{"id":542184,"date":"2024-04-24T12:42:02","date_gmt":"2024-04-24T10:42:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=542184"},"modified":"2024-04-24T12:42:04","modified_gmt":"2024-04-24T10:42:04","slug":"cashew-nuts-everything-you-need-to-know","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/","title":{"rendered":"Cashews: A Food Packed With Nutrients. What Are Their Health Benefits?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/#What_are_cashews\" title=\"What are cashews?\">What are cashews?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/#What_health_benefits_do_cashews_offer\" title=\"What health benefits do cashews offer?\">What health benefits do cashews offer?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/#How_much_energy_and_nutrients_do_they_contain\" title=\"How much energy and nutrients do they contain?\">How much energy and nutrients do they contain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/#In_what_forms_are_cashews_available\" title=\"In what forms are cashews available?\">In what forms are cashews available?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/#Cashews_and_their_safety\" title=\"Cashews and their safety\">Cashews and their safety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/#How_much_cashews_can_you_eat_daily\" title=\"How much cashews can you eat daily?\">How much cashews can you eat daily?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/#How_to_store_cashews\" title=\"How to store cashews?\">How to store cashews?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/#How_can_you_use_cashews\" title=\"How can you use cashews?\">How can you use cashews?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cashews undoubtedly rank among the most popular types of nuts. In their delicate creamy texture and slightly sweet taste, they have no competition. And have you tried cashew butter? It tastes delicious! Cashews, besides their excellent taste, also impress with their nutritional composition and health benefits. So, when you add them to your diet, not only will your taste buds thank you, but so will your health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In the article, you will learn about the impact of cashews on following areas:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cardiovascular-health\" style=\"border-radius:0px\">Cardiovascular Health<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oxidative-stress\" style=\"border-radius:0px\">Oxidative Stress<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#bone-health\" style=\"border-radius:0px\">Bone Health<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#blood-sugar-levels\" style=\"border-radius:0px\">Blood Sugar Levels<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#weight-loss\" style=\"border-radius:0px\">Weight Loss<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#eye-health\" style=\"border-radius:0px\">Eye Health<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_cashews\"><\/span>What are cashews?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Did you know that <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cashews<\/a>&nbsp;are quite unique among their nut relatives? They are the seeds of the cashew tree, specifically the <strong>Western Anacardium,<\/strong> and unlike other nuts, they don&#8217;t grow inside a fruit but on the outside of it. The tree is adorned with fruits known as <strong>cashew apples,<\/strong> which grow in clusters and feature kidney-shaped seeds at their ends. These seeds are harvested, processed, and eventually find their way into our kitchens as <strong>cashew nuts.<\/strong> Additionally, the fruits themselves are <strong>edible<\/strong> and used in the production of <strong>juices<\/strong> and<strong> jams.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[6,7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cashew nuts originally hail from regions like <strong>Mexico, Peru, Brazil,<\/strong> and <strong>the Caribbean.<\/strong> However, their cultivation has gradually spread to other parts of the world, especially where a <strong>tropical<\/strong> or <strong>subtropical climate<\/strong> prevails. The tree on which these nuts grow is fascinating in its own right. It can reach heights of <strong>10-13 meters<\/strong> and features a wide, majestic crown. In the Brazilian city of Natal, this tree has even become a tourist attraction. Visitors flock there to marvel at the massive naturally growing tree that covers an area of up to 0.75 hectares.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/gg-1124x749.jpg\" alt=\"What are cashews?\" class=\"wp-image-540988\" title=\"What are cashews?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/gg-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/gg-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/gg-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/gg-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">How are cashews grown and processed?<\/h3>\n\n\n\n<p>Collecting cashew nuts is far from a simple task. It demands a significant amount of time and many helping hands, as the nuts are harvested <strong>manually<\/strong> and in <strong>multiple stages.<\/strong> Given that they ripen gradually, the harvesting process can span from <strong>40 to 75 days.<\/strong> Ideally, both the fruits and the nuts should naturally fall from the tree. Picking them prematurely results in them being under-ripe. After they fall, the nuts separate from the fruits and are then sun-dried for several days.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is followed by <strong>moisture control, nut shelling, roasting,<\/strong> and several other crucial steps. The outcome of this intricate processing is raw cashew nuts and a liquid that originally lies between the nut and its shell. This liquid is toxic and unsuitable for consumption. Instead, it finds its use in the automotive industry or as an ingredient in paints.