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What are the health benefits of cashew nuts?

Nov 07, 2025 Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Cashews, as a common nut, are rich in various nutrients. Their core benefits include providing nutrition, supporting heart and brain health, promoting bowel regularity, antioxidant effects, and boosting immunity. Cashews contain abundant high-quality protein, unsaturated fatty acids, B vitamins, calcium, iron, zinc, and other essential nutrients, which play important roles in maintaining normal physiological functions of the human body.

As a common nut, cashews are rich in various nutrients, with core benefits including nutritional supplementation, heart and brain health support, intestinal lubrication and constipation relief, antioxidant effects, and immune enhancement. The details are as follows:

1. Nutritional Supplementation: Cashews contain abundant high-quality protein, unsaturated fatty acids, B-complex vitamins, calcium, iron, zinc, and other essential nutrients. These components are crucial for normal physiological functions, providing energy, meeting daily nutritional needs, and helping maintain stable bodily functions.

2. Heart and Brain Health: The unsaturated fatty acids in cashews help regulate blood lipid levels and reduce the accumulation of harmful cholesterol, thereby protecting cardiovascular health. Additionally, the phospholipids and B-complex vitamins in cashews positively influence the metabolism of brain nerve cells, potentially improving memory and nourishing brain tissue.

3. Intestinal Lubrication and Constipation Relief: Cashews are rich in natural oils, which can lubricate the intestines, promote intestinal motility, and help soften stools. This effectively relieves constipation, especially beneficial for individuals experiencing bowel difficulties due to insufficient dietary fiber intake or dry intestines.

4. Antioxidant Effects: Cashews contain antioxidants such as vitamin E and polyphenols. These substances help eliminate excess free radicals in the body, reduce cellular damage caused by free radicals, slow skin aging, protect body tissues from oxidative stress, and enhance the body's overall antioxidant capacity.

5. Immune Enhancement: The high-quality protein in cashews serves as a key building block for immune cells. Combined with various minerals and vitamins, it provides ample nutritional support to the immune system, helps boost immune cell activity, strengthens the body's resistance, and reduces susceptibility to external pathogens.

When consuming cashews, it is important to control portion sizes to avoid excessive calorie intake. Individuals with nut allergies should avoid consumption to ensure safety.

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