Cashews
Cashews are a source of iron (2 mg per 1 oz oil roasted, ~11% DV) and magnesium (74 mg per 1 oz dry roasted, ~19% DV), recommended at 1 oz (~18 nuts).
Why It Matters for Longevity
Cashews are a source of iron (2 mg per 1 oz oil roasted, ~11% DV) and magnesium (74 mg per 1 oz dry roasted, ~19% DV), recommended at 1 oz (~18 nuts). Iron is essential for hemoglobin synthesis, oxygen transport, and mitochondrial electron transport; magnesium is a cofactor in over 300 enzymatic reactions including ATP synthesis, DNA repair, and protein synthesis.. Dose-response meta-analysis of 29 prospective studies found that nut consumption of 28 g/day (1 oz) was associated with a 22% lower risk of cardiovascular disease, 13% lower cancer risk, and 22% lower all-cause mortality, consistent with cashews as part of a longevity nut strategy. (Aune et al., BMC Medicine (2016) — PMID 27916000) Cashew nut consumption in a randomized trial modestly reduced LDL cholesterol and improved HDL:LDL ratio, with no effect on body weight despite energy density, supporting their inclusion in cardiometabolic longevity diets. (de Souza et al., Nutrients (2017) — PMID 28654669)
How to Use It
Pairs well with mixed nuts, stir-fry vegetables, plant milk. Use as a nut in your daily meals according to the Longevity Diet guidelines.
What to Pair It With
| Ingredient | Why | Tradition |
|---|---|---|
| mixed nuts | See synergies | The Longevity Diet |
| stir-fry vegetables | See synergies | General culinary |
| plant milk | See synergies | General culinary |
| dates | See synergies | General culinary |
Synergies
- Vitamin-C-Rich-Foods (synergy): Consuming cashews alongside vitamin C-rich foods (bell peppers, citrus) increases non-heme iron absorption up to 6-fold by reducing iron from Fe3+ to the more absorbable Fe2+ form. - Walnuts (complement): Combining cashews with walnuts provides cashews' MUFA and magnesium alongside walnuts' superior ALA omega-3 and ellagic acid content, creating a broader nutritional and longevity profile.
Flavor Profile
Taste: mild, buttery, slightly sweet. Aroma: mild, slightly buttery, nutty. Texture: crunchy (dry roasted), creamy (raw or soaked). Category: nut.
The Science
- Aune et al., BMC Medicine (2016) — PMID 27916000: Dose-response meta-analysis of 29 prospective studies found that nut consumption of 28 g/day (1 oz) was associated with a 22% lower risk of cardiovascular disease, 13% lower cancer risk, and 22% lower all-cause mortality, consistent with cashews as part of a longevity nut strategy. - de Souza et al., Nutrients (2017) — PMID 28654669: Cashew nut consumption in a randomized trial modestly reduced LDL cholesterol and improved HDL:LDL ratio, with no effect on body weight despite energy density, supporting their inclusion in cardiometabolic longevity diets. - Ros, American Journal of Clinical Nutrition (2010) — PMID 20833638: Cashews' high monounsaturated fat (oleic acid) and magnesium content improve endothelial function and insulin sensitivity; magnesium adequacy is independently associated with 23% lower type 2 diabetes incidence, a key modifiable longevity risk factor. - Book claim (high confidence): Cashews are a source of iron (2 mg per 1 oz oil roasted, ~11% DV) and magnesium (74 mg per 1 oz dry roasted, ~19% DV), r
Key Nutrients
| Nutrient | Per 100g | Notes |
|---|---|---|
| Magnesium | 292 mg (raw) | ~30-40% bioavailability; phytates reduce absorption — soaking or roasting partially reduces phytate content. Essential for insulin signaling and mitochondrial function. |
| Iron (non-heme) | 6.7 mg (raw) | Non-heme iron; bioavailability ~5-12%; significantly enhanced by concurrent vitamin C intake and reduced by phytates and calcium. |
| Oleic acid (MUFA) | 23.8 g | Well absorbed; reduces LDL oxidation and improves endothelial function; same predominant fatty acid as olive oil. |
| Copper | 2.2 mg | Excellent source; copper is a cofactor for superoxide dismutase (antioxidant enzyme) and is required for collagen cross-linking and neurological function. |