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Cashew (Kaju) Benefits: 8 Reasons to Eat Them Daily
House of Nuts editorial teamUpdated 2 July 20265 min read
Quick answer
Cashews (kaju) are rich in heart-healthy monounsaturated fats, plant protein, magnesium, copper, iron and zinc. Eaten in moderation (about a handful / 28g a day) they support heart health, bones, immunity, energy and glowing skin.
key takeaways
- A handful (28g) of cashews delivers heart-healthy fats, protein and key minerals.
- Great for iron, magnesium and copper — energy, bones and immunity.
- Choose plain or lightly roasted over heavily salted for daily eating.
- 4–6 a day is a sensible amount for most adults.
Kaju (cashews) are one of India's most-loved nuts — creamy, satisfying and surprisingly good for you. Here's what a small daily portion delivers.
Top benefits of cashews
- •Heart health — monounsaturated fats help support healthy cholesterol.
- •Strong bones — rich in magnesium, copper and manganese.
- •Energy & iron — a quick, satisfying plant-protein snack.
- •Immunity — zinc and antioxidants support your defences.
- •Skin & hair — copper aids collagen and natural pigment.
- •Eye health — lutein and zeaxanthin antioxidants.
How to eat them
Enjoy 4–6 cashews a day as a snack, soaked overnight, in gravies, or as kaju katli. Choose plain or lightly roasted over heavily salted for the most benefit.
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