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cashew nuts absorb the toxic <strong>urushiol<\/strong> from this liquid, making it necessary for them to undergo heat processing before they reach store shelves. This heat treatment destroys the toxic substance, ensuring that the nuts can be safely consumed.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-1210248522_5000-1124x749.jpg\" alt=\"How are cashews cultivated?\" class=\"wp-image-541004\" title=\"How are cashews cultivated?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1210248522_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1210248522_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1210248522_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1210248522_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_health_benefits_do_cashews_offer\"><\/span>What health benefits do cashews offer?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cardiovascular-health\">1. They help protect the cardiovascular system<\/h3>\n\n\n\n<p>Current studies suggest that including cashew nuts in your diet is beneficial for the health of your <strong>heart<\/strong> and <strong>blood vessels.<\/strong> For instance, they have been shown to <strong>reduce LDL (bad) cholesterol<\/strong> levels and <strong>increase HDL (good) cholesterol levels in the blood.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cashew nuts also seem to be beneficial for maintaining optimal <strong>blood pressure<\/strong> levels. This is supported by a study involving 62 participants. Those who consumed cashew nuts as 20% of their daily caloric intake showed an <strong>increase in baroreflex sensitivity.<\/strong> Baroreflex is an important mechanism involving both the cardiovascular and nervous systems, which the body utilizes to <strong>control blood pressure.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[8,14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Why do these effects manifest specifically in cashew nuts? It&#8217;s because they are rich in substances that have a positive impact on the cardiovascular system. Due to the combination of these beneficial substances, cashew nuts naturally offer a heart-friendly nutritional profile.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For instance, <strong>monounsaturated fatty acids,<\/strong> known as one of the healthy fats, have been shown to help maintain <strong>proper cholesterol levels<\/strong> when they replace saturated fats.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[18]<\/mark><\/sup><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Arginine<\/a>, on the other hand, functions in the body by assisting in the <strong>dilation of blood vessels,<\/strong> which in turn contributes to <strong>lowering blood pressure.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[5,10]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Phytosterols<\/strong> are plant substances structurally similar to cholesterol. Because of this, they can bind to similar receptors in the intestines as cholesterol, thereby preventing its absorption from the diet.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[8]<\/mark><\/sup><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Potassium<\/a> is a mineral substance that, through its mechanisms, helps maintain normal blood pressure levels.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[18]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>High blood pressure or elevated cholesterol can gradually lead to the development of <strong>atherosclerosis<\/strong> (hardening of the arteries). Once this health problem begins and is not addressed, it can gradually lead to conditions such as <strong>stroke, heart attack,<\/strong> or ischemic <strong>heart disease,<\/strong> where the heart muscle is not properly supplied with blood. Therefore, it is better to take care of your heart and blood vessels through nutrition, and cashew nuts can be one piece in this mosaic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"52267,40864,5968,46228,37023,74335,5331,46234,6624,47278\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"oxidative-stress\">2. They have antioxidant properties<\/h3>\n\n\n\n<p>One universal way to take care of your overall health is to do everything you can to help the body fight <strong>free radicals.<\/strong> These radicals are formed by <strong>oxidative stress<\/strong> and can gradually contribute to the development of various <strong>chronic diseases,<\/strong> such as type 2 diabetes, lung diseases, neurological problems, and others. Cashew nuts, abundant in <strong>antioxidants<\/strong>, have been shown to offer these <strong>antioxidant effects<\/strong> in studies.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Which substances in cashew nuts act as antioxidants?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin E<\/a><\/li>\n\n\n\n<li>Flavonoids<\/li>\n\n\n\n<li>Phytosterols<\/li>\n\n\n\n<li>Phenolic compounds<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Beta-carotene<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Lutein&nbsp;<\/a><\/li>\n\n\n\n<li>Zeaxanthin<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cashew nuts are more than just a topping for your morning cereal; they can also be relied upon as allies in <strong>maintaining your overall health.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-1124x736.jpg\" alt=\"Antioxidant Effects of Cashew Nuts\" class=\"wp-image-541020\" title=\"Antioxidant effects of cashews\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-1124x736.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-400x262.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-1536x1005.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-2048x1340.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"bone-health\">3. They help improve bone health<\/h3>\n\n\n\n<p>Cashew nuts have proven beneficial for the <strong>quality<\/strong> and <strong>strength of our bones.