Cashew
Also known as: Anacardium occidentale, Cashew nut, Cashew
Overview
Cashew nuts, derived from the cashew tree (*Anacardium occidentale*), are widely consumed as a snack and culinary ingredient. They are a source of unsaturated fats, proteins, vitamins, and minerals. Research has focused on their potential cardiovascular and metabolic benefits, including effects on lipid profiles, body composition, and liver function. While several randomized controlled trials (RCTs) and systematic reviews exist, the evidence remains inconclusive regarding many purported benefits. Cashews are generally considered safe for consumption in normal dietary amounts, with allergic reactions being the primary concern. They are available in various forms, including whole nuts, pieces, and cashew oil.
Benefits
Current research suggests limited benefits from cashew nut supplementation alone. Meta-analyses of RCTs indicate that cashew nut consumption does not significantly affect serum levels of LDL cholesterol, HDL cholesterol, total cholesterol, or triglycerides. Similarly, incorporating cashews into the diet has shown no significant impact on body weight, body composition, or glycemic control markers. A recent RCT observed reductions in body fat, total cholesterol, and liver enzymes (AST and ALT), as well as decreased apolipoprotein B (apo B), but these changes were not significantly different from control groups. Therefore, the clinical relevance of cashew nut supplementation for cardiovascular and metabolic health remains uncertain.
How it works
Cashew nuts contain unsaturated fatty acids (monounsaturated and polyunsaturated fats), phytosterols, fiber, and antioxidants. These components theoretically could improve lipid metabolism and reduce oxidative stress. Potential mechanisms include modulation of lipid absorption, improvement in lipoprotein profiles, and anti-inflammatory effects. Bioactive compounds in cashews may influence liver enzyme activity and adiposity through metabolic regulation. The absorption of nutrients from cashews is typical of nuts, with good bioavailability of fats and micronutrients.
Side effects
Cashew nuts are generally safe for consumption in typical dietary amounts. The most common side effect is allergic reactions in sensitive individuals, ranging from mild skin irritation to severe anaphylaxis. No significant adverse effects or drug interactions have been reported in the reviewed RCTs for non-allergic individuals. Contraindications include known nut allergies. Individuals with nut allergies should strictly avoid cashews and products containing cashews to prevent allergic reactions. There are no known significant drug interactions associated with cashew consumption.
Dosage
Studies have used varying doses of cashews, commonly around 30-60 grams per day. Due to the lack of significant effects observed in research, there is no established minimum effective dose. The optimal dosage for potential health benefits remains undefined. The form of consumption (whole nuts vs. oil) may influence specific outcomes, as some evidence suggests cashew oil may have a more pronounced effect on LDL cholesterol reduction. No specific cofactors are required for nutrient absorption from cashews. There are no established upper limits or safety thresholds beyond general dietary guidelines for nut consumption.
FAQs
Does cashew supplementation improve cholesterol?
Current evidence does not support significant improvement in cholesterol levels from cashew nut supplementation alone. Meta-analyses of RCTs have shown no significant effects on LDL, HDL, or total cholesterol.
Can cashews help with weight loss?
No significant effects on body weight or composition have been demonstrated in controlled trials. Cashew consumption has not been shown to promote weight loss in research studies.
Are cashews safe to consume daily?
Yes, for most people without allergies, cashews are safe to consume daily as part of a balanced diet. However, individuals with nut allergies should strictly avoid cashews.
Is cashew oil more effective than whole nuts?
Some evidence suggests cashew oil may reduce LDL cholesterol more than whole nuts, but these findings are preliminary and require further investigation to confirm the effect.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/32160624/ – This systematic review and meta-analysis of six RCTs (531 participants) found no significant effect of cashew nut supplementation on LDL, HDL, total cholesterol, or triglycerides. The effect sizes were small, and the confidence intervals included the null effect, suggesting that cashew nut consumption alone does not significantly impact lipid profiles.
- https://pubmed.ncbi.nlm.nih.gov/33725628/ – This meta-analysis of RCTs concluded that cashew consumption had no significant effect on body weight, body composition, or glycemic control markers. The study suggests that incorporating cashews into the diet does not lead to significant changes in these parameters.
- https://karger.com/cmr/article/27/5/348/67620/Effect-of-Cashew-Nut-on-Lipid-Profile-A-Systematic – This systematic review and meta-analysis examined the effect of cashew nuts on lipid profiles. The analysis included multiple randomized controlled trials and found no significant impact on LDL, HDL, total cholesterol, or triglyceride levels, indicating that cashew nut consumption alone does not substantially alter lipid profiles.
- https://karger.figshare.com/articles/dataset/Supplementary_Material_for_Effect_of_Cashew_Nut_on_Lipid_Profile_A_Systematic_Review_and_Meta-Analysis/11967870 – This is supplementary material for a systematic review and meta-analysis on the effect of cashew nuts on lipid profiles. The dataset provides additional information related to the included studies and analysis, supporting the conclusion that cashew nut consumption alone does not significantly impact lipid profiles.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1407028/full – This randomized controlled trial (Brazilian Nuts Study) showed reductions in body fat, total cholesterol, liver enzymes, and apo B in cashew and cashew oil groups over 8 weeks. However, the study found no statistically significant differences between the groups, suggesting that the observed improvements may not be solely attributable to cashew consumption.
