Are Cashews an Anti-Inflammatory Food? Separating Fact from Fiction

October 7, 2025 •

4 min read

According to a 2023 review in Nutrients, regular nut consumption is linked to a reduced risk of cardiovascular disease, which is often tied to inflammation. So, are cashews an anti-inflammatory food, and can they provide similar benefits? Yes, cashews contain several anti-inflammatory compounds, but their overall effect is part of a broader dietary pattern.

Quick Summary

This article explores the nutritional components of cashews, examines the scientific evidence regarding their anti-inflammatory effects in both human and animal studies, and compares them to other nuts known for similar benefits.

Key Points

Antioxidant Power: Cashews are rich in antioxidants, including polyphenols and carotenoids, which help neutralize free radicals that cause inflammation.
Mineral Rich: They contain essential minerals like magnesium, copper, and zinc, all of which play a role in immune function and inflammation reduction.
Healthy Fats: The monounsaturated and polyunsaturated fats in cashews contribute to heart health and help decrease inflammation markers.
Mixed Scientific Results: While animal studies show promise for cashew's anti-inflammatory properties, human trials have had mixed results, possibly due to dose and duration.
Part of a Broader Diet: The anti-inflammatory effects of cashews are most beneficial when consumed in moderation as part of a varied, whole-food-based diet.
Moderation is Key: Despite their health benefits, cashews are calorie-dense and should be eaten in mindful portions to avoid excess weight gain.
Beneficial for Arthritis: Due to their nutrient profile, cashews can be a beneficial food choice for people with inflammatory conditions like arthritis.

The Nutritional Powerhouse Behind Cashews

Cashews are more than just a tasty snack; they are packed with a rich variety of nutrients, minerals, and bioactive compounds that contribute to overall health. Their anti-inflammatory potential is primarily attributed to these specific components, which work together to combat oxidative stress and cellular damage.

Key Nutrients and Antioxidants

Cashews are particularly rich in antioxidants, which are beneficial plant compounds that neutralize free radicals, molecules that can cause cellular damage and inflammation. The types of antioxidants found in cashews include:

Polyphenols and Carotenoids: These are well-known for their antioxidant capabilities and are abundant in cashews. Studies have found that roasting cashews may even increase their antioxidant activity.
Vitamins: Cashews contain vitamins like vitamin E and vitamin K, with vitamin E being a powerful antioxidant that protects cells from damage.
Minerals: Essential minerals like magnesium, copper, and zinc are present in significant amounts in cashews. Magnesium helps reduce inflammation, while zinc and copper support immune cell function and wound healing.

Healthy Fats for Fighting Inflammation

About two-thirds of the calories in cashews come from fat, but most of this consists of healthy monounsaturated and polyunsaturated fats. These fats play a crucial role in managing cholesterol levels and supporting heart health, which is directly linked to reducing systemic inflammation. Cashews also contain a small amount of omega-3 fatty acids, though significantly less than nuts like walnuts.

The Scientific Evidence for Cashews and Inflammation

Research has explored the effects of cashews on inflammation, yielding some promising, though still limited, results.

Findings from Animal and Lab Studies

In controlled animal studies, cashew extracts have demonstrated significant anti-inflammatory and antioxidant properties. For example, a 2020 study published by the National Institutes of Health found that oral administration of cashew nuts to mice with colitis (colon inflammation) reduced histological damage, neutrophil infiltration, oxidative stress, and pro-inflammatory cytokines. This suggests that compounds within cashews may help regulate the signaling pathways that lead to inflammation. Another animal study focusing on painful degenerative joint disease showed that cashew administration could reduce pain, restore antioxidant balance, and limit joint inflammation.

What Human Studies Suggest

Human research on cashews and inflammation is less conclusive and highlights the need for more study. A recent 8-week human trial involving overweight and obese individuals found that adding 30 grams of cashews per day to an energy-restricted diet did not significantly alter inflammatory markers or intestinal permeability compared to the control group. The study authors suggested that a longer duration or higher dose might be necessary to see significant effects. This aligns with broader reviews of nuts, which have found some favorable, but inconsistent, effects on inflammation biomarkers depending on the nut type, dose, and duration. Despite this, including nuts like cashews remains a common recommendation for anti-inflammatory diets.

