10 Cashew Benefits for Women’s Health [+2 Special Tips]

10 Cashew Benefits for Women’s Health [+2 Special Tips]

An incredible fact about cashews is that they are not actually nuts but seeds! 

Cashews are seeds that grow attached to the bottom of the cashew apple, which is the fruit of the cashew tree. They are also an excellent source of nutrients such as copper, magnesium, and zinc which are necessary for the proper functioning body.

Be it healthy bones or a strong immune system, cashews have immense health benefits for women. Nutritious fats found in cashews are vital for the synthesis of hormones and the assimilation of fat-soluble vitamins, two vital aspects of female health.

Understanding the Nutritional Profile of Cashews

Cashews are a nutrient-dense food that has a high nutritional profile.  They have good fats in them that give you an energy boost and help you absorb nutrients. 

They also provide a healthy dose of carbohydrates and protein and are also an excellent source of multiple vitamins and minerals.

The vitamins and minerals that are hidden in this superfood are: 

1. Copper: Essential for skin, digestion, and brain health.
2. Magnesium: Promotes bone health, nerve and muscle function, and blood sugar regulation.
3. Phosphorus: Essential for the health of bones and offshoot of energy.
4. Manganese: Supports bone health.
5. Vitamin K: Required for maintaining healthy bone and blood clots.
6. Vitamin E: Aids in defending cells against harmful elements.
7. Vitamin B: Essential for red blood cell formation.

    10 Cashew Benefits for Women’s Health

    1. Boosts Immune System Support
    2. Promotes Hormonal Balance
    3. Nourishes Skin and Hair
    4. Supports Cardiovascular Wellness
    5. Aids Fitness Goals
    6. Enhances Mental Well-being
    7. Manages Menopause Symptom
    8. Facilitates Weight Management
    9. Supports Digestive Health
    10. Strengthens Bone Health

      1. Boosts Immune System Support

      The nutritional makeup of cashews contributes to their ability to support women's immune systems. In addition to aiding in the development of white blood cells that combat infections, copper present in cashews is involved in the synthesis of enzymes that support the body's defence systems.

      Vitamin E, an antioxidant found in cashews, helps fight inflammation. Since chronic inflammation weakens the immune response, these antioxidants support overall immune function by reducing cell damage.


      Also Read: Health Benefits of Including Dates in Your Period Diet


      2. Promotes Hormonal Balance

      The balance of hormones is preserved by cashews. It helps the endocrine system function, which controls the production and release of hormones. Sufficient amounts of magnesium present in cashews help reduce symptoms of hormone imbalance, including premenstrual syndrome (PMS).

      3. Nourishes Skin and Hair

      Cashews contribute to the synthesis of melanin, the pigment that gives hair its colour. On top of that, it promotes the production of collagen, which keeps the skin elastic.

      The nutrients zinc and magnesium found in cashews aid in the growth of hair and the health of the scalp.  Good fats like omega 3 present in cashews promote lustrous, hydrated hair and help maintain the health of the scalp and skin.

      Following are some useful tips for healthy and glowing skin that you can achieve with the help of cashews.

      Are you one of those persons craving Korean Glass skin? if yes! This homemade beauty tip using our wonder ingredient, cashews, will help you achieve youthful skin. 

      Cashew Face Mask for Radiant Skin:


      • 1/4 cup raw cashews

      • 2 tablespoons honey
      • 1 tablespoon plain yoghurt
      • 1 tablespoon coconut oil


        • Soak the raw cashews in water for a few hours or overnight to soften them.
        • Blend the soaked cashews into a smooth paste.
        • Mix the cashew paste with honey, yoghurt, and coconut oil in a bowl to form a consistent mixture.
        • Apply the mask to your clean face and neck, avoiding the eye area.
        • Leave it on for 15-20 minutes.
        • Rinse off with lukewarm water and pat dry.

          This mask hydrates and nourishes your skin, thanks to the moisturizing properties of honey and coconut oil, while the cashews provide antioxidants and nutrients that promote healthy skin.