<\/strong> A diet rich in <strong>protein,<\/strong> certain <strong>vitamins,<\/strong> and <strong>minerals<\/strong> supports strong and healthy bones. Many of these nutrients can be found in cashew nuts themselves.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Calcium<\/a> is crucial for maintaining normal bone health as it&#8217;s the primary mineral in bone tissue.&nbsp;<sup>[16,18]<\/sup><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Magnesium<\/a> is an essential building block for bones and is also necessary, for instance, for energy production in bone cells.&nbsp;<sup>[1]<\/sup><\/li>\n\n\n\n<li><strong>Phosphorus<\/strong> is also a building component of bone tissue.<\/li>\n\n\n\n<li><strong>Proteins<\/strong> are essential not only for muscle growth but also for the health and strength of bones.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin K<\/a>&nbsp;plays a role in bone metabolism and bone mineralization.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"blood-sugar-levels\">4. They help control blood sugar levels<\/h3>\n\n\n\n<p>When discussing blood sugar levels, or glycemia, one might immediately think of <strong>diabetics<\/strong>\u2014people with diabetes. Their bodies struggle to maintain an optimal blood sugar range, often requiring management through a <strong>balanced diet, exercise,<\/strong> and in more advanced cases, <strong>medication<\/strong> and <strong>insulin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In fact, fluctuating blood sugar levels can also occur in healthy individuals, often manifesting as <strong>energy dips,<\/strong> <strong>sudden fatigue,<\/strong> or even <strong>cravings for sweets.<\/strong> Therefore, even those without diabetes can benefit from maintaining stable blood sugar levels. Dietary elements like <strong>fibre, fats,<\/strong> and <strong>proteins<\/strong> help<strong> slow down sugar absorption into the bloodstream,<\/strong> and cashew nuts are a good source of these nutrients, contributing to this aspect of nutrition.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For instance, indulging in a classic homemade pudding can lead to a rapid rise in your blood sugar levels, followed by a quick drop that triggers <strong>cravings for sweets.<\/strong> However, if you complement the pudding with cashew nuts, this rapid drop may be avoided entirely, helping you stave off further snacking. Cashew nuts can be a great ally in <strong>managing appetite<\/strong> and <strong>maintaining energy levels<\/strong> throughout the day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you regularly find yourself craving sweets? For more tips on how to deal with this, read the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-outsmart-your-sweet-tooth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 Steps to Kick Your Sugar Cravings<\/strong><\/a> for helpful advice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"weight-loss\">5. They aid in weight loss<\/h3>\n\n\n\n<p>A daily handful of nuts on your plate certainly won&#8217;t guarantee weight loss. However, cashews are rich in <strong>fibre, healthy fats,<\/strong> and proteins, which work together to provide a <strong>higher<\/strong> and <strong>longer-lasting feeling of fullness.<\/strong> As a result, cashew nuts can <strong>support weight loss<\/strong> efforts or help <strong>maintain an optimal body weight.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For instance, when you sprinkle nuts into your breakfast yogurt with muesli and fruit, hunger should arrive later in comparison to having breakfast without them. This allows you to consume <strong>fewer calories<\/strong> throughout the day, making it easier to achieve a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>caloric deficit<\/strong><\/a>, which is <strong>the foundation of successful weight loss.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, be mindful of the <strong>high caloric content<\/strong> of cashew nuts. With up to 580 kcal per 100g, it&#8217;s important to control the portion you consume daily.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For a comprehensive overview of what&#8217;s important for effective weight loss, check out the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Simple Basics of Weight Loss: You&#8217;ll Be Surprised What Really Matters.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"eye-health\">6. They improve eye health<\/h3>\n\n\n\n<p>Cashew nuts are rich in a variety of nutrients essential for eye health and sharp vision. They provide a diverse combination of <strong>vitamins, minerals, proteins, healthy fats,<\/strong> and various <strong>biologically active compounds.<\/strong> Which ones are they?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/zinc-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zinc<\/a> is the most abundant mineral in the retina and a component of visual pigment, contributing to our ability to see.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[13]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Vitamin E<\/strong> plays a crucial role as an antioxidant, protecting the eyes from free radicals.<\/li>\n\n\n\n<li>Lutein and zeaxanthin are carotenoids known for their antioxidant effects.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Omega-3 fatty acids<\/a> have been shown in studies to be beneficial for conditions like<strong> dry eyes.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Taking care of your eyes is increasingly important in today&#8217;s digital age, where hours are spent looking at <strong>computers<\/strong> and <strong>mobile phones.<\/strong> Cashew nuts can be a beneficial addition to your diet to support eye health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">More health benefits of cashew nuts<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cashew nuts may also aid digestion due to their <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fibre<\/a>&nbsp;content, which promotes regular bowel movements.