Cashews Compared to Other Anti-Inflammatory Nuts

While cashews are a great choice for an anti-inflammatory diet, they are just one of many beneficial nuts. Here’s how they compare to a couple of other popular options.


Nutrient Highlight	Cashews	Walnuts	Almonds
Healthy Fats (Monounsaturated & Polyunsaturated)	High, with monounsaturated fats making up the majority.	High, but with a significantly higher ratio of anti-inflammatory omega-3 fatty acids.	High in healthy fats, predominantly monounsaturated.
Magnesium	Excellent source; one ounce provides 20% of the Daily Value.	Also a good source, contributing to its anti-inflammatory effects.	A great source of magnesium, often included in anti-inflammatory food lists.
Zinc	High content; one ounce provides 15% of the Daily Value.	Contains zinc, but less than cashews.	Contains zinc, but less than cashews.
Antioxidants	Rich in carotenoids and polyphenols.	Rich in a variety of antioxidants, including polyphenols.	A good source of antioxidants like vitamin E.

Incorporating Cashews into an Anti-Inflammatory Diet

Adding cashews and other nuts into your diet is simple. They can be enjoyed as a snack or incorporated into meals for added flavor and nutrients. Here are some ideas:

Snack: Enjoy a handful of raw or roasted, unsalted cashews between meals for a satisfying snack.
Toppings: Sprinkle chopped cashews over salads, stir-fries, or oatmeal for extra crunch and flavor.
Sauces and Creams: Blend soaked cashews to create creamy, dairy-free sauces for pasta or vegetable dishes.
Smoothies: Add a scoop of cashew butter to your morning smoothie for protein, fiber, and healthy fats.
Baking: Use cashew flour or chopped cashews in muffins, cookies, or other baked goods.

Potential Considerations and Risks

It's important to consume cashews, and all nuts, in moderation. They are calorie-dense, and overindulging can lead to weight gain if not balanced with overall caloric intake. Additionally, some people have tree nut allergies, so they should be avoided if you have a known allergy. Cashews are always sold shelled, as the shell contains an irritating compound that can cause skin irritation.

Conclusion

So, are cashews an anti inflammatory food? Yes, cashews are a valuable component of an anti-inflammatory diet, primarily because of their high content of antioxidants, healthy fats, and essential minerals like magnesium and zinc. While human studies have yet to provide definitive proof of their direct impact on inflammatory markers, animal studies offer strong evidence of their potential benefits. To maximize the anti-inflammatory effects, it's best to enjoy cashews as part of a balanced diet rich in other anti-inflammatory foods like berries, leafy greens, and omega-3-rich fish. Their role is to complement a healthy lifestyle, not to act as a magic bullet.

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Frequently Asked Questions

Cashews contain several anti-inflammatory compounds, such as antioxidants and healthy fats, making them an anti-inflammatory food. However, their effect is part of an overall diet and consumption in moderation is key.

Key compounds in cashews that fight inflammation include antioxidants like polyphenols and carotenoids, as well as minerals such as magnesium and zinc.

Cashews offer similar anti-inflammatory benefits to other tree nuts like almonds and walnuts due to their nutrient profile. However, nuts like walnuts contain a higher amount of omega-3 fatty acids.

There is some evidence suggesting that roasted cashews may have increased antioxidant activity compared to raw, but both forms are beneficial. The best choice depends on personal preference and dietary needs.

Excessive consumption of any food, especially high-calorie foods like nuts, can lead to negative health outcomes. Eating cashews in moderation is recommended as part of a balanced diet.

While there is no specific recommended number, consuming a small portion, such as a handful (about one ounce), of cashews regularly as part of a balanced diet can provide benefits.

Yes, cashews can be beneficial for individuals with inflammatory arthritis due to their anti-inflammatory nutrients, which may help manage symptoms and support heart health.