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Develop and activate immune cells
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Reduce oxidative stress and inflammation
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Support wound healing
For vegetarians and vegans, cashews can be an important source of this immune-supporting mineral.
6. Your Red Blood Cells Benefit
The copper and iron in cashews work together to support healthy red blood cells. Copper helps your body absorb and utilize iron, which is essential for:
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Forming hemoglobin (the protein that carries oxygen)
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Preventing anemia
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Maintaining energy levels
7. Your Weight May Be Easier to Manage
This might seem counterintuitive—nuts are calorie-dense, after all. But research consistently shows that nut consumption is associated with healthier body weight, not weight gain.
Why:
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Protein and fiber increase satiety (you feel fuller longer)
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Some calories may not be fully absorbed (nuts are structurally resistant to complete digestion)
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Replacing less healthy snacks with nuts reduces overall calorie intake
The research: A 2019 meta-analysis found that higher nut intake was associated with lower long-term weight gain and reduced risk of obesity.
8. Your Skin May Benefit
The combination of copper, zinc, and healthy fats in cashews supports skin health: