All love the creamy, crescent-shaped nuts. They are not just a tasty snack but also widely contribute to women’s health. Sourced from the cashew tree—a tropical tree native to Brazil—cashews are now cultivated in various parts around the world and are widely available and popular.
These tasty nuts are naturally loaded with vitamins, minerals, and healthy fats. These high nutrient-dense nuts can significantly influence a woman’s overall wellness, from promoting reproductive health to increasing energy levels. In this blog post, we will discover the nutrient composition of cashew nuts, the multiple health benefits these nuts offer to women, ways to incorporate them into daily routine, and guide you with daily consumption recommendations.
Nutrient Composition Of 1 Ounce (28 grams) Of Cashew Nuts Offer:
- Calories: 163 kcal
- Protein: 4.4 g
- Fat: 13.1 g
- Saturated Fat: 2.6 g
- Carbohydrates: 9.3 g
- Fiber: 0.8 g
- Sodium: 105 mg
Top 10 Cashew Benefits For Female Health:
1.) Regulates Blood Sugar During Pregnancy: There are high chances of suffering from diabetes if you are already dealing with weight and obesity issues. The high amount of protein and healthy fats in cashew nuts helps regulate blood sugar levels. Cashew nuts are generally low in sugar and show a low glycaemic index which significantly reduces the chances of gestational. Hence, cashew nuts for pregnant women are safe to consume, in moderation.
2.) Better Fetal Growth: Cashew nuts are enriched with all the essential vitamins and minerals that are required for the optimum growth of the fetus during pregnancy. The high content of Omega-3 fatty acids is highly beneficial for optimal fetal growth and is vital for the development of the brain and retina in the fetus. It is also found in various research that omega-3 in the body of pregnant women reduces the risk of developing perinatal depression.
3.) Supports Heart Health: According to various studies, women are more prone to developing heart diseases than men and hence need to be more vigilant. The magnesium in cashew nuts aids in relaxing the blood vessels, thus significantly reducing the risk of hypertension, which in turn reduces the risk of developing heart disease.
4.) Promotes Hormonal Balance: Cashew nuts contain a sufficient amount of magnesium, which reduces the chances of hormonal imbalance. Thus, by helping to manage hormone levels, magnesium helps alleviate symptoms associated with premenstrual syndrome (PMS) like mood swings, fatigue, irritability, and menopause. For women experiencing hormonal imbalance, adding cashew nuts to their diet may help provide relief.
5.) Aids in Weight Loss: Cashew nuts are a great source of protein and healthy fats, which are important for weight loss. It improves the metabolism rate and thus aids in digestion. Cashews also have high fiber, which helps you provide sustained energy and fuller for a longer duration, therefore reducing the need for frequent munching and cravings.
6.) Supports Reproductive Health: Zinc is an important element to improve reproductive health and cashew nuts are a great source of zinc. It helps enhance fertility in women by regulating hormones and ovulation, for women planning to conceive, incorporating cashew nuts can be a great idea to stimulate fertility levels.
7.) Reduces Stress & Promotes Better Sleep: Magnesium is also known as a ‘relaxation mineral’ due to its calming effects on the nervous system. Cashew nuts have a good amount of magnesium and hence help reduce stress and anxiety levels in women. Reducing stress automatically helps in promoting good quality sleep and also facilitates mental well-being.
8.) Enhance Mood: Cashew nuts consist of tryptophan, an amino acid that the body uses to produce serotonin, the ‘feel good’ hormone. Thus, higher serotonin means enhanced mood upliftment and relieves mood swings. It helps drive a positive approach and reduces the chances of anxiety and depression.
9.) Boosts Immunity: The presence of copper and zinc in cashew nuts helps boost immune function. These minerals are responsible for the production of white blood cells, which strengthen the body’s immune system and fight infection. Thus, by strengthening the immune function in women’s bodies, cashew nuts are a must-have and should be included in the diet.
10.) Supports Bone Health: Generally, women are more prone to arthritis and osteoporosis. Cashew nuts consist of a good amount of copper and calcium that help boost bone health and maintain stronger bones, whereas, magnesium in cashew nuts helps reduce bone fractures. Copper in cashew nuts helps in maintaining bone density and preventing osteoporosis.

Different Ways To Incorporate Cashew Nuts Into Your Routine:
- Raw or Roasted: The very basic and common way of including these creamy nuts in your diet is to have them as a healthy snack just as it is – raw or lightly roasted with a hint of flavourful spices like black pepper, salt, etc.
- Cashew Butter: It is highly popular nowadays to have Cashew Butter as a creamy spread to your bread with or on parathas, or along with crackers.
- Cashew Milk: It is the best dairy-free alternative to try for smoothies and cereals, for individuals who are dairy allergic.
- Curries and Sauces: Cashew paste can be added to Indian curries and dishes which gives a rich flavor and thick texture to the dish.
- Desserts: These can be used in baking or topping your muffins, breads, etc.
Note: Try the best organic raw cashew nut directly from the farm to your fork, minimally processed without preservatives.
Daily Recommended Quantity Of Cashew Nuts To Intake
For most women, 1 ounce (about 18-20 cashews) per day is sufficient to reap the benefits. Overconsumption may lead to weight gain due to their high-calorie content, so take it at a moderate amount.
We have the best organic roasted cashew nuts available online which are mildly seasoned using organic spices to add a delightful taste to your all-time favorite nutty snack. These are highly nutrient-dense nuts that must be added to your daily diet to claim the rewarding health benefits that cashew nuts possess.
FAQs – Cashew Nut Benefits For Women’s Health
1.) Are cashews safe for women during pregnancy?
Yes, cashews are safe and beneficial during pregnancy as they provide essential nutrients like folate and healthy fats.
2.) Can cashews help with weight loss?
Yes, in moderation. Their protein and fiber content promote satiety, reducing the likelihood of overeating.
3.) Do cashews improve skin health?
Yes, the copper in cashews boosts collagen production, keeping skin smooth and youthful.
4.) Are cashews good for heart health?
Yes, the monounsaturated fats (HDL) in cashews help lower bad cholesterol (LDL) and improve heart health.
5.) Can cashews be eaten raw?
Yes, raw cashews are safe to eat and retain their nutritional value. However, ensure they are not contaminated with toxins during processing.
6.) Are cashews suitable for people with nut allergies?
No, cashews can trigger allergic reactions in those with nut allergies. Consult a doctor if unsure.
7.) Do cashews help with PMS symptoms?
Yes, the magnesium in cashews can alleviate cramps and mood swings associated with PMS.
8.) How do cashews benefit hair health?
Cashews contain copper, which strengthens hair follicles and enhances natural pigmentation.
9.) Can cashews cause weight gain?
Only if consumed in large quantities. Stick to the recommended daily intake to avoid excessive calorie consumption.
10.) Is it okay to eat cashews every day?
Yes, eating cashews daily in moderation is healthy and can provide numerous benefits.
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