NEW YORK, March 12: Nuts are widely recognized for being a nutritious source of healthy fats, making them an excellent addition to any balanced diet. While almonds often get the spotlight, cashew nuts are equally deserving of attention for their health benefits. Here’s why dietitians recommend cashews and how they can support overall health.

1. Supports Memory and Cognitive Function Cashews are rich in magnesium and tryptophan, both of which promote the production of serotonin, often referred to as the "happy chemical." This supports mood regulation and cognitive function, while also potentially lowering the risk of neurodegenerative diseases, according to dietitians like Lisa Mastela, RD, founder and CEO of Bumpin Blends.

2. Protects Heart Health Cashews are high in monounsaturated and polyunsaturated fats, which are beneficial for maintaining healthy cholesterol levels. These fats help reduce bad LDL cholesterol, lower high blood pressure, and support overall cardiovascular health, explains Stephanie Ferrari, RDN, co-founder of Fresh Communications, Inc.

3. Boosts Energy Levels A good source of protein, healthy fats, and carbohydrates, cashews provide steady energy without the crash often associated with other snacks. This makes them an ideal energy-boosting option for the day.

4. Promotes Healthy Skin Cashews are a great source of copper. Just one ounce of dry roasted cashews provides nearly 70% of the recommended daily intake of copper. This mineral plays a vital role in the production of red blood cells and connective tissue, and is essential for the production of collagen, which supports the health of skin, hair, nails, and bones.

5. Enhances Immunity In addition to magnesium and copper, cashews provide 15% of the daily value of zinc. All three minerals are crucial for maintaining a healthy immune system, helping the body fend off common colds and viruses.

While other nuts like almonds and walnuts are known for their high vitamin E and omega-3 content, cashews offer unique advantages. They have a creamy texture and slightly lower fat content than almonds or walnuts, making them ideal for blending into creamy, dairy-free dishes. Cashews also stand out for their high magnesium content, which supports muscle and nerve function. Raw cashews are also easier for the body to absorb due to their lower phytic acid content compared to some other nuts.

Although almonds might offer more fiber, cashews are a better source of copper and provide key nutrients like magnesium. However, like all nuts, cashews should be eaten in moderation due to their calorie density, with about 157 calories in a 1-ounce serving (roughly 16-18 cashews).

To get the best health benefits, it’s recommended to consume cashews in moderation—typically around a small handful (1 ounce) per day. This provides 5 grams of protein, healthy fats, and a good dose of magnesium without excess calories. Cashews can be enjoyed as a snack or incorporated into various dishes. They make an excellent base for dairy-free nut butter, smoothies, or even creamy soups and sauces.

For optimal health benefits, opt for raw or dry-roasted cashews without added salt or oils, as these retain the most nutrients and offer the best flavor.

Incorporating cashews into your daily routine can provide a range of health benefits, from improving mood and cognitive function to supporting heart health and immunity.