Nut
Cashew
A creamy, kidney-shaped nut rich in magnesium and heart-healthy fats that may help support the heart and ease muscle tension.
🌱 What it is
Cashews grow as a single curved seed dangling beneath the cashew apple, a tropical fruit. The kernel is roasted to remove a mildly irritating shell oil before it reaches store shelves, leaving the smooth, buttery nut we know.
✨ How it may help
- May help support the heart with its blend of unsaturated fats
- May help ease muscle cramps thanks to its magnesium content
- May help support steady cholesterol levels as part of a balanced diet
- Traditionally used to support healthy skin and hair with its copper and zinc content
🥄 How to use it
Snack on a small handful, blend soaked cashews into creamy sauces and dressings, or sprinkle chopped cashews over dishes for richness.
🥗 Nutrition
Per 1 oz (28 g, about 18 kernels) · about 157 calories
- Protein 5.2 g
- Magnesium 83 mg
- Copper 0.6 mg
- Unsaturated fat 9 g
- Iron 1.9 mg
Source: USDA FoodData Central
⚖️ Caution
Cashews are a tree nut, so anyone with a nut allergy must avoid them entirely. Choose unsalted cashews and keep to a small handful, since nuts are rich and calorie-dense.
🍃 A note from nature
The cashew's odd shape, curling outside its own fruit instead of inside it, is one of the more unusual designs in the plant world - a small reminder of the endless variety in creation.