Cashews provide magnesium and potassium—two minerals that help keep blood vessels flexible and support healthy blood pressure .
The research: A 2020 meta-analysis concluded that cashew consumption reduced blood pressure . While the evidence is modest, it “skews positively,” according to Derocha .
3. Antioxidants Protect Your Arteries
Cashews contain abundant antioxidants that fight oxidative stress—a key factor in atherosclerosis (hardening of the arteries) that leads to heart disease .
What Happens to Your Metabolism
4. Blood Sugar May Stabilize
For people with type 2 diabetes or insulin resistance, cashews may offer real benefits.
The research: A study in people with type 2 diabetes found that those who got 10% of their calories from cashews for eight weeks had healthier insulin levels than those who didn’t . Other research has pointed to long-term regular nut consumption as helpful in preventing type 2 diabetes .
5. Weight Management May Become Easier
This seems counterintuitive—cashews are calorie-dense, after all. But research consistently shows that nut consumption is associated with healthier body weight, not weight gain .
Why:
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Protein and fiber increase satiety (you feel fuller longer)
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Some calories may not be fully absorbed—studies have found undigested fat from cashews in participants’ stool
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Replacing processed snacks with nuts reduces overall calorie intake
The research: A 2022 study found that people who ate a handful of nuts daily, including cashews, had a lower risk of cardiovascular disease . Swapping a high-carb snack for cashews appears to support weight management .
What Happens to Your Brain and Nerves
6. Brain Health May Get a Boost
The unsaturated fats in cashews help improve brain health and may play a role in improving memory. Cashews also contain B vitamins and antioxidants that help protect nerves .
7. Joint Protection
Research suggests cashews may help joint health. Eating nuts like cashews is associated with less inflammation—the swelling that’s a common, painful symptom of arthritis .
What Else Cashews Do
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