          Remember to patch test first!

          What we put in our bodies also contributes to the glow on our skin, so in addition to masks, what do you think makes good food that nourishes our bodies from the inside out? You guessed it: Cashew Salad.


          Also Read: 7 Drinks to Reduce Period Cramps: Recipes and Special Tips


          Cashew and Spinach Salad:


          • 2 cups fresh spinach leaves
          • 1/4 cup cashews (toasted for added flavour)
          • 1/4 cup cherry tomatoes, halved
          • 2 tablespoons feta cheese (optional)


            • Wash and dry the spinach leaves thoroughly. Place them in a salad bowl.
            • Add the toasted cashews, cherry tomatoes, and feta cheese (if using).
            • Drizzle the salad with your preferred dressing.
            • Toss the ingredients gently to coat evenly.

              Serve and enjoy!

              Spinach is rich in vitamins A and C, which are essential for skin health. Cashews provide healthy fats and nutrients, while tomatoes add more antioxidants to the salad.

              4. Supports Cardiovascular Wellness

              Want to be high on good cholesterol? Add those kidney-shaped white nuts to your diet. 

              One way that cashews help control blood pressure is through their high magnesium content. 

              Though cashews are heart-healthy, it's important to balance their intake with a variety of other nutrient-dense foods. A little handful of cashews, or one ounce or twenty-eight grams, should be consumed each day as the recommended serving size.

              Some of the ways to add cashews to maintain a healthy heart:

              • Snacking: Enjoy a handful of raw or dry-roasted unsalted cashews as a snack.
              • Salads: Sprinkle cashews over salads for added crunch and nutrition.
              • Smoothies: Blend cashews into smoothies for a creamy texture and added nutrients.
              • Cooking: Use cashew butter as a spread or incorporate cashews into stir-fries, curries, or grain-based dishes for flavour and nutrition.


              Also Read: Can You Enjoy Ice Cream During Your Periods?


                5. Aids Fitness Goals

                Nutritious fats and protein can be found in ample amounts in cashews. In addition to helping with muscle repair and recovery after exercise, both are crucial for supplying steady energy during workouts.

                Cashews contain healthy fats and antioxidants that may help lower inflammation after exercise, accelerating recovery and diminishing soreness in the muscles.

                How to Incorporate Cashews for Fitness:

                • Pre-Workout Snack: A small handful of cashews can provide a quick energy boost before a workout due to their healthy fat and protein content.

                • Energy Bars: Cashews can be part of homemade energy bars combined with other nuts, seeds, and dried fruits for a convenient on-the-go snack.

                • Smoothies: Blend cashews into post-workout smoothies along with fruits, leafy greens, and protein sources like yoghurt or protein powder for a nutrient-packed recovery drink.

                6. Enhances Mental Well-being

                There is an intricate relationship between mental health and nutrition. Our mood, cognitive abilities, and general mental health are greatly influenced by the foods we eat. 

                Nutrients found in cashews have an array of effects on mental health, including dropping stress and elevating mood. Cashews promote the release of "Serotonin," a neurotransmitter linked to mood regulation, relaxation, and a sense of well-being.

                Cashews contain nutrients like magnesium, zinc, and healthy fats that support mental health and function, rescuing emotions and easing the signs of depression and anxiety.

                7. Manages Menopause Symptom

                Bone health is enhanced by magnesium and moderate amounts of calcium in cashews. Consuming enough magnesium can help maintain bone density and mitigate menopausal symptoms like mood swings, anxiety, and insomnia.

                During menopause, the monounsaturated fats in cashews can support heart health and help maintain hormone balance.

                How to Include Cashews in Your Menopause Diet:

                • Snacking: Enjoy a handful of cashews as a snack to benefit from their nutrients.
                • In Meals: Incorporate cashews into salads, stir-fries, or curries to add flavour and nutrients to your meals.
                • Nut Butter: Use cashew butter as a spread or add it to smoothies for a creamy texture and added nutrition.


