cashew large

the benefits of cashews

August 3 2016 by Jess

Our in-house nutritionist Jess is sharing all of the reasons why cashews are such an essential (and delicious!) healthy snack. Cashews are delicious in salads, smoothies and stir-fries while also doing your body a world of good!

jess weights

They make a great addition to salads and stir-fries or can be ground up into all natural cashew butter; a great alternative to peanut butter.

Jess, graze nutritionist
cashew roasting


The second highest mineral found in cashews is manganese, which our bodies need for healthy bones and to protect our body from oxidative stress. We also need manganese to break down carbohydrates, amino acids and cholesterol and to assist in bone development and wound healing.

nut milk

good fats

Lastly, the good fats that are contained in cashews are well worth a mention.

Approximately 82% of the fat found in cashews comes from unsaturated fatty acids, and 66% of this unsaturated fatty acid content are heart-healthy monounsaturated fats, similar to those found in olive oil which we know through lots of studies has positive benefits for our health.

Jess's 3 favorite ways to get cashews into her day:

  • Cashew nut butter, spread onto toasted rye bread with chopped banana on top
  • Toasted and added into a lunchtime salad or stir-fry
  • A handful added into a breakfast smoothie
more cashew recipes

related products

Jess food

By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at for even more.

view all posts by Jess

more from the graze blog