Cashews are the quiet achievers of the nut world. They don't make a big song and dance and have flashy claims to fame. Yet you can use them in possibly more ways than any other nut, they have an awesome nutrient profile and a delicious, creamy texture and taste. This week we are shining the spotlight on cashews and celebrating their magic!
Heart Health:
Cashews are rich in unsaturated fats, which can help lower LDL ("bad") cholesterol. They also contain magnesium, which supports healthy blood pressure and heart function.
Protein:
An average serving of cashews (28 g) gives you about 5 grams of protein, helping with muscle maintenance and keeping you feeling full for longer.
Minerals: Cashews are an excellent source of:
Magnesium – supports muscles, nerves, bones, and energy production.
Copper – important for red blood cell formation, immune function, and collagen production.
Zinc – supports immunity and wound healing.
Iron – helps transport oxygen throughout the body.
Bone Health:
The rich levels of magnesium, phosphorus, and copper contribute to strong bones.
Antioxidants:
Cashews contain compounds such as polyphenols and carotenoids that help protect cells from oxidative damage.
Weight Management:
Despite being calorie-dense, there are many studies that suggest that eating nuts, including cashews (in moderation!) helps keep you feeling satiated and supports weight loss.
Blood sugar support:
Cashews are relatively low in carbohydrates and contain plenty of fibre, healthy fats and protein. These can all contribute to helping reduce blood sugar spikes when eaten with meals.