<\/li>\n\n\n\n<li>Studies have highlighted their positive impact on <strong>osteoarthritis<\/strong>, an inflammatory joint disease.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li>Additionally, their <strong>zinc<\/strong> content can benefit your <strong>hair<\/strong> and <strong>nails.<\/strong><\/li>\n\n\n\n<li>The nutrients in cashew nuts, including <strong>folate<\/strong> and <strong>zinc,<\/strong> also support a healthy <strong>immune system.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[18]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-1124x749.jpg\" alt=\"Health Benefits of Cashew Nuts\" class=\"wp-image-541036\" title=\"Health Benefits of Cashew Nuts\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_much_energy_and_nutrients_do_they_contain\"><\/span>How much energy and nutrients do they contain?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cashew nuts are a treasure trove of beneficial <strong>micronutrients<\/strong> and <strong>macronutrients.<\/strong> While their content can vary slightly due to factors like climatic conditions, storage, and processing methods, the nutrient profile remains largely consistent.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Average content of calories and macronutrients in cashew nuts<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">NUTRITIONAL VALUES OF CASHEW NUTS<\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">581 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">of which saturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">of which monounsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">of which polyunsaturated fatty acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">26.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">of which which sugars<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.3 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[19]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What macronutrients do cashews contain?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cashew nuts are rich in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>healthy fats<\/strong><\/a>, primarily <strong>monounsaturated fatty acids (MUFA),<\/strong> with <strong>oleic acid<\/strong> being the predominant one. This acid is known for its positive effects on <strong>cholesterol levels.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[18,19]<\/mark><\/sup><\/li>\n\n\n\n<li>Additionally, they contain <strong>polyunsaturated fatty acids (PUFA),<\/strong> with<strong> linoleic acid<\/strong> being the most abundant essential fatty acid.<\/li>\n\n\n\n<li>While cashew nuts also offer a significant amount of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>protein<\/strong><\/a>, they don&#8217;t provide an optimal spectrum of essential amino acids, which disqualifies them from being a complete source of protein.<\/li>\n\n\n\n<li>They&#8217;re also a source of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fibre<\/strong><\/a>. Thanks to this, they&#8217;re beneficial for your <strong>gut microbiome<\/strong> and <strong>digestion.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What vitamins do cashews contain?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitamin E<\/strong> acts as an effective antioxidant, helping the body combat <strong>antioxidative stress.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin B3 (niacin)<\/a>&nbsp;supports the functioning of the <strong>nervous system<\/strong> and <strong>mental health,<\/strong> while also <strong>reducing fatigue<\/strong> and <strong>exhaustion.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/folic-acid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Folate<\/a>&nbsp;is particularly essential for women, playing a role in the <strong>growth of embryonic tissues during pregnancy<\/strong> and contributing to <strong>blood formation<\/strong> and <strong>immune system function.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin K<\/a>, which is important for <strong>normal blood clotting<\/strong> and maintaining healthy <strong>bones.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[18]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What minerals do cashews contain?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Calcium<\/a>, which is essential for <strong>blood clotting,<\/strong> muscle function, and <strong>nerve transmission.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/triple-magnezium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Magnesium<\/a>&nbsp;contributes to <strong>electrolyte balance, cell division,<\/strong> and <strong>nervous system function. <\/strong>It may also help alleviate <strong>muscle cramps<\/strong> and reduce <strong>cramps during menstruation<\/strong> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/nine-tips-to-relieve-painful-menstruation-and-harmonise-your-cycle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">premenstrual syndrome (PMS)<\/a>, as indicated by some studies.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Phosphorus<\/strong> supports the function of <strong>cell membranes<\/strong> and helps maintain normal <strong>bone<\/strong> and <strong>tooth<\/strong> structure.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Potassium<\/a>, which is essential for maintaining normal <strong>blood pressure.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/zinc-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zinc<\/a>, which plays a crucial role in <strong>nutrient metabolism<\/strong> and maintains normal <strong>fertility, reproduction,<\/strong> and <strong>testosterone levels in the blood.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[18]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What bioactive compounds do cashews contain?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Phytosterols<\/strong> help reduce the absorption of cholesterol from the diet.<\/li>\n\n\n\n<li><strong>Lutein<\/strong> and <strong>zeaxanthin<\/strong> act as antioxidants, combating oxidative stress.