đ 4. Cashews Contain Oxalates
Cashews naturally contain oxalates, compounds that can contribute to calcium oxalate kidney stones in people who are susceptible.
This does not mean that everyone should avoid cashews.
For people without a history of kidney stones, moderate portions are generally not considered a reason for concern. However, people who have recurrent calcium oxalate stones may need individualized dietary advice from a healthcare professional.
â ď¸Â 5. What About Truly Raw Cashews?
Cashews grow inside shells that contain compounds related to urushiol, the irritating substance associated with poison ivy.
Commercial cashews sold for eating are processed to remove the shell and reduce exposure to these compounds. The term âraw cashewsâ on a package therefore does not necessarily mean the nuts are completely untreated in their natural shell.
For safety, avoid attempting to process or eat cashews directly from their shells. Choose commercially prepared cashews from reputable sources.
đĽÂ How Many Cashews Should You Eat?
A common serving size for nuts is about 1 ounce (28 grams), although individual needs vary.
To make cashews part of a balanced diet:
- Choose unsalted varieties when possible.
- Avoid heavily sugar-coated or highly processed versions.
- Keep portions reasonable because they are calorie-dense.
- Use them in place of less nutritious snacks rather than simply adding extra calories to your diet.
â¤ď¸Â The Nutrients You Get From Cashews
Cashews provide several important nutrients, including:
- Magnesium
- Copper
- Phosphorus
- Zinc
- Iron
- Protein
- Healthy unsaturated fats
These nutrients contribute to normal energy metabolism, muscle and nerve function, immune function, and other processes throughout the body.
âď¸Â The Bigger Picture Matters
One food rarely determines whether a personâs overall diet is healthy.
Cashews can fit comfortably into a balanced eating pattern that includes vegetables, fruits, whole grains, legumes, fish or other protein sources, and other nutrient-rich foods.
The healthiest approach is usually to focus on the overall quality of your diet rather than labeling one food as either completely âgoodâ or âbad.â
The Bottom Line
Cashews are nutritious and can be a healthy addition to the diet for most people when eaten in reasonable portions.
They provide protein, healthy fats, minerals, and other nutrients that support normal body functions. But they can cause serious problems for people with tree-nut allergies, and individuals with a history of certain kidney stones may need to pay attention to their intake.
So, do you need to stop eating cashews?
For most healthy adults, no. Enjoying a moderate portion of commercially prepared, preferably unsalted cashews can be part of a balanced diet.
The key is moderation, variety, and paying attention to your individual health needs.
Thereâs more to discover. Continue to the next page for the rest of this article.
