Among all dry fruits, kaju (cashew nuts) hold a special place due to their rich taste and exceptional health advantages. Known in English as cashew nuts, kaju is one of the most consumed dry fruits worldwide. In Pakistan, kaju is often used in sweets, desserts, gravies, and eaten raw as a snack. What makes kaju even more valuable is the health benefits of kaju, which range from boosting heart health to supporting brain function.
This article explores the top 10 health benefits of kaju, along with its nutritional profile, best ways to eat kaju, and updated kaju price in Pakistan (2025).
Nutritional Profile of Kaju (Cashew Nuts)
Cashew nuts are not only tasty but also packed with essential nutrients. A 28-gram (1-ounce) serving of kaju contains:
- Calories: ~155
- Protein: 5 grams
- Fat: 12 grams (mostly healthy unsaturated fats)
- Carbohydrates: 9 grams
- Fiber: 1 gram
- Magnesium: 20% of daily requirement
- Copper: 67% of daily requirement
- Zinc, Iron, and Vitamin B6 in small amounts
This rich nutritional profile explains why the health benefits of kaju are so impressive.
Top 10 Health Benefits of Kaju (Cashew Nuts)
1. Boosts Heart Health
One of the most recognized health benefits of kaju is its positive effect on the heart. The unsaturated fats in cashew nuts help lower bad cholesterol (LDL) and improve good cholesterol (HDL). Regular consumption may reduce the risk of cardiovascular diseases.
2. Improves Brain Function
Kaju is rich in healthy fats, copper, and antioxidants that enhance brain activity. Eating kaju regularly supports better memory, focus, and overall cognitive function.
3. Strengthens Bones
Cashew nuts contain magnesium, phosphorus, and calcium, which are essential for strong bones. One of the lesser-known health benefits of kaju is its role in preventing osteoporosis and bone weakness.
4. Supports Weight Management
Although kaju is calorie-dense, its protein and healthy fat content help keep a person full for longer. This reduces unnecessary snacking, making kaju a smart choice for weight management when eaten in moderation.
5. Improves Skin Health
One of the beauty-related health benefits of kaju is glowing skin. Cashew nuts are rich in copper, which helps in collagen production. Regular consumption may reduce wrinkles and improve skin elasticity.
6. Good for Hair Growth
Kaju provides essential fatty acids and minerals that nourish hair follicles. It helps reduce hair fall and promotes strong, shiny hair.
7. Enhances Immunity
Cashew nuts are a natural source of zinc and antioxidants that strengthen the immune system. This makes kaju an ideal dry fruit for staying healthy, especially during seasonal changes.
8. Supports Eye Health
Another great health benefit of kaju is its role in protecting eye health. The antioxidants lutein and zeaxanthin found in kaju prevent damage from UV rays and reduce the risk of cataracts.
9. Helps Control Blood Sugar
For people with diabetes, kaju can be a safe and nutritious snack. Its healthy fats and fiber regulate blood sugar levels and improve insulin sensitivity.
10. Promotes Healthy Digestion
Kaju contains fiber that aids digestion and supports gut health. Including kaju in the diet helps prevent constipation and maintains a healthy digestive system.
How to Eat Kaju (Cashew Nuts) for Maximum Benefits
The health benefits of kaju can be enjoyed in multiple ways:
- Raw kaju: A quick and healthy snack.
- Roasted kaju: Lightly salted or spiced for extra flavor.
- Kaju in desserts: Widely used in kaju katli, kheer, halwa, and cakes.
- Kaju in curries: Popular in Mughlai gravies for thickness and taste.
- Soaked kaju: Easier to digest and nutrient-rich.
Kaju Price in Pakistan – 2025 Update
Cashew nuts are considered premium dry fruits, and prices vary depending on quality and origin.
- Kaju price in Pakistan (1 KG): Rs. 3,800 – Rs. 4,200
- Average kaju rate (premium quality): Rs. 4000 per KG
💡 At Dry Delights Store, fresh and handpicked kaju is available at Rs. 4000 per KG with guaranteed premium quality.
Final Thoughts
The health benefits of kaju are not limited to heart or brain health; they extend to skin, hair, immunity, and overall wellness. Known as cashew nuts in English, kaju is both delicious and nutrient-packed, making it one of the best dry fruits to include in daily diets.
From festive sweets like kaju katli to healthy snacking, kaju has countless uses. For those looking to buy top-quality kaju in Pakistan, Dry Delights Store offers premium cashew nuts at Rs. 4000 per KG.
