Cashew nuts are seeds of the fruit of the cashew tree. It is white, soft and meaty. It hardens and changes to a darker white once roasted, and has a rich flavour making it the most flavoursome nut. These are rich in monounsaturated fatty acid and minerals such as iron, potassium, phosphorous, copper, zinc and selenium. Benefits. Being a good a source of iron they help prevent "anemia". The fat contained in the nut is healthy for the heart. They promote bone and teeth health, and aid digestion, and help boost the body's metabolism. How to use. Cashew nuts being very rich in taste are a common ingredient in desserts and are used to make oils. They make excellent garnish for baked goods. Combining cashews with other nuts and dried fruits makes a healthy snack.