Cashews, known as kaju, are loved across Indian cuisine for their rich, creamy texture and mildly sweet taste, but beyond flavour, they bring a genuinely solid nutritional profile to the table, including heart-friendly fats, magnesium, zinc, iron and copper.

The magnesium found generously in cashews plays a supporting role in bone health, nerve function and muscle relaxation, making this humble nut more than just a garnish for curries and desserts. Copper, another key mineral in cashews, contributes to the production of red blood cells and healthy connective tissue.

Cashews contain predominantly unsaturated fats, and when eaten in sensible portions as part of a balanced diet, they can be a genuinely satisfying alternative to fried snacks or sugary treats, offering both flavour and nutrition in one bite.

Zinc, present in meaningful amounts in cashews, is often discussed in the context of supporting immune function and wound healing, making this creamy dry fruit a worthwhile addition to an everyday, health-conscious diet.

Because cashews are relatively calorie-dense compared to other snacks, portion control matters — a small handful a few times a week is generally considered a reasonable serving for most adults aiming to maintain a balanced diet.

Try adding roasted or raw cashews to stir-fries, homemade energy bars, or blend them into creamy, plant-based sauces and gravies for a nutritious twist on comfort food that doesn’t compromise on indulgence.