<\/li>\n\n\n\n<li><strong>Phenolic compounds<\/strong> are a group of <strong>biologically active substances<\/strong> known for their <strong>antioxidant, anti-inflammatory,<\/strong> and other beneficial effects.<\/li>\n\n\n\n<li><strong>Beta-carotene<\/strong> is an <strong>antioxidant<\/strong> and also converts into <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-a-retinol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin A<\/a>.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"In_what_forms_are_cashews_available\"><\/span>In what forms are cashews available?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you want to enjoy the <strong>natural flavour<\/strong> of nuts while reaping their <strong>benefits,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">natural cashew nuts<\/a> are the right choice for you. For a bit of variety, you can also enjoy flavoured ones or have them even in the form of butter.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cashews coated in <strong>chocolate, yoghurt,<\/strong> or <strong>caramel<\/strong> are perfect for those with a sweet tooth. You can enjoy them as a sweet treat after lunch or add them to your porridge or yogurt with muesli.<\/li>\n\n\n\n<li>Conversely, <strong>roasted<\/strong> and <strong>salted cashews<\/strong> or those with <strong>chilli<\/strong> flavour will appeal to lovers of savoury treats. They make a great snack alternative to chips.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Cashew butter<\/a> is made by blending cashew nuts, so it has the same nutritional value. If you have a sweet craving, you can opt for a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kesu-maslo-s-kokosom-bielou-cokoladou-a-jahodami-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">flavoured version<\/a>.<\/li>\n\n\n\n<li><strong>Cashew flour<\/strong> is useful when you&#8217;re looking for an alternative to classic white wheat flour. It&#8217;s gluten-free, making it great for a gluten-free diet.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-1124x749.jpg\" alt=\"In What Forms Are Cashews Available?\" class=\"wp-image-541052\" title=\"In What Forms Are Cashews Available?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cashews_and_their_safety\"><\/span>Cashews and their safety<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As we&#8217;ve already mentioned, raw cashew nuts contain a toxic substance called <strong>urushiol.<\/strong> This is primarily toxic to the skin and mucous membranes, causing <strong>contact dermatitis,<\/strong> a surface inflammatory reaction on the skin. However, heating cashew nuts removes urushiol. You don&#8217;t need to worry about roasting, cooking, or baking them at home. The manufacturer takes care of this during processing before the nuts reach the store.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Are cashews allergens?<\/h3>\n\n\n\n<p>Cashew nuts are among allergens, just like other types of nuts. They are listed as <strong>allergen number 8.<\/strong> According to recent research, cashew allergies are on the rise. Therefore, if you&#8217;re prone to allergic reactions, it&#8217;s possible that this might apply to cashews as well. Always be cautious, and if an allergy manifests, it&#8217;s advisable to avoid this type of nut completely.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Are cashews suitable during pregnancy and breastfeeding?<\/h3>\n\n\n\n<p><strong>Pregnant women can safely enjoy<\/strong> cashew nuts. The old recommendation to avoid nuts during this period no longer holds. On the contrary, pregnant women can benefit from this nutrient-rich food. The same applies to breastfeeding mothers. However, during these periods, it&#8217;s essential to be particularly careful to ensure that the nuts are <strong>not mouldy or otherwise spoiled.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-1124x749.jpg\" alt=\"Are Cashews Suitable During Pregnancy?\" class=\"wp-image-541068\" title=\"Are Cashews Suitable During Pregnancy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_much_cashews_can_you_eat_daily\"><\/span>How much cashews can you eat daily?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Specific daily recommendations for cashew consumption are nowhere to be found. However, dietary guidelines suggest that we should ideally consume about <strong>30 g of nuts<\/strong> daily, roughly equivalent to <strong>one handful.<\/strong> The choice of nut type is yours, but mixing it up with a variety is always a good idea!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This quantity should also fit within the recommended daily fat intake, which should make up <strong>30% of the total daily energy intake.<\/strong> For a 2000 kcal diet, this is 600 kcal or 67 g of fat. 30 g of cashew nuts contains approximately 13 g of fat. This portion provides a significant amount of healthy fats to the body while leaving room to obtain fats from other sources (fish, meat, oils, dairy products, etc.).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re interested in exploring other nutritious nuts to add to your diet, don&#8217;t miss the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/nuts-and-everything-you-need-to-know-about-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Which Nuts Are the Most Nutritious and What Health Benefits Do They Have?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_store_cashews\"><\/span>How to store cashews?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proper storage of cashew nuts is essential to prevent them from molding or spoiling, especially given their <strong>higher carbohydrate content<\/strong> compared to other nuts. To protect them from mold and oxidation, store cashew nuts in a <strong>dark,<\/strong> <strong>dry<\/strong> <strong>place<\/strong> like a pantry. For even better preservation, store them <strong>in a sealed glass container in the refrigerator.