The cashew (Anacardium occidentale) is a tropical fruit widely enjoyed in Brazil and around the world for its sweet flavor and versatility. Beyond its delicious taste, it is packed with important nutrients such as vitamins, minerals, antioxidants, and healthy fats.
While many people know cashew for its nut or the juicy cashew apple, few realize that regular consumption can actually help improve several health conditions. In this article, you’ll discover 7 health problems that cashew consumption can help improve, backed by nutritional benefits and scientific evidence.
1. High cholesterol
This nut is rich in unsaturated fats, especially oleic acid—the same heart-healthy fat found in olive oil. These fats help lower LDL (“bad”) cholesterol while boosting HDL (“good”) cholesterol.
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Cashews also contain phytosterols, which reduce cholesterol absorption in the intestines.
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Eating unsalted cashews in moderation can be part of a heart-healthy diet.
đź“Ś Tip: Opt for raw or lightly roasted cashews without added salt to maximize cardiovascular benefits.
2. Anemia
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Iron is crucial for preventing and treating iron-deficiency anemia.
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Copper aids in the absorption of iron and the formation of red blood cells.
Regular consumption of cashews can be a natural nutritional boost for those with anemia or low iron levels.
3. Weak immune system
The tropical apple (the fleshy, colorful part) is an exceptional source of vitamin C. In fact, 100g of this fruit can contain more vitamin C than the same amount of oranges.
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Vitamin C strengthens the immune system, helping the body fight off colds and infections.
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It also acts as a powerful antioxidant, protecting cells from damage.
This makes the tropical fruit and its seed an excellent option during seasonal transitions or for anyone aiming to strengthen their immune system naturally.
4. Skin problems
Thanks to its antioxidants, including vitamin C and phenolic compounds, cashew consumption can contribute to healthy, radiant skin.
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Promotes collagen production, keeping skin firm and elastic.
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Supports wound healing.
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Fights free radicals that cause premature aging.
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The oil extracted from this nut is often used in cosmetic products to hydrate and nourish the skin.
5. Weak bones
These nuts are an excellent source of magnesium and phosphorus, two minerals essential for bone health.
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Magnesium helps the body absorb calcium and supports bone and teeth strength.
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Phosphorus works alongside calcium to maintain strong bone structure.
Eating this nutrient-rich nut regularly can help protect against osteoporosis and lower the risk of fractures, especially in older adults.
6. Fatigue and lack of energy
Thanks to their protein, healthy fats, and complex carbohydrates, cashews are a great source of lasting energy.
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Vitamin B1 (thiamine) in cashews helps convert carbohydrates into energy.
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Magnesium plays a role in reducing muscle fatigue.
This makes cashews an excellent snack before workouts or during busy days when extra energy is needed.
7. Inflammation
This fruit contains natural anti-inflammatory agents that may help alleviate inflammation and pain.
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Antioxidants in cashews combat chronic inflammation in the body.
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Their vitamin K content supports proper blood clotting and aids recovery from injuries.
Regular consumption may help those with inflammatory conditions such as arthritis or muscle pain.
Tips for consuming cashews healthily
To get the most benefits from cashews:
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Choose unsalted nuts to avoid excess sodium.
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Enjoy the cashew apple fresh or as natural juice, avoiding added sugars.
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Keep portions moderate, as cashews are calorie-dense.
Possible precautions
While this nut offers many health benefits, a few precautions are important:
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People allergic to tree nuts should avoid them.
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Those with kidney problems should limit intake due to their oxalate content.
Conclusion
The cashew is much more than a tasty tropical treat—it’s a powerful ally for your health. From boosting immunity to strengthening bones, lowering cholesterol, improving skin, and fighting fatigue, this fruit and its nut offer a variety of benefits.
Including cashews in your diet, in moderation, is an investment in health and quality of life.
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