthy snacks with decadent cashew nut butter or add a handful to your breakfast to start the day.

Are you excited to incorporate cashews into your diet? If you're new to cashews, why not try the gourmet cashew nut butter by American Dream? Check out the wide range of tasty cashew, almond, and peanut butter that is low carb, gluten-free, and high in protein. 


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