7 Benefits of Cashew Nuts and How to Make Flour

Even without general recognition, cashew nuts are the real fruit of the cashew tree . Known as “Brazilian delight”, it can be consumed as a snack or added to some sweet and savory recipes.

In addition to its popularity in Brazilian cuisine, this oilseed has properties that promote the health of its consumers. That’s what nutritionist Luis Braz says.

“Maintaining an adequate and frequent consumption of cashew nuts can guarantee health benefits such as: improvement of the immune system, prevention against cardiovascular diseases and premature cellular aging”, says the professional.

In addition, Braz explains that it can contribute to the diet of those who want to lose weight. This is because the cashew fruit exerts good control over anxiety and satiety .

Cashew Nut Benefits

Because it contains good fats , this oil improves cognitive ability. At the same time, it is an antioxidant capable of protecting cells, the heart and the body as a whole.

1. Strengthens the immune system

Cashew nuts are rich in B-complex vitamins and minerals such as magnesium, phosphorus, potassium, zinc and copper. This, in itself, increases the body’s defenses .

However, when the patient is specifically deficient in zinc and copper, immune system functions are compromised. As a result, the body can suffer from different types of infections.

However, when consuming this oil on a daily basis, the adequate intake of minerals maintains the integrity of the immune system and increases the production of antibodies .

Consequently, the body’s defense responses start to fight pathogens, organisms responsible for causing diseases in a host. ( 1 , 2 , 3 , 4 )

2. Prevents cardiovascular disease

This Brazilian delight “mainly helps to reduce bad cholesterol (LDL) and helps to raise good cholesterol (HDL), which we need to be high for cleaning and removing fatty plaque from the arteries”, explains the nutritionist.

These effects were even tested and proven in a study published in The Journal of Nutrition , in 2018. According to the study, the oilseed not only increased HDL but also managed to reduce blood pressure .

This combo of benefits is perfect for preventing diseases that affect the heart such as high blood pressure, stroke and atherosclerosis. ( 5 )

3. Prevents cell aging

As stated by Braz, cashew nuts delay premature aging of cells. This is due to the antioxidant power that this food has.

In practice, the fruit of the cashew tree can prevent the development of molecules called free radicals. To some extent, these substances are considered harmless, but in excess they can cause cell death.

For this reason, radicals can be responsible for cardiovascular disease, type 2 diabetes, cancers, and premature aging of the skin. Fighting these molecules, antioxidant foods, such as this nut, also combat problems such as those mentioned above. ( 6 )

4. Stimulates the brain

The nutritionist also explains that the chestnut is able to improve the cognitive capacity of its most loyal consumers. And this benefit is also related to the antioxidant effect.

Free radicals can also damage brain cells, thus proving functional or sensory loss. The result of this process are neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease .

As stated in the previous topic, one of the ways to fight oxidative molecules is using antioxidant foods, such as this oilseed . ( 6 , 7 )

5. Promotes satiety

Because it contains fiber , the chestnut helps control hunger , aiding in weight loss. However, if consumed in excess it can cause weight gain.

“The cashew nut alone does not have a slimming function, however, whether for weight loss or weight gain, the nut can and should be inserted, considering that it has excellent sources of fat and this nutrient must exist in our diet ”, explains the nutritionist.

Therefore, what will determine the gain or loss of body fat will be the amount ingested. This will be best defined with the support of a nutrition professional.

6. Supplements food

In addition to vitamins and minerals, cashew fruit also has a large amount of energy and protein.

For this reason, it becomes an important ally in the nutrition of pregnant women, nursing mothers, sick people, children and, of course, people adept at vegetarianism and veganism. ( 6 )

7. Improves bodybuilding performance

Luiz Braz says that depending on the intensity of training, weight training can generate wear and tear at the cellular level. But as the oilseed prevents the oxidative stress of cells, it becomes an excellent food to compose the diet.

But it’s not just that! “The cashew nut for athletes, specifically bodybuilders, plays an important role in muscle recovery , as it has anti-inflammatory properties,” he adds.

Oilseed recipes

To achieve all these benefits, the chestnut must be roasted and unsalted . This is usually the most common way to consume the oilseed.

However, there are numerous recipes with this natural product, such as flour, paste, cake and even milk. Check out how these dishes are prepared!

cashew nut flour

To make this flour, you will only need a cup of nuts and a food processor. Crush the fruit until it turns into crumbs and that’s it! In this version, it can be used in recipes replacing traditional flours.

You can also use a blender, but you’ll need more patience to blend everything until it’s crumbly. Anyway, keep the flour in a covered glass pot and store at room temperature.

vegetable milk

How about making milk with the chestnuts and still enjoying the residues left over from this recipe? The Recunto Vegetariano channel teaches everything and also gives other tips! Check out:

  • 1 cup (of tea) of raw cashew nuts (about 100g)
  • 3 cups (of tea) of filtered water (about 720 ml or more if preferred).


The way of preparing the paste is the same as for the flour, but a little longer. Put a cup of hot nuts in the food processor and beat until it becomes crumbly.

Then, stir the contents with a spatula, removing the powder that sticks to the walls of the appliance. Whisk again and after some time, repeat the stirring process. Keep doing these steps until the flour gains a creamy consistency and enjoy your cashew nut paste!

It was

This recipe is a tip from Tudo Gostoso. Below you can check the list of ingredients and the video is how to prepare!

  • ½ cup (of tea) of olive oil
  • 2 eggs
  • 1 cup (of tea) of brown sugar
  • 2 cups (of tea) of wheat flour
  • 1 cup (of tea) of whole wheat flour
  • 1 tablespoon of baking powder
  • ½ cup (of tea) of rolled oats
  • ½ cup (of tea) of cashew nuts
  • 1 cup (of tea) of semi-skimmed milk.

Questions about the cashew fruit

After all this information and tips on what to do with cashew nuts, are there still any doubts about the oilseed? So, check out the top five questions about this natural product!

1. How many calories does this oilseed have?

“In 100 grams of roasted cashew nuts we have the following caloric value: approximately 570 Kcal”, confirms nutritionist Luiz Braz.

2. How many cashew nuts can I eat a day?

According to the professional, the amount that should be ingested per day is very relative. This is because it will be defined depending on the objective of each patient, whether it is gain, loss or maintenance of body weight. However, one thing is certain: daily consumption is safe and recommended.

“From a qualitative point of view, what I professionally recommend is around 10 units (for people in weight control) and something around a cup of nuts (for people in weight gain). However, this is not a rule, it is general information and will depend mainly on the body composition of each person”, adds Braz.

3. Can you eat it raw?

According to the nutritionist, it is not a safe way to consume this natural product. “In this condition, the oil contained in it is extremely acidic and can cause serious injuries and health problems”, he warns.

4. Where to buy?

Open markets, supermarkets , natural food stores (online or physical) and even pharmacies. These are some of the places where nut can be found easily.

5. Is it bad to eat cashew nuts?

Cashew nuts can be harmful in two situations: when consumed by allergy sufferers or when it is marketed in a contaminated way.

“These foods, depending on their origin (origin, storage, handling), can suffer from the proliferation of fungi, generating mycotoxins that can cause serious damage to health. Even in cases of allergic manifestation, they cause anaphylactic shock, which can lead to death. My advice is to always look for this food from reliable and safe sources from a hygienic-sanitary point of view”, he concludes.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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