Nutrition and Health

10 Surprising Benefits Of Eating Cashew On Empty Stomach

Cashews are beloved for their sweet, creamy taste and crunchy texture. But did you know these nuts pack some seriously impressive health benefits too?

Here’s a look at 10 science-backed ways eating cashews first thing in the morning on an empty stomach can transform your health and wellbeing:

1. Improves Heart Health

Heart disease is the world’s leading cause of death. Luckily, cashews can safeguard your ticker.

These nuts are rich in healthy monounsaturated fats. Studies show monounsaturated fats promote healthy cholesterol levels and lower “bad” LDL cholesterol.

The magnesium in cashews also keeps blood pressure in check to reduce heart disease risk. One ounce of cashews provides a whopping 76% of your recommended daily magnesium intake!

2. Aids Weight Loss

Struggling to shed those extra pounds? Reach for cashews in the a.m.

Thanks to their fiber and protein content, cashews help you feel full. This curbs overeating and unhealthy cravings.

Research also suggests cashews may increase fat burning. In one study, diets higher in magnesium were linked to greater weight loss and fat mass loss.

So go ahead – enjoy a generous handful of whole cashews first thing to support your weight loss goals.

3. Fuels Your Brain

Starting your day with cashews benefits your brain too.

The copper in cashews helps build and protect brain cells. Copper also helps your brain synthesize feel-good neurotransmitters like serotonin.

The zinc in cashews supports memory and thinking skills. Without enough zinc, you may experience “brain fog.”

Eating cashews daily supplies a steady stream of brain-boosting copper and zinc.

4. Strengthens Bones

As you age, bone loss speeds up – increasing osteoporosis risk. Fight back with cashews!

These nuts are loaded with key bone-building nutrients like calcium, magnesium, zinc, and phosphorus.

In fact, ounce for ounce cashews have more calcium than milk! They also contain vitamin K which directs calcium to bones.

Enjoying cashews first thing helps get your daily bone-boosting nutrients in early.

5. Boosts Immunity

Fending off colds, flus, and infections becomes harder as you get older. Eating cashews can reinforce your immune defenses.

Zinc helps produce infection-fighting white blood cells. Selenium and vitamin E act as antioxidants that destroy harmful free radicals and viruses.

Together, these immune-enhancing nutrients found in cashews offer powerful protection against bacteria and disease.

6. Reduces Inflammation

Chronic inflammation drives conditions like heart disease, diabetes, cancer, and arthritis. But cashews can tame inflammation.

These nuts are rich in antioxidants that mop up cell-damaging free radicals. They also provide anti-inflammatory healthy fats, magnesium, and copper.

One study even found people who ate cashews had lower levels of inflammatory markers like C-reactive protein (CRP).

By starting your day with anti-inflammatory cashews, you can reduce pain and disease risk.

7. Lowers Blood Sugar

Unbalanced blood sugar can spur type 2 diabetes, weight gain, and fatigue. Cashews help stabilize blood sugar levels.

The healthy fats and fiber in cashews result in a slow, steady release of sugar into the bloodstream. This prevents energy crashes, sugar cravings, and overeating.

Thanks to their low glycemic index, cashews are a smart choice for diabetics too. Studies show cashews improve insulin response and glycemic control.

8. Supports Gut Health

Your gut is home to trillions of bacteria that influence everything from immunity to mental health. Feed your gut the right fuel – like cashews.

The prebiotics in cashews act as fertilizer for beneficial gut bacteria. This inhibits bad bacteria and enhances the good guys.

With more robust gut flora, you’ll experience improved digestion, less bloating, and protection against leaky gut syndrome.

9. Fights Cancer

Cancer is the second leading cause of death worldwide. While more research is needed, eating cashews may help ward off cancer.

Cashews contain proanthocyanidins – potent antioxidants that inhibit tumor growth and induce cancer cell death.

The copper in cashews also fights cancer by reducing free radical damage to DNA.

So a daily dose of antioxidant and copper-rich cashews could potentially lower your cancer risk.

10. Enhances Mood & Mental Health

Starting your morning with cashews can lift your mood and outlook too.

The magnesium in cashews increases levels of feel-good serotonin and dopamine neurotransmitters. This relieves anxiety and enhances relaxation.

Cashews’ omega-3s also boost mood. One study found depression patients had 75% lower omega-3 levels.

Finally, cashews’ B vitamins prevent neurotransmitter depletion to beat stress and fatigue.

Together, these compounds make cashews a stellar way to start your day in an uplifted, positive state of mind.


Eating a handful of cashews first thing in the morning delivers an array of surprising benefits for your health, weight, brain, bones, immunity, blood sugar, gut, and more.

With their unique nutrient profile of healthy fats, protein, magnesium, copper, zinc, selenium, and key antioxidants, cashews offer protection against chronic disease, inflammation, mental health issues, and cancer.

Compared to other common breakfast foods, cashews stand out as a smart choice to start your day feeling satisfied, energized, and optimized from the inside out.

So be sure to grab a bag of raw, unsalted whole cashews and make enjoying them on an empty stomach part of your morning ritual. Your body will thank you!

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