Are Cashews OK for Inflammation? Separating Fact from Myth

November 11, 2025 •

4 min read

According to a 2020 study in the journal Nutrients, cashew nuts demonstrated significant anti-inflammatory and antioxidant properties in animal models of colitis. This suggests that far from causing issues, cashews may be a beneficial addition for those wondering, "are cashews ok for inflammation?"

Quick Summary

Cashews are generally considered beneficial for inflammation due to their rich antioxidant content, including polyphenols and carotenoids, which combat oxidative stress. They also provide healthy monounsaturated fats and essential minerals like magnesium and copper. However, moderation is key, and processing methods can alter their nutritional impact.

Key Points

Anti-inflammatory antioxidants: Cashews are packed with antioxidants like polyphenols and carotenoids that help fight inflammation and protect cells from damage.
Heart-healthy fats: The healthy monounsaturated and polyunsaturated fats in cashews reduce bad cholesterol and support cardiovascular health, which is linked to managing inflammation.
Essential mineral support: Important minerals in cashews, such as magnesium, copper, and zinc, aid in regulating muscle and nerve function, combating oxidative stress, and boosting the immune system.
Preparation matters: For maximum benefits, choose raw or dry-roasted cashews and avoid versions with excessive added oils and salt, which can negate the health advantages.
Moderation is key: Due to their calorie density, a small, controlled portion of cashews as part of a balanced diet is recommended for maintaining a healthy weight while benefiting from their nutrients.
Part of a bigger plan: Cashews are most effective when included in an overall anti-inflammatory diet that emphasizes a variety of whole foods, including leafy greens, fruits, and other healthy fat sources.

Cashews and the Anti-Inflammatory Connection

Many tree nuts, including cashews, are recognized as part of an anti-inflammatory diet. The key lies in their rich composition of healthy fats, vitamins, and minerals that work to reduce oxidative stress and combat chronic inflammation. Inflammation, in a controlled state, is a crucial part of the body's healing process. However, when it becomes chronic, it can lead to various diseases. The components found in cashews provide the body with tools to manage this inflammatory response effectively.

The Nutritional Powerhouse Behind the Anti-Inflammatory Effect

The anti-inflammatory benefits of cashews come from several nutritional components. These work together to support cellular health and neutralize harmful free radicals.

Antioxidants: Cashews are rich in beneficial plant compounds like polyphenols and carotenoids. These antioxidants neutralize free radicals, which are unstable molecules that can cause cellular damage and drive inflammation.
Healthy Fats: The fats in cashews are primarily monounsaturated and polyunsaturated, similar to those found in olive oil. These healthy fats are known to reduce LDL (bad) cholesterol and improve overall cardiovascular health, which is closely linked to managing inflammation.
Minerals: Essential minerals play a crucial role. Cashews are a good source of magnesium, which helps regulate nerve and muscle function and acts as an anti-inflammatory agent. Copper, another mineral found in cashews, is a cofactor for enzymes that protect against oxidative stress. Zinc also contributes to immune function and inflammation regulation.

The Omega-3 vs. Omega-6 Balance

One common concern regarding nuts and inflammation revolves around the omega-6 to omega-3 fatty acid ratio. While excessive omega-6 can be pro-inflammatory, the balance and overall nutrient profile are more important. Cashews contain both, but their overall fatty acid profile, combined with other anti-inflammatory nutrients, contributes to a net benefit.

Raw, Roasted, or Salted: How Preparation Impacts Cashews

The way cashews are processed can significantly affect their health benefits. Opting for raw or dry-roasted versions is the best approach to maximize their anti-inflammatory potential.

Dry-Roasted Cashews: Research suggests that dry-roasted cashews may have increased antioxidant activity compared to raw versions. This makes them an excellent choice for a healthy snack, without the added oils of traditional roasting methods.
Salted and Oil-Roasted Cashews: Cashews roasted in unhealthy oils and heavily salted can counteract their benefits. Excess sodium and inflammatory omega-6 from some processed vegetable oils can promote inflammation and negate the nut's inherent health advantages.

