During the pandemic, we talked the most about vitamin D, the immune system, and homemade soups. Today, many people raise their eyebrows at cashew nuts. Probably because recent research can't praise them enough.

Cashew nuts are a food most people know for their taste, but few recognize their true value. And that's exactly where the problem lies … Yes, the problem!

Many people eat cashew nuts only occasionally, as a snack, not realizing that even a small amount can influence heart function, digestion, the nervous system, blood sugar levels, and even the body’s immunity.

Where do cashew nuts actually come from

Cashew nuts actually don't have much in common with India, even though that's what they’re called. Their real home is Brazil, from where Portuguese traders spread them around the world. They grow on a tropical tree, and the nut hangs outside the fruit, which is quite unusual. Our grandparents used to say, what is unusual often hides something beneficial.

Today, most cashew nuts are produced in India, Vietnam, and Africa. In 2024, world production surpassed 4 million tons, nearly double that of 2010. That says a lot: demand is rising because people are looking for natural solutions to everyday issues.

What does it really mean that they are nutrient-dense

When we say a food is rich in nutrients, it often sounds empty. According to the American food database FoodData Central, 28 grams of raw, unsalted cashew nuts contain about 157 calories. That might sound like a lot, but in those calories, you get 5 grams of protein, 12 grams of fat, and about 1 gram of fiber.

Dietary fiber isn’t fully digested by the body, but it helps the intestines work regularly and calmly. One serving of cashew nuts thus supports digestion without burdening the stomach.

Interestingly, they have almost as much protein as the same amount of cooked meat, which is quite rare for a plant-based food.

Five times more vitamin C – myth or truth?

Here we need to be fair. Cashew nuts do not have more vitamin C than lemons on a per gram basis, but they do contain significantly more vitamin C than most other nuts. Vitamin C is a substance that helps the body repair tissues and strengthens immunity. In 2021, research in Europe found that up to 38% of adults were deficient in vitamin C, especially during winter.

Cashew nuts aren’t a main source of this vitamin, but they're an important supplement, especially for people who don’t eat much fruit. They also contain vitamin K, which helps blood clotting, and folic acid, which is vital for blood formation.

Folic acid represents B group vitamins, which help the body make new cells, especially red blood cells.

Magnesium – the silent guardian of nerves and muscles

If we had to choose one substance for which we’d recommend cashews to almost everyone, it would be magnesium. One serving contains about 82 milligrams of magnesium, which is about 20% of an adult’s daily needs.

Magnesium is involved in over 300 processes in the body. It helps muscles to relax, nerves to transmit signals, and the heart to beat evenly. In 2020, doctors reported that over 60% of Europe’s population is magnesium-deficient, mainly due to stress and industrially processed food.

People often say they have nerve cramps or restless legs. In many cases, it’s not an illness, but a magnesium deficiency, which you can partially replace with just a small handful of cashew nuts a day.

The heart, fats, and the fear of cholesterol

The word cholesterol often sounds scary, but it’s actually a substance the body needs. Problems arise when there’s too much of the wrong type. Cashew nuts do not contain cholesterol, but they are rich in so-called monounsaturated fats.

These are fats that help reduce bad fats in the blood and at the same time protect the heart. Similar fats are found in olive oil. A 2022 study that followed over 7,000 people found those who ate nuts three times a week had 24% lower risk of heart problems.

Blood sugar and everyday energy

For people who have problems with fluctuating energy or blood sugar levels, cashews are very interesting. They don’t cause rapid sugar spikes, as they are low in carbohydrates and high in healthy fats.

The word insulin refers to a hormone that helps sugar in the blood enter cells. When insulin doesn't work properly, it leads to fatigue and long-term problems. Monounsaturated fats, abundant in cashew nuts, help the body use insulin more efficiently.

Digestion, bacteria, and the intestines

Our grandparents didn’t talk about intestinal flora, but they knew the stomach needs to work calmly. Today, we know more than a billion bacteria live in the intestines, affecting well-being, immunity, and even our mood.

Cashew nuts contain substances that inhibit the growth of harmful bacteria while nourishing the beneficial ones. Research from 2023 showed that regular nut consumption improved digestion in 65% of people who previously had problems with bloating.

Stomach stones and folk wisdom

Folk medicine has long mentioned that moderate consumption of cashew nuts helps prevent the formation of stones in the digestive tract. Today we know this is mainly due to minerals and fiber, which prevent substances from lingering in the stomach and intestines.

The word antibacterial means a substance inhibits bacterial growth. Cashew nuts contain natural substances that help maintain balance in the digestive tract.

How much is enough and why more isn’t always better

It’s important to note that with cashew nuts, we’re talking about small amounts. One handful a day, about 25 to 30 grams, is plenty. More is not necessarily better, since nuts are calorie-dense. But this amount is most effective in the long run.

If I had to sum up: cashew nuts are not a miracle cure, but they are an extremely smart choice. In 2020, we looked for solutions in expensive supplements. In 2025, we’re returning more and more to simple foods that can be bought without a prescription and without high costs.

For the body, they are like silent helpers: they don’t shout, they don’t promise miracles, but every day they do something good. And in a world where there is too much noise, that’s often the best you can get.