- Daily Intake
- Nutritional Content Chart
- 9 Health Benefits
- 4 Potential Risks
- Cashews for PCOS
Cashews are protein-packed nuts that are a good source of vitamins, minerals, fiber, and antioxidants. For most people, consuming them in moderation is fine. But it’s important to be aware of what makes cashews not so great for some.
Cashew allergy is one of the most common nut allergies in the U.S. And if you are allergic to any tree nut, chances are you may also be allergic to cashews. Check with your doctor before munching on cashews.
High oxalate content
Cashews have a fairly high oxalate content, and eating foods with a lot of oxalates can cause kidney stones. So it’s important to keep an eye on how many cashews you’re eating. More than an ounce a day may be too much. Eating them with milk may help since calcium can help reduce oxalate absorption.
If you have kidney stones or are at risk for kidney-related conditions, you should talk to your doctor about how much is safe to eat.
Raw cashews are unsafe
Raw cashews with shells contain a chemical called urushiol, which is poisonous. This toxic substance can seep into the cashew as well. Removing the shells from raw cashews and roasting them destroys urushiol. So opt for roasted cashews when you’re at the store since they are safer to eat.
How many cashews can you eat in a day?
The nutty and creamy flavor of cashews can be tempting, and it’s easy to end up consuming too much in one sitting.
Try to consume no more than one ounce (28.35 grams) of medium cashew a day to reap health benefits. A single serving of cashews contains about 18 nuts. One way to keep your intake under control is to pack them in small, single-serving containers or bags.
What is the nutritional value of cashews?
|Total carbohydrates||8.56 grams|
|Total fats||12.4 grams|
|Vitamin C||0.14 mg|
|Pantothenic acid||0.25 mg|
|Vitamin B6||0.12 mg|
|Lutein + Zeaxanthin||6.24 µg|
|Vitamin E||0.26 mg|
|Vitamin K||9.67 µg|
9 health benefits of cashews
Nine health benefits of cashews include:
- Help maintain heart health: Cashew provides good fats and antioxidants that help manage blood pressure and cholesterol levels and keep the heart-healthy.
- Good for the muscles and bones: Cashews are a rich source of protein, calcium, phosphorous, magnesium, and vitamin K. These nutrients promote healthy bone and muscles.
- Great for healthy skin and hair: The B vitamins, vitamin E, protein, and antioxidants nourish your skin and hair from within.
- Promote healthy vision: Antioxidants such as selenium, lutein, zeaxanthin, and vitamin C protect the eyes from harmful free radicals.
- May help with weight management: Cashews are quite filling because they are protein-rich and contain fiber. They may help boost metabolism, curb appetite, and facilitate weight loss.
- Help manage blood sugar levels: Cashews are good for people with diabetes. They help manage blood cholesterol and sugar levels. Some studies report that they may help lower insulin resistance.
- Good for the brain and nerves: Unsaturated fats in cashews help improve brain health. They may play a role in improving memory. Additionally, cashews contain B vitamins and antioxidants that help protect the nerves and brain.
- Good for the gut: Fiber and polyphenols in cashew aid in digestion and promote gut immunity.
- Fight oxidative stress: Oxidative stress has been linked with inflammation and various chronic conditions including allergies, metabolic syndrome, and cardiovascular diseases. Cashews help lower oxidative stress and may play a protective role against these conditions.
Latest Nutrition, Food & Recipes News
Daily Health News
Are there any risks of eating cashews?
Consuming cashews in excess may cause an increase in blood sugar levels. Thus, they must be avoided in a large amount at least two weeks before a planned surgery. Raw cashews contain a poisonous substance called urushiol. It is thus advised to consume cashews after removing their shells and roasting them. Avoid fried or salted cashews to prevent excess calories and sodium consumption.
Some of the downsides associated with cashews include:
- High in calories: Cashews are high in calories. There is a higher likelihood of eating them in excess because they are delicious. This can cause problems such as obesity, high blood lipids, and sugar levels.
- May contribute to heartburn: Although not directly related, fatty foods such as nuts can lead to heartburn, particularly when eaten in excess.
- May cause allergies: Some people are allergic to tree nuts such as cashews. If you develop any discomfort after eating cashews or other tree nuts such as itching, hives, or difficulty swallowing or breathing, consult your doctor.
- Can cause drug interactions: You must particularly avoid cashews in excess if you are on antidiabetic medications. Cashews can lower the effect of these drugs, including insulin, and cause problems with blood sugar control.
Are cashews good for PCOS?
- Healthy snack option:
- Patients with polycystic ovary syndrome (PCOS) have a limited snack selection because they tend to bloat or get gastric issues more frequently.
- Cashews are thought to be one of the healthiest snack options for them.
- Snack on foods that have a low glycemic index and keep them on hand for when you need them.
- Cashew nuts are loaded with magnesium:
- Magnesium is an essential cofactor in over 300 enzymatic processes in the body. It is necessary for hormone metabolism and helps maintain hormonal balance.
- According to research, maintaining optimal magnesium levels may improve insulin resistance in PCOS.