Cashews vs. Other Nuts for Inflammation


Feature	Cashews	Walnuts	Almonds	Pecans
Anti-Inflammatory Properties	Strong, due to antioxidants (polyphenols) and healthy fats.	Strongest, highest omega-3 (ALA) content; excellent for heart health.	Very good, rich in Vitamin E and antioxidants; beneficial for heart health.	Very good, contain Vitamin A, Vitamin E, and antioxidants.
Fat Profile	Higher in monounsaturated fats; less omega-6 than many competitors.	Highest polyunsaturated fat, particularly omega-3 (ALA).	Mix of monounsaturated and polyunsaturated fats.	High in healthy monounsaturated fats.
Key Minerals	Excellent source of magnesium, copper, and zinc.	Good source of manganese, copper.	Rich in magnesium and calcium.	Good source of Vitamin A, E, and calcium.
Omega-6 to Omega-3 Ratio	Favorable ratio, though not as high in omega-3s as walnuts.	Excellent, with a high proportion of anti-inflammatory omega-3.	Good ratio, especially for its high antioxidant content.	Good ratio, with healthy fats and antioxidants.
Overall Effect	Mild, consistent anti-inflammatory benefits; nutrient-dense.	Powerful anti-inflammatory potential, especially for heart health.	Effective in reducing certain inflammatory markers.	Supports healthy aging and cell protection.

Incorporating Cashews into an Anti-Inflammatory Diet

Integrating cashews into your diet can be both simple and delicious. Here are some ideas to help you take advantage of their anti-inflammatory benefits:

As a Snack: A handful of raw or dry-roasted cashews is a satisfying and nutrient-dense snack. Portion control is important due to their calorie density.
Cashew Butter: Make your own cashew butter at home or find a natural version without added sugars or oils. It can be used as a spread or in smoothies.
Creamy Sauces: Blend soaked cashews with water, lemon juice, and seasonings to create a dairy-free cream or cheese sauce for pastas and casseroles.
Salad Topping: Sprinkle chopped cashews over salads for added crunch, healthy fats, and minerals.
Stir-fries: Add a handful of cashews to stir-fries for extra protein and texture.

Conclusion: The Green Light for Cashews

In conclusion, the question, "Are cashews ok for inflammation?" can be confidently answered with a resounding yes. Their rich profile of antioxidants, monounsaturated fats, and essential minerals like magnesium and zinc actively works to reduce oxidative stress and support the body's natural anti-inflammatory processes. When consumed as part of a balanced diet, particularly in raw or dry-roasted form and in moderation, cashews offer a delicious way to boost your nutritional intake and contribute positively to managing inflammation. While they may not have the highest omega-3 content of all nuts, their overall composition and proven effects make them a valuable addition to any anti-inflammatory eating plan.

A Final Word on Moderation

It is essential to remember that cashews, like all nuts, are calorie-dense. The key to reaping their benefits without unwanted weight gain is moderation. A small handful (around 1 ounce) per day is a recommended portion size to enjoy their nutritional value without overdoing it. Pairing them with a variety of other anti-inflammatory foods, such as leafy greens, berries, and fatty fish, will offer the most comprehensive health benefits. To learn more about anti-inflammatory eating, consult resources like the Arthritis Foundation, which promotes the consumption of nuts and other healthy foods for controlling inflammation.

Frequently Asked Questions

Cashews do contain omega-6 fatty acids, but in moderation, they also provide other nutrients and antioxidants. The overall anti-inflammatory effect from these compounds is more significant than concerns over the omega-6 content alone.

Yes, heavily processed cashews that are roasted in unhealthy oils and loaded with salt can contribute to inflammation. The added ingredients counteract the natural anti-inflammatory benefits of the nut itself.

While both are beneficial, walnuts are often highlighted for their high omega-3 (ALA) content, which is a powerful anti-inflammatory fatty acid. Cashews offer a great source of other anti-inflammatory nutrients like magnesium, copper, and antioxidants.

For reducing inflammation, both raw and dry-roasted cashews are good options. Some research suggests that dry-roasting may even increase antioxidant activity. Just be sure to avoid oil-roasted versions.

Research suggests that cashews may help with inflammation and joint health. However, more human trials are needed to confirm their specific effects on arthritis, but they are a recommended food within an anti-inflammatory diet.

Due to their calorie density, a recommended serving size is about one ounce, or a small handful, per day. This provides significant nutrients without leading to excess calorie intake.

The main risks include allergic reactions for those with tree nut allergies and potential issues for individuals with kidney or gallbladder problems due to their oxalate content. For most, when consumed in moderation, they are a healthy option.