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more tips on how to store food properly to make it last longer, check out the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-store-food-properly-to-last-as-long-as-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Properly Store Food to Make It Last Longer.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_can_you_use_cashews\"><\/span>How can you use cashews?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cashew nuts are versatile and can be used in various ways beyond morning porridge or yoghurt. Here are some ideas to incorporate them into your diet:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you really like your classic meals, add them to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/porridge\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oatmeal<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/farmer-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quark<\/a>, or <strong>yoghurt<\/strong> along with muesli and <strong>fresh<\/strong> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">freeze-dried<\/a>&nbsp;fruit.<\/li>\n\n\n\n<li>Use them as an ingredient in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/granola\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">granola<\/a>, homemade muesli, or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/5-best-recipes-for-homemade-muesli-bars\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muesli bars<\/a>.<\/li>\n\n\n\n<li>Incorporate them into cakes, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/bundt-cake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bundt cakes<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/muffins\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muffins<\/a>, or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-banana-bread\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">banana bread<\/a>.<\/li>\n\n\n\n<li>Make a crust for <strong>cakes<\/strong> or <strong>desserts.<\/strong><\/li>\n\n\n\n<li>Use them as a base for sweet creams in <strong>raw, vegan,<\/strong> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-bake-strawberry-mini-cheesecakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">no-bake desserts.<\/a><\/li>\n\n\n\n<li>Create sauces for <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-spaghetti-with-cashew-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pasta<\/a> or meat dishes.<\/li>\n\n\n\n<li>Sprinkle them on pasta or vegetable <a class=\"ek-link\" style=\"font-size: 1rem;\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-tuna-salad-with-cashew-nuts-and-calorie-free-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">salads<\/a><span style=\"font-size: 1rem;\">&nbsp;for added crunch.<\/span><\/li>\n\n\n\n<li>Make <strong>cashew milk<\/strong> by blending the nuts with water and straining the mixture.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cashew nuts can be used interchangeably with other popular nuts like <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/almonds-all-you-need-to-know-about-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">almonds<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/peanuts-and-everything-you-need-to-know-about-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">peanuts<\/a>. At the end of the day, incorporating a variety of nuts into your diet will bring you diverse health benefits.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/8A1A4532_5000-1124x749.jpg\" alt=\"How Can You Use Cashews?\" class=\"wp-image-541084\" title=\"How Can You Use Cashews?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/8A1A4532_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/8A1A4532_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/8A1A4532_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/8A1A4532_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Perhaps cashew nuts have already won you over with their <strong>delicate texture<\/strong> and pleasant <strong>sweet taste.<\/strong> They are a tasty snack that is also rich in beneficial nutrients. Thanks to their content of <strong>antioxidants, vitamins, minerals, proteins,<\/strong> and other nutrients, they offer numerous <strong>health benefits.<\/strong> They contribute to maintaining good <strong>cardiovascular health, vision, and bone health,<\/strong> and can even support <strong>weight loss<\/strong> efforts. So don&#8217;t hesitate to try preparing a tasty and healthy recipe with cashew nuts or delicious cashew butter.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>How did you find today&#8217;s article? Did you discover something new? If so, we&#8217;d be delighted if you shared it with your friends and family.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cashews are impressive for their delicious taste and nutritional profile rich in beneficial nutrients. Do you know what benefits they offer? Find out in today&#8217;s article.<\/p>\n","protected":false},"author":156,"featured_media":540959,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6701,7631,7349,6989,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-542184","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-cashew","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"tag-nuts","12":"tag-weight-loss","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cashews: A Food Packed With Nutrients. 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They contain antioxidants, vitamins, healthy fats, fibre and are great for your heart, eyes, and even weight loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-24T10:42:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-24T10:42:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/Copy-of-Potreningova-vyziva.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/cashew-nuts-everything-you-need-to-know\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Cashews: A Food Packed With Nutrients. 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