Health Benefits of Cashews: The Energy Nut You’ll Love

Cashew nuts in a bowl

Smooth, creamy, and irresistibly satisfying — cashews are one of Singapore’s most loved nuts. From stir-fry dishes and curry bases to roasted snacks and desserts, they’re as versatile as they are nutritious. The health benefits of cashews make them more than a tasty indulgence — they’re a powerful source of energy, heart protection, and overall vitality.

Nutritional Profile of Cashews

Cashews deliver a well-rounded nutrient profile that supports daily energy and long-term wellness. A 28 g serving (about 18 cashews) provides:

Protein: 5 g
Healthy fats: 12 g (mostly monounsaturated)
Iron: 1.9 mg
Zinc: 1.6 mg
Magnesium: 82 mg
Copper: 0.6 mg (67% of daily needs)

This nutrient blend helps maintain strong bones, stable energy, and healthy blood flow — all essential for busy, active lifestyles.

Health Benefits of Cashews for Energy and Metabolism

Health Benefits of Cashews for Energy and Metabolism

Cashews earn their title as “the energy nut” thanks to their perfect balance of healthy fats, protein, and complex carbohydrates. Together, these nutrients provide steady, sustained energy without the sugar crashes of processed snacks.

Magnesium and iron support oxygen transport and muscle function, while copper helps the body produce energy at a cellular level. The health benefits of cashews also include improved stamina, making them ideal for anyone needing a mid-day boost or a pre-workout snack.

Cashews and Heart Health

Cashews and Heart Health

Although cashews are rich in fats, most of these are the heart-friendly kind. The health benefits of cashews include their ability to help lower LDL (“bad”) cholesterol and improve HDL (“good”) levels.

They also contain plant sterols and antioxidants that protect against inflammation — key factors in cardiovascular health. In one study, people who included cashews in their diet showed better blood lipid profiles compared to those who avoided nuts entirely.

For Singaporeans who enjoy snacking, replacing fried or sugary treats with plain roasted cashews can be a simple step toward a healthier heart.

Cashews for Brain and Mood Support

Cashews are naturally rich in magnesium and tryptophan — nutrients involved in mood regulation and nerve health. Magnesium helps calm the nervous system, while tryptophan supports serotonin production, which contributes to feelings of relaxation and wellbeing.

Regular intake may reduce stress and support better sleep quality. Combined with their energy-boosting qualities, the health benefits of cashews make them one of the best snacks for both physical and mental performance.

Bone and Immune Strength

Bone and Immune Strength

Beyond energy, cashews help strengthen bones and support the immune system. Their zinc and copper content play crucial roles in collagen formation, joint health, and wound healing. Magnesium also works alongside calcium to maintain bone density — especially important for older adults or post-menopausal women.

Including cashews regularly, in moderation, can thus contribute to stronger bones and better immune function over time.

How to Enjoy Cashews Wisely

How to enjoy Cashews wisely

Cashews are naturally creamy and rich, so portion control is key. Nutritionists recommend about 18 cashews (28 g) daily — roughly a small handful.

Simple ways to add them to your diet:

Toss roasted cashews into stir-fries or curries for crunch and flavour.
Blend into smoothies or sauces for natural creaminess.
Sprinkle chopped cashews over oatmeal or salads.
Enjoy raw or lightly roasted cashews as a wholesome snack.

Choose unsalted or dry-roasted options to minimise sodium and store them in airtight containers to keep their natural oils fresh.

The Takeaway

Delicious and nutrient-rich, the health benefits of cashews go far beyond taste. These creamy nuts are packed with minerals that support energy, heart health, brain function, and bone strength.

Whether you’re fuelling up for a long day or looking for a healthy alternative to processed snacks, a handful of cashews can give your body the boost it needs — naturally and deliciously.

Next in our Nut Series, discover Pecans — The Heart Helper and learn how this antioxidant-rich nut supports longevity and cardiovascular health. PRIME

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PRIME Magazine

PRIME is a bi-monthly health and lifestyle magazine for those aged 40 and above. Published since 2006 by Spring Publishing, it features inspiring cover stories of celebrities, as well as other health and lifestyle information. Prime has also featured leading celebrities such as Brad Pitt, Matt Damon, Tom Hanks, Julia Roberts, Angelina Jolie, Kate Winslet, Mary Buffett, and many others.

Each issue contains a Special Feature that covers a specific theme or topic, a Cover Story, an Ask the Doctor section (where doctors answer readers’ questions), Nutrition and Well-being segments, and Leisure and Lifestyle content.

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