Are Cashews an Inflammatory Food? Unpacking the Nutritional Truth

October 6, 2025 •

3 min read

Contrary to popular misconception, a growing body of research suggests that cashews are not an inflammatory food but rather possess powerful anti-inflammatory properties. Packed with antioxidants, healthy fats, and essential minerals, these creamy nuts can be a valuable part of a health-conscious nutrition diet.

Quick Summary

This guide examines cashews' nutritional profile, revealing their anti-inflammatory benefits rooted in antioxidants and healthy fats. It clarifies common misunderstandings about their fatty acid content and provides practical tips for incorporating them into a healthy eating plan to combat inflammation.

Key Points

Cashews are anti-inflammatory, not inflammatory: Contrary to a common misconception, cashews contain compounds that help fight inflammation rather than cause it.
Rich in antioxidants: They are a source of polyphenols and carotenoids, which neutralize free radicals that lead to inflammation.
Packed with healthy fats: Their high content of monounsaturated and polyunsaturated fats, including oleic acid, supports heart health and reduces inflammation.
Excellent source of magnesium: Cashews provide a significant amount of magnesium, a mineral vital for regulating numerous bodily functions and fighting inflammation.
Omega-6 ratio is not the whole story: While having a higher omega-6 to omega-3 ratio than some nuts, the overall anti-inflammatory benefits of cashews outweigh this factor.
Best consumed raw or air-roasted: To maximize benefits and avoid inflammatory additives, choose unsalted, raw, or air-roasted cashews over heavily processed versions.

Debunking the Myth: Cashews are Anti-Inflammatory

The belief that cashews are an inflammatory food often stems from a misunderstanding of their fat content. However, scientific evidence indicates that cashews possess significant anti-inflammatory and antioxidant activities. Studies, including animal models, suggest that compounds in cashews can reduce inflammation and oxidative stress.

The Nutritional Science Behind Cashews' Anti-Inflammatory Action

Cashews' anti-inflammatory properties are due to their rich nutrient profile:

Antioxidants: Cashews contain polyphenols and carotenoids, which protect cells from damage by free radicals, thereby reducing oxidative stress and inflammation. Roasting may even boost their antioxidant activity.
Healthy Fats: High in monounsaturated (MUFAs) and polyunsaturated fats (PUFAs), including oleic acid, cashews support heart health and help lower chronic inflammation.
Magnesium: An excellent source of magnesium, cashews provide a significant portion of the Daily Value in one ounce. Magnesium is crucial for various bodily functions, and its deficiency is linked to higher inflammation.
Other Minerals: Minerals like zinc and copper in cashews support immune and metabolic functions, with zinc helping to reduce inflammation and oxidative stress.

Clarifying the Omega-6 Ratio Concern

Some incorrectly label cashews as inflammatory due to their omega-6 to omega-3 fatty acid ratio, which is higher than in nuts like walnuts. While a high dietary ratio from processed sources is linked to inflammation, this view overlooks cashews' overall anti-inflammatory benefits from antioxidants and other healthy fats. The omega-6 fat type in cashews also differs from those in processed vegetable oils more strongly associated with chronic inflammation.

Incorporating Cashews into an Anti-Inflammatory Diet

To best enjoy the benefits of cashews, consider these tips:

Choose Wisely: Opt for unsalted, raw, or air-roasted cashews to avoid inflammatory sugar and sodium in candied or heavily salted versions.
Enjoy as a Snack: A one-ounce serving (about 18 nuts) is a satisfying, nutrient-dense snack.
Use in Cooking: Cashews' creamy texture makes them ideal for dairy-free sauces, soups, and curries.
Add to Meals: Sprinkle cashews on salads, stir-fries, or yogurt for added texture and nutrients.

Comparing Cashews to Other Nuts

Incorporating a variety of nuts is beneficial for an anti-inflammatory diet. Here's how cashews compare:


Feature	Cashews	Walnuts	Almonds
Anti-Inflammatory Properties	Rich in antioxidants and magnesium.	High in omega-3s (ALA) and polyphenols.	Contain vitamin E, magnesium, and fiber.
Omega-3 Content	Low, with higher omega-6 to omega-3 ratio.	Highest among common tree nuts.	Moderate content.
Primary Fat Type	Monounsaturated (oleic acid).	Polyunsaturated.	Monounsaturated.
Magnesium Content	Excellent source.	Good source.	Excellent source.
Protein Content	Moderate source.	Moderate source.	High source.

A Holistic Approach to Combating Inflammation

Including cashews is one part of a broader anti-inflammatory strategy:

Eat various anti-inflammatory foods: Add avocados, blueberries, broccoli, fish, and olive oil to your diet.
Diversify your diet: A range of plant foods supports a healthy gut microbiome, linked to reduced inflammation.
Control portion sizes: Cashews are calorie-dense; a one-ounce serving provides benefits without excessive calories.
Limit processed foods: High-sugar and processed foods are major drivers of inflammation.

In conclusion, cashews are not inflammatory but contribute to fighting inflammation due to their antioxidants, healthy fats, and minerals. Enjoying them in moderation as part of a balanced diet supports overall health. For more information, refer to reputable sources like the National Institutes of Health.

Frequently Asked Questions

The concern often arises from the fact that cashews have a higher ratio of omega-6 to omega-3 fatty acids compared to nuts like walnuts. A high intake of omega-6s from processed foods is associated with inflammation, leading to a flawed assumption that cashews are also inflammatory.

The key takeaway is that cashews are not an inflammatory food. They contain numerous anti-inflammatory and antioxidant compounds, such as magnesium and polyphenols, that counteract any potential concerns related to their omega-6 fatty acid ratio, making them a beneficial addition to a healthy diet.

Antioxidants in cashews, including polyphenols and carotenoids, work by neutralizing free radicals, which are unstable molecules that can cause cellular damage and trigger inflammatory responses in the body.

Yes, research suggests that the anti-inflammatory nutrients in cashews, particularly magnesium and antioxidants, may help control inflammation, which could be beneficial for individuals with inflammatory forms of arthritis. Always consult your doctor or a registered dietitian for personalized advice.

Both raw and roasted cashews offer anti-inflammatory benefits. Some research even suggests that roasted cashews might have increased antioxidant activity compared to raw ones. The most important factor is to choose unsalted or lightly salted options and avoid added sugars.

A healthy portion is typically one ounce, which is about 18 cashew nuts. This provides a good dose of nutrients without being excessively high in calories, helping to manage weight and overall dietary intake.

Yes, cashews can support a healthy gut. They contain fiber and prebiotic compounds that feed beneficial gut bacteria. A balanced gut microbiome is essential for reducing systemic inflammation.