Here's the science behind the amazing health benefits of organic cashews

June 18, 2021 Ana S

Not all fats are bad for you. Some fats, especially unsaturated ones, actually help keep your heart healthy by supporting healthy cholesterol and blood pressure levels already within the normal range.

Cashew nuts, or cashews, are a rich source of monounsaturated fats, the same type of healthy fats you’ll find in olive oil, avocados and fatty fish like salmon and tuna. High intake of monounsaturated fats is linked to healthy levels of high-density lipoprotein (HDL), or good cholesterol. [1]

Cashews refer to the seeds produced by a tropical evergreen tree known scientifically as Anarcadium occidentale. The cashew tree produces small, red-yellow false fruits or accessory fruits known as cashew apples. What you know as cashew nuts dangle off the base of cashew apples. In other words, cashew apples act as a receptacle for cashew nuts.

Although many people think of cashews as nuts, they are not true nuts. True nuts come from fruits that contain a single seed and have hard shells that don't split open when they mature.

Cashew trees are native to South America. But some of the major producers of organic cashews today include Asian and African countries like India, Mozambique, Vietnam and Nigeria.

The amazing nutritional profile of cashews

Cashews are packed with a plethora of vitamins and minerals, as well as protein and fiber. Here’s a list of the nutrients you can get from a 100-gram serving of raw cashews: [2]

Healthy fats, 56% of the Daily Value (DV)
Protein, 36% of the DV
Carbohydrates, 11% of the DV
Fiber, 12% of the DV
Copper, 244% of the DV
Phosphorus, 85% of the DV
Magnesium, 73% of the DV
Manganese, 72% of the DV
Iron, 37% of the DV
Zinc, 53% of the DV
Potassium, 14% of the DV
Selenium, 36% of the DV
Folate (vitamin B9), 6% of the DV
Niacin (vitamin B3), 7% of the DV
Pantothenic acid (vitamin B5), 17% of the DV
Riboflavin (vitamin B2), 4% of the DV
Thiamine (vitamin B1), 35% of the DV
Pyridoxine (vitamin B6), 32% of the DV
Vitamin E, 4% of the DV
Vitamin K, 28% of the DV

The science-backed health benefits of cashews

Given their remarkable nutritional profile, it’s not surprising that cashews are linked to a wide range of health benefits. Here are some of them:*

They support healthy immune function

Cashews are a great source of zinc. This mineral plays a key role in maintaining healthy immune function and promoting natural wound healing. According to a review published in the American Journal of Clinical Nutrition, zinc supports multiple aspects of the immune system. [3]

Zinc also functions as an antioxidant, protecting cells from harmful free radicals. Damage caused by these unstable molecules has been linked to chronic issues according to a review published in Pharmacognosy Reviews. [4]

Thanks to their high zinc content, cashews provide excellent immune support.

They promote healthy eye function

Snacking on cashews is a great way to maintain healthy eyesight. They are a great source of lutein and zeaxanthin, the only dietary carotenoids that accumulate in the macula region of the retina, which enables vision. As potent antioxidants, these carotenoids help protect your eyes from free radical damage. [5]

They support healthy digestion

Cashews are rich in fiber, a macronutrient that supports healthy digestive function. Cashew nuts are also rich in manganese, an essential mineral that supports your body’s ability to digest protein and carbohydrates.

They support sensible weight management plans

Some people avoid cashews and other nuts because of their high fat content. But the fats in cashews are actually good for your health, and so are the protein and fiber in them. Thanks to their abundance of nutrients, cashew nuts can make you feel full for longer. This can discourage snacking between meals or overeating. To help you achieve reasonable weight management goals, eat a healthy diet that includes cashews and exercise regularly.

They promote strong and healthy bones

Cashews are rich in minerals that help maintain healthy bone structure, such as magnesium, manganese and copper. Magnesium supports optimal bone mineral density, the primary indicator of bone health, while manganese contributes to the formation of bones and connective tissues. Together with magnesium and manganese, copper can also help you maintain healthy bones. [6][7][8]

They support healthy cardiovascular function

The monounsaturated fats in cashews help support a health heart by maintaining healthy cholesterol levels that are already within the normal range according to a 2012 review published in the journal Nutrients. [9]

HDL cholesterol is also called good cholesterol because it picks up excess cholesterol in your blood and takes it back to the liver, where it is broken down and removed from your body. If left unchecked, excess cholesterol, especially low-density lipoprotein (LDL) cholesterol, can accumulate along the walls of your arteries and cause blockages. [10]

They naturally elevate your mood

Cashews are a great pick-me-up snack for when you’re feeling down or sluggish in the afternoon. That’s because cashews contain tryptophan, an amino acid that your body uses to make a number of important hormones, including serotonin and melatonin. [11]

Where to get clean, lab-verified organic cashews

Cashews are among the most popular nuts on the market today. You can easily find bags of cashews in grocery stores and health food stores. But very few cashew products are lab tested for contaminants such as heavy metals and glyphosate.

This is why the Health Ranger Store is bringing you Health Ranger Select Organic Raw Cashews. Our premium organic raw cashews are sourced directly from trusted growers in Brazil and are not exposed to radiation, fumigation or toxic chemicals.

Health Ranger Select Organic Raw Cashews are among the most versatile organic products you’ll find on the market. You can eat them straight out of the bag to boost your intake of healthy monounsaturated fats, protein, fiber and antioxidants. Try soaking them overnight so you can add them to your breakfast smoothie the next day.

Health Ranger Select Organic Raw Cashews are vegan, non-China, non-GMO and certified organic and Kosher. They are also extensively lab tested for heavy metals, glyphosate and microbiology.

How to incorporate cashews into a balanced diet

Cashews are a versatile culinary ingredient. For starters, they can get really creamy and sweet when soaked and blended. They can also get savory when roasted with aromatic herbs and spices.

Because cashews are way softer than other nuts, they have a naturally silky texture. Cashews also absorb flavors well. Here’s how you can enjoy cashews and add them to your diet: [12]

Eat cashews raw – The easiest way to include them in your daily routine is to eat them raw as a snack. Cashews are infinitely healthier than salted chips, candies, sweetened pastries and other highly processed snacks.
Toast cashews – Cashews are rich in protein and are great for snacking. But there’s more than one way to eat this nutritious superfood. To keep things light and interesting, try toasting cashews with rosemary, Himalayan salt and organic coconut sugar or your favorite herbs and spices.
Puree cashews – Ditch store-bought peanut butter and make your own healthy cashew nut butter spread at home. Start by blending cashews until you get a creamy mixture. Then, add organic coconut oil and blend until you reach your desired consistency. Spread it on toast, mix it with pancake batter or use it to make delicious and healthy nut butter smores.
Blend cashews into milk – Make your own creamy, plant-based milk substitute by blending cashews with water and a natural sweetener, such as organic coconut sugar. With a few more ingredients, you can even make your own cheese and yogurt using organic cashews.
Make organic cashew chicken – Cashews aren’t just for snacking. You can also toss them into a savory dish, like cashew chicken, for added flavor and texture. Cashew chicken is a Chinese-American dish made with organic chicken and roasted cashew nuts coated in a sweet sauce.
Toss cashews into stir-fries or fried rice – Chop a handful of raw organic cashews and add them to your stir-fried dish or fried rice for added flavor and texture.
Make korma – Ground cashews form the base of korma, a creamy and nutty sauce that’s popular in India. Korma is often used in vegetarian and meat-based stews in India and Pakistan.