Kaju or cashew nut is native to subtropical climates but is widely available across the globe. This tiny kidney bean-shaped nut is the powerhouse of an array of nutrients. Cashew nuts are used mostly in Indian desserts and traditional preparations to enhance their taste. Although its puree is extensively used to make thick and creamy gravies with a distinct flavor, Kaju is also used to garnish a variety of other dishes too. Not only in India, but Kaju is also very famous in other parts of the world as well.

There is a myth that Kaju makes you put on weight and is not a very healthy nut to consume on a daily basis. So, to bust this myth, let’s talk about some of the amazing benefits of consuming cashew nuts.

Heart health

The monounsaturated and polyunsaturated fatty acids found in cashews can help decrease LDL cholesterol and triglyceride levels. This reduces the risk of cardiovascular disease, stroke, and heart attack.

A study published in the British Journal of Nutrition showed that the risk of coronary heart disease may be lower in people who consume nuts more than four times per week compared with people who never or seldom consume nuts.

Weight management

Limited data suggest that routine nut consumption is associated with a higher expenditure of energy rushed Source while resting. This could have implications for weight management.

In addition, in trials that compare weight loss between food regimens that include or exclude nuts, regimes that include nut consumption in moderation were linked to greater weight loss trusted Source.

A study published in the American Journal of Clinical Nutrition in 2004 found that women who reported rarely eating nuts had a greater incidence of weight gain trusted Source over an 8-year period than women who consumed nuts two or more times a week.

The researchers concluded that eating nuts do not lead to weight gain and that it may help maintain a healthy weight.

Bone health

Cashews are one of the few food sources that are high in copper. One ounce of cashews contains 622 micrograms of copper. For adults aged 19 years and over, the recommended intake of copper each day is 900 micrograms.

Severe copper deficiency is associated with lower bone mineral density and an increased risk of osteoporosis. More research is needed, however, on the effects of marginal copper deficiency and the potential benefits of copper supplementation for the prevention and management of osteoporosis.

Copper also plays an important role in the maintenance of collagen and elastin, major structural components of our bodies. Without sufficient copper, the body cannot replace damaged connective tissue or the collagen that makes up the scaffolding for bone. This can lead to a range of problems, including joint dysfunction as bodily tissues begin to break down.

The magnesium in cashews is also important for bone formation as it helps with the assimilation of calcium into the bone. Manganese, another mineral in cashews, has been shown to prevent osteoporosisTrusted Source in combination with calcium and copper.