- Cashews are healthy protein, carbohydrate, and fat:
- Insulin resistance and dysregulated blood sugar (even in those who are not overweight) are frequently at the root of PCOS-related symptoms, and eating protein with carbohydrate and protein sources, such as cashew nuts, can help blunt the insulin response.
- Cashew nuts are a good source of omega-3 fatty acids, which patients with PCOS should consume regularly.
- Rich in iron:
- Women with PCOS who experience heavy bleeding may suffer from iron deficiency, so it is recommended that they include iron-rich foods in their diet.
- Iron helps increase hemoglobin, which transports oxygen throughout the body, thus reducing PCOS fatigue and mood swings.
- Cashews are thought to be a good source of iron.
Nuts and seeds are high in protein, fiber, antioxidants, vitamins, and minerals, which are all beneficial to PCOS symptoms.
- These contain some healthy fats, which can have an anti-inflammatory effect, as well as provide a healthy structure to cells.
- Minerals, such as magnesium, zinc, and calcium, are abundant in many nuts and seeds.
- A serving of nuts or seeds per day can help your body in a variety of ways.
Health Solutions From Our Sponsors
Bernardino M, Parmar MS. Oxalate nephropathy from cashew nut intake. CMAJ. 2017;189(10):E405-E408.
Nutrition: Nuts & Heart Health. https://my.clevelandclinic.org/health/drugs/17283-nutrition-nuts--heart-health
Nuts, cashew nuts, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
WebMD. PCOS (Polycystic Ovary Syndrome). https://www.webmd.com/women/what-is-pcos
The Office on Women's Health. Polycystic ovary syndrome. https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome
National Institutes of Health. Polycystic Ovary Syndrome (PCOS). https://www.nichd.nih.gov/health/topics/pcos
Endocrine Society. Polycystic Ovary Syndrome (PCOS). https://www.hormone.org/diseases-and-conditions/polycystic-ovary-syndrome
Centers for Disease Control and Prevention. PCOS (Polycystic Ovary Syndrome) and Diabetes. https://www.cdc.gov/diabetes/basics/pcos.html
Top Why Cashews Are Not Good for You Related Articles
Can You Eat Avocado if You Have a Nut Allergy?Since avocado is classified as a fruit and not a tree nut, you should be able to eat avocados even if you have a nut allergy. However, some studies have shown that avocados have similar proteins as chestnuts. So if you’re allergic to chestnuts, you may have to avoid avocados.
Nutrition QuizEven if you think you're getting enough fruits and vegetables per day, how can you be sure? Take the Diet & Nutrition Quiz to learn more about eating right.
Stress-Reducing FoodsWhile there are many ways to cope with stress, one strategy is to eat stress-fighting foods. Find out which foods to eat as part of a stress management diet.
Diet and Nutrition: Are These Foods Good for You or Not?You've probably gotten mixed messages about many foods and beverages, including chocolate, coffee, and even your basic egg. Learn what the research says about some of these popular foods.
High-Fiber FoodsLearn about high-fiber foods. From fresh fruits to whole grains, these fiber-rich foods can lower cholesterol, prevent constipation, and improve digestion.
Kidney Stone PictureA stone in the kidney (or lower down in the urinary tract). See a picture of Kidney Stone and learn more about the health topic.
Kidney Stone SlideshowWhat causes kidney stones? Where is kidney stone pain located on your body? Learn the symptoms and signs of kidney stone pain. Explore kidney stone treatment and how to prevent kidney stones.
The First Signs of Kidney Stones (Nephrolithiasis)
Kidney stones are solid masses of crystalline material that form in the kidneys. Symptoms of kidney stones can include pain, nausea, vomiting, and even fever and chills. Kidney stones are diagnosed via CT scans and specialized X-rays. Treatment of kidney stones involves drinking lots of fluids and taking over-the-counter pain medications to medical intervention including prescription medications, lithotripsy, and sometimes even surgery.
Peanut AllergyPeanut allergies causes signs and symptoms that include hives, itching, redness, and a rash. Severe reactions may cause decreased blood pressure, lightheadedness, difficulty breathing, nausea, and behavioral changes. Someone with a peanut allergy should have an EpiPen with them at all times.
Protein QuizProtein is a staple in our diets, but what happens if we get too much? Take this quiz to find out the truth about protein and what's behind the high-protein diet craze!
What Dissolves Kidney Stones Fast?One of the best and easiest ways to prevent kidney stones is to drink plenty of water. Generally, health experts recommend drinking about 12 glasses per day to help flush stones out of the urinary system. Sipping water throughout the day will help people stay hydrated and reduce their risk of kidney stone formation.
What Foods Are Highest in Fiber?Fiber is the roughage that your body cannot digest. It adds bulk to your food and has numerous benefits.
What Is the Most Common Tree Nut Allergy?The most common nut allergies are cashew, walnut, hazelnut and pistachio. In the U.S. the most common nut allergy is cashew, followed by walnut. In the U.K. the most common nut allergy is hazelnut.