Cashew (Kaju) Benefits: 8 Reasons to Eat Them Daily
Quick answer
Cashews (kaju) are rich in heart-healthy monounsaturated fats, plant protein, magnesium, copper, iron and zinc. Eaten in moderation, they can be part of a heart-healthy diet. A standard 28 g serving is about 20 W320 cashews.
key takeaways
- A handful (28g) of cashews delivers heart-healthy fats, protein and key minerals.
- A good source of iron, magnesium, copper and zinc.
- 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.
Sources
Nutrition figures are per the USDA FoodData Central records below. This article is general information, not medical advice.
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