Cashews, once mainly found in dried fruit mixes as an appetizer, are now becoming a staple in everyday cooking and are especially popular in vegetarian, vegan, and health-conscious diets. Alexandra Murcier, a dietitian-nutritionist in Paris, highlights the nutritional value and health benefits of these nuts, offering a balanced perspective on their role in a healthy lifestyle. Cashews have a strong nutritional profile, though they are sometimes seen as "bad nuts" because they contain less fiber than almonds or pistachios. Research shows that eating cashews can lower the risk of heart disease. They are rich in fiber and plant-based proteins, which help keep people full and satisfied when eaten as part of a balanced diet. Cashews are also packed with important minerals such as copper, which supports the immune system, red blood cell production, and connective tissues. They also provide magnesium, phosphorus, and manganese, which are crucial for muscle and nerve function, bone health, and protecting the body from oxidative stress. Additionally, cashews contain antioxidants like polyphenols, carotenoids, and vitamin E, which help fight free radicals and reduce oxidative stress. Although cashews are calorie-dense due to their high fat content, they do not seem to lead to weight gain. Some studies suggest that eating cashews regularly is not linked to increased weight or body fat, and not all of the fats in cashews may be absorbed by the body. For people with chronic kidney disease, cashews are generally neutral in terms of kidney health, but they contain potassium and phosphorus, which should be monitored. It is best to seek advice from a doctor or a dietitian specializing in kidney health for personalized guidance. In the case of diabetes, cashews can be safely consumed as they have a low glycemic index and do not significantly affect blood sugar levels. Some studies suggest that they may help improve certain blood sugar markers, like fasting blood sugar and HbA1c. However, they should not replace prescribed treatments or dietary advice from healthcare professionals. Cashews are good for heart health because of their unsaturated fats and fiber content. They can be used as a substitute for foods high in saturated fats, like biscuits. While studies on nuts in general show a slight decrease in total and LDL cholesterol, cashews specifically do not show significant effects on blood cholesterol levels. However, they may help lower systolic blood pressure, which is beneficial for people with hypertension. For those with high blood pressure, choosing unsalted cashews is recommended. A recommended daily serving is a small handful, about 30 grams or fifteen cashews, preferably unsalted and natural. French health guidelines also suggest eating a small handful of unsalted nuts each day. It is important to vary the types of nuts consumed to ensure a wide range of micronutrients, as each nut offers unique nutritional benefits. Cashew allergies are relatively rare, affecting about 0.8% of the population. However, they can cause severe reactions, including anaphylaxis. People with allergies to pistachios may also be allergic to cashews. If there is a known allergy to either, it is advisable to consult an allergist for proper guidance.