                Also Read: Feast for Relief: 12 Period-Friendly Foods You Need to Try


                  8. Facilitates Weight Management

                  Because of their high nutrient content and possible satiety benefits, cashews can be included in a balanced diet. Cashews' protein, fibre, and healthy fats may help regulate hunger and prevent overeating, which can be advantageous for maintaining a healthy weight.

                  Cashews can make delicious and nutritious snacks when consumed in appropriate portions. Here are some healthy cashew snack ideas, along with portion control tips for weight loss:

                  Healthy Cashew Snack Ideas:

                  • Mixed Nuts: Create a mixed nuts snack pack containing cashews, almonds, walnuts, and pistachios. Divide them into small portions to control serving sizes.
                  • Yogurt Parfait: Layer yoghurt with a sprinkle of cashews, berries, and a drizzle of honey for a protein-packed snack.
                  • Popcorn and Cashews: Combine air-popped popcorn with a small handful of cashews for a crunchy and satisfying snack.
                  • Cashew Energy Balls: Make energy balls by blending cashews, dates, and a hint of cocoa powder, then rolling them into bite-sized snacks.

                    Despite their nutritional value, cashews are calorie-dense. Therefore, portion control is crucial to avoid consuming excess calories, which could hinder weight management goals.

                    Portion Control Tips for Cashews:

                    • Use a Kitchen Scale: Weigh out a portion of cashews to ensure you're sticking to the recommended serving size. 
                    • Mindful Eating: Eat cashews slowly and mindfully, savouring each bite. This can help you feel more satisfied with a smaller portion. 
                    • Mix with Other Foods: Combine cashews with other foods like fruits, yoghurt, or vegetables to create a snack with various nutrients and textures. 
                    • Opt for Unsalted Varieties: Choose unsalted cashews to control sodium intake, especially if you're watching your salt consumption.

                      By being mindful of portion sizes and incorporating cashews into diverse and balanced snacks, you can enjoy their nutritional benefits without overindulging in calories.

                      9. Supports Digestive Health

                      Healthy unsaturated fats and vital nutrients found in cashews can support an ideal gut microbiome. They are a good source of magnesium, which aids in smoother bowel movements by relaxing the muscles in the digestive tract and supporting bowel regularity.

                      Cashews contain a fair amount of dietary fibre, that supports regular bowel movements, reduces constipation, and improves the health of the digestive system as a whole.


                      Also Read: Surviving Painful Periods: Tips for Relief and Comfort


                      10. Strengthens Bone Health

                      Nutrients found in cashews can help maintain bone health, which is vital for women, especially as bone density tends to decline during and after menopause. 

                      Magnesium and phosphorous, which promote bone formation and density, are found in abundance in cashews. To keep bones healthy, magnesium combines with calcium and vitamin D. Additionally, it has copper, which is necessary for the synthesis of collagen, a protein that gives bones strength and flexibility.

                      Cashews, Periods, and Qnix Period Underwear

                      Are there any benefits of eating cashews when on period?

                      Absolutely Yes!

                      Cashews are packed with vitamins, minerals, and good fats that can improve your overall wellness. A balanced diet high in nutrients, such as those in cashews, has a knock-on effect on menstrual health.

                      Now, is there a link between Cashwes and Qnix Period Underwear? 

                      Again yes!


                      They both are there to make your period better!

                      Confused? Let me help you.

                      Just as cashews provide you with the necessary nutrients to combat period pain, Qnix period underwear offers you a safe space to bleed free and prevent leakages.  With Qnix’s Period Underwear, you don't have to think twice before stepping out of your house during periods.

                      You can deal with your period with mental peace and strength once you add Qnix period underwear as well as cashews into your diet.

                      Just like with healthy food like Cashwes, Qnix period underwear always has your back!

                      Also Read: Period Underwear FAQs: Your Comprehensive Guide

                      Also Read: Period Underwear vs. Pads and Tampons: Which is Right for You?

