Do You Know How Many Cashews You Should Eat In A Day? Dietician Reveals Side-Effects of Too Many Cashews (2024)

Health Benefits of Cashews

As per a study published in the International Journal of Endocrinology and Metabolism, daily consumption of cashews helps reduce insulin and cholesterol levels in people with type-2 diabetes.

Dr Gayathri said, “Cashews are a major source of fat. However, it offers less protein. Cashews are a nutrient-dense food, which means that even a small serving can provide substantial health benefits.”

• Heart Health: Cashews are rich in heart-healthy fats. They can help reduce bad cholesterol levels, lowering the risk of heart disease.
• Nutrient Powerhouse: Cashews are packed with essential nutrients, including vitamins (B6, and E), minerals (magnesium, zinc, and phosphorus), and antioxidants (like selenium). These nutrients support various bodily functions, from immune health to bone strength.
• Weight Management: Despite their calorie content, cashews can be a helpful snack for weight management. Their fibre and protein content can help you feel full and satisfied, reducing overall calorie intake.
• Skin and Hair: Cashews contain copper, which is essential for the production of melanin, a pigment that gives colour to your hair, skin, and eyes. Including cashews in your diet may help maintain a healthy complexion and hair.
• Mental Well-being: These nuts also contain tryptophan, a precursor to serotonin, a neurotransmitter that regulates mood. Eating cashews may contribute to better emotional well-being.

Recommended Daily Intake of Cashews In A Day

Dr Gayathri informed us that cashews are packed with fats and calories, hence it is recommended to watch your daily consumption of cashews. “Cashews should be consumed in moderation. Five to eight cashews per day are sufficient for good health. This serving size offers a good balance of nutrients without overloading your diet with calories, fat, or potential side effects,” she said, adding that cashews can be consumed in the morning or evening snack time, as roasted or soaked in water.

Also Read:5 Delicious Ways to Incorporate Cashews in Everyday Cooking

Some of the potential negative effects of too many cashews in your diet are:

• Weight Gain: Due to their calorie density, excessive cashew consumption can lead to weight gain if not controlled.
• Gastrointestinal Discomfort: Eating too many cashews in one sitting can cause digestive issues like bloating, gas, and diarrhoea, mainly because they are high in fibre and fat.
• Allergic Reactions: Some people may be allergic to cashews, experiencing symptoms like itching, swelling, or difficulty breathing. It's essential to be cautious if you have a nut allergy.
• Mineral Imbalance: Cashews contain a significant amount of potassium. Consuming too many at once can disrupt the balance of minerals in your body and affect heart health.

Cashews are undoubtedly a healthy addition to your diet when consumed in moderation. A small handful of cashews each day can provide a wide range of nutrients and offer various health benefits. However, like any food, it's essential to practice portion control to avoid potential side effects. If you have any concerns about your cashew consumption, it's advisable to consult a healthcare professional for personalized guidance. Remember, a balanced diet, along with a variety of foods, is the key to reaping the full spectrum of nutrients your body needs for optimal health.