Health Benefits – Vitamins and Minerals in Cashews



Cashews provide your body with valuable nutrients, including vitamins and minerals that lead to many health benefits. The levels of protein, healthy fats and low glycemic carbohydrates found in the nut help with some of the most basic, but necessary bodily functions.Cashew nuts, or cashews, make an excellent between meal snacks and are also delicious as nut butter or thrown into stir-fries and Asian dishes. They also make a delicious creamy sauce used in Indian curries. The health benefits of cashew nuts include heart disease prevention, bone health, antioxidant protection and energy production.

Health Benefits of Cashews

  • Cashews are rich in magnesium and copper, both of which are necessary for healthy bones. Magnesium also helps with the absorption of calcium into bones.
  • The large amount of monounsaturated fats found in a serving size of cashews help to improve and maintain good heart health.
  • One of the most helpful nutrients found in cashews, folate, largely helps your body maintain an overall healthy system.
  • Contrary to the popular belief that regular consumption of cashew nuts can lead to weight gain, recent studies have indicated that such theories and misconceptions are groundless. In fact, people who consume cashews twice a week are less likely to gain weight as compared to the ones that never eat them.


  • One ounce of raw, unsalted cashew nuts contains 0.94 grams of fiber.

Protein  –  5.17 grams

Calories  –  157

Minerals Contained

  • Potassium – 187 mg
  • Phosphorus – 168 mg
  • Calcium – 10 mg
  • Magnesium – 83 mg
  • Iron – 1.89 mg
  • Sodium – 3 mg
  • Manganese – 0.469 mg
  • Zinc – 1.64 mg
  • Copper – 0.622 mg
  • Selenium – 5.6 mcg
  • Also contains trace amounts of other minerals.

Vitamins Contained

  • Vitamin C – 0.1 mg
  • Vitamin B1 (thiamine) – 0.12 mg
  • Vitamin B2 (riboflavin) – 0.016 mg
  • Niacin – 0.301 mg
  • Pantothenic Acid – 0.245 mg
  • Vitamin B6 – 0.118 mg
  • Folate – 7 mcg
  • Vitamin E – 0.26 mg
  • Vitamin K – 9.7 mcg
  • Contains some other vitamins in small amounts. 

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