                      Recommended Daily Intake and Side Effects

                      Although cashews are high in energy and have many health benefits, eating too many of them can result in consuming more calories than necessary.

                      One ounce, or roughly eighteen whole cashews, or a small handful, is the recommended serving size for cashews. This portion size has between 160 and 170 calories.

                      Cashews are classified as tree nuts, and people who are allergic to tree nuts may have mild symptoms like swelling or itching. Phytic acid, an antinutrient found in cashews, may cause digestive discomfort in certain people by interfering with their body's ability to absorb minerals.

                      Be mindful of how your body responds to cashews. If you notice any digestive discomfort after consuming them, consider adjusting the portion size or frequency or avoid them completely to prevent allergic reactions. Try soaking or roasting cashews, it may ease digestive issues.


                      Also Read: Period Bloating: A Complete Guide + 5 Quick Relief Tips


                      FAQs for Cashew Benefits for Women 

                      Q1: What is the recommended daily intake of cashews for women?

                      Ans. For women, an average daily cashew intake of about 1 ounce (28 grams) is recommended. This portion size is equivalent to a small handful or about eighteen whole cashews.

                      Q2: Can cashews help boost the immune system in women?

                      Ans. While not a direct immune booster, incorporating cashews into a balanced diet provides essential nutrients like zinc, omega-3 fatty acids, and antioxidants that support overall health, including immune function. They support the upkeep of the body's defences against infections and disease.

                      Q3: How do cashews contribute to hormonal balance in women?

                      Ans. Cashews contain nutrients like magnesium, zinc, omega-3 fatty acids, and antioxidants that support hormone regulation and aid in hundreds of other biochemical processes in the body. 

                      Q4: Are there any side effects associated with consuming cashews?

                      Ans. Yes! Indeed, eating cashews may cause adverse reactions, especially in those with tree nut allergies. Owing to their high fat and fibre content, consuming large amounts of cashews may cause gastrointestinal problems such as gas, bloating, or diarrhoea.

                      Q5: Can cashews be beneficial for women going through menopause?

                      Ans. Cashews' high nutrient content makes them potentially beneficial for women going through menopause. They are an excellent source of protein, healthy fats, and magnesium, which may help lessen menopausal symptoms like anxiety, insomnia, and mood swings.

                      Cashew snacking contributes to maintaining good bone health and hormonal balance.

                      Q6: Do cashews support cardiovascular wellness for women?

                      Ans. Yes, cashews can contribute to cardiovascular wellness for women when incorporated into a balanced diet. They offer several nutrients and beneficial components that may positively impact heart health.

                      Q7: How can cashews aid in managing mental well-being in women?

                      Ans. Cashews provide nutrients that, through a variety of mechanisms, can help manage women's mental health. The good fats in cashews help maintain the brain's structure and function, which may significantly affect how you feel, relaxation, and cognitive performance.

                      Q8: What role do cashews play in supporting weight management for women?

                      Ans. Cashews contain healthy fats and protein, promoting a feeling of fullness and aiding in appetite control, potentially reducing overall calorie intake and supporting weight management for women.

                      Q9: Are there alternatives to cashews for women with allergies?

                      Ans. Yes, there are several alternatives to cashews for women with allergies to cashew nuts, including Sunflower Seeds, Pumpkin Seeds, Roasted Chickpeas, and Soy Nuts.

                      Q10: How can women incorporate cashews into their daily diet for maximum benefits?

                      Ans. To gain the most from the nutritional benefits of cashews, women can include them in their daily diet through a variety of methods such as salads, stir-fried vegetables, oatmeal toppings, and snacks.


                      A complete pandora box of nutrients, cashews can help with weight loss, heart health, mental wellness, glowing skin, and women’s well-being. Cashews are incredibly versatile. You can munch it, sprinkle it, drink it, or add it to your meals.

                      Embracing these nutrient-packed nuts can be a delicious way to support your overall well-being!

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