Are Raw Cashews Inflammatory? The Surprising Truth

November 24, 2025 •

4 min read

Contrary to some concerns, studies indicate that cashew nuts possess significant anti-inflammatory and anti-oxidative properties, potentially helping to reduce inflammation rather than causing it. This surprising fact challenges common health myths and helps to clarify whether raw cashews are inflammatory and safe for consumption.

Quick Summary

Commercially available "raw" cashews are heat-treated to remove toxic urushiol, making them safe. These nuts are rich in anti-inflammatory antioxidants and healthy fats, which help reduce oxidative stress and combat inflammation in the body.

Key Points

Not Inflammatory: Cashews are not inflammatory; instead, they contain compounds that exhibit anti-inflammatory effects.
Commercially Safe: All store-bought "raw" cashews are steamed to remove the toxic urushiol, making them completely safe for consumption.
Antioxidant Rich: Cashews are a strong source of antioxidants like polyphenols and carotenoids that combat inflammation by neutralizing free radicals.
Heart Health: The healthy fats and nutrients in cashews can help improve heart health and lower inflammatory markers linked to cardiovascular disease.
Supports Chronic Conditions: Animal studies have shown potential for cashews to help manage inflammatory conditions like colitis and joint pain.
Processing Differences: While both steamed and roasted cashews offer benefits, unsalted, minimally processed versions are ideal to avoid added sodium and oils.

For years, a persistent health question has been whether certain foods contribute to or fight against inflammation. In the case of cashews, a popular misconception revolves around their alleged inflammatory nature. The truth, however, is far more positive. Research overwhelmingly suggests that cashews, especially when part of a balanced diet, have powerful anti-inflammatory effects due to their rich nutritional profile. Understanding the processing, key compounds, and health implications is crucial to dispelling this myth.

The Truth About "Raw" Cashews

One of the biggest sources of confusion regarding cashews comes from the term "raw." The cashews you buy at the store, even those labeled "raw," are not truly raw in the unprocessed sense. Cashews grow within a hard shell, and between this outer shell and the edible nut is a toxic resin containing urushiol. Urushiol is the same irritating substance found in poison ivy and poison oak, and direct contact with it can cause a severe allergic reaction.

To make them safe for consumption, all commercially sold cashews are shelled and then heat-treated, typically by steaming or roasting, to destroy the urushiol. The nuts labeled as "raw" are simply not roasted a second time for flavor, leaving their nutritional integrity largely intact. Therefore, the "raw" cashews purchased from a store are entirely safe to eat and do not pose a toxic threat.

Nutritional Powerhouses with Anti-Inflammatory Action

Instead of being inflammatory, cashews contain a variety of compounds known to actively fight inflammation. Their beneficial properties stem from several key components:

Antioxidants: Cashews are a strong source of polyphenols and carotenoids, which are potent antioxidants. These plant-based compounds neutralize free radicals, unstable molecules that cause cellular damage and contribute to chronic inflammation. By reducing oxidative stress, these antioxidants help protect the body's cells and tissues from inflammatory damage.
Healthy Fats: The fat content in cashews is predominantly made up of monounsaturated and polyunsaturated fats. These are considered "healthy fats" and are linked to a lower risk of heart disease and reduced inflammation. They help maintain healthy cholesterol levels, which can also influence inflammatory markers in the body.
Magnesium: Cashews are an excellent source of magnesium, a mineral that plays a crucial role in regulating the body's inflammatory response. A deficiency in magnesium has been linked to increased inflammation, so adequate intake is essential.
Copper: This essential mineral, found in high amounts in cashews, is vital for a healthy immune system and the production of red blood cells. A well-functioning immune system is crucial for managing and regulating inflammatory processes.

The Impact on Chronic Conditions

Emerging research suggests that regular cashew consumption may have specific benefits for chronic inflammatory conditions. For instance:

Colitis: A 2020 animal study published in Nutrients demonstrated that cashew nuts could alleviate the clinical signs of colon inflammation in a mouse model of colitis, reducing inflammatory markers like TNF-α and IL-1β.
Joint Pain: Another animal study from 2022 indicated that rats with degenerative joint disease showed lower rates of inflammation and pain-like behavior when consuming cashews daily.
Heart Disease: Multiple epidemiological studies show that regular nut consumption, including cashews, is associated with lower levels of inflammatory markers like C-reactive protein (CRP), which can reduce the risk of cardiovascular disease.

Raw (Steamed) vs. Roasted Cashews: A Comparison


Feature	Commercially "Raw" (Steamed) Cashews	Roasted Cashews
Processing	Steamed at high heat to remove urushiol; not roasted for flavor.	Steamed and then roasted a second time, often with added oils or salt.
Nutrient Retention	Better retention of some heat-sensitive vitamins and antioxidants.	Some nutrient degradation can occur during roasting, though overall nutritional value remains high.
Antioxidant Activity	High antioxidant content, though some sources suggest roasting can increase antioxidant activity.	Potentially higher antioxidant activity than steamed cashews, according to some studies.
Flavor & Texture	Milder, softer, and creamier flavor profile.	Bolder, nuttier flavor and a crunchy texture. Often salted or flavored.
Digestibility	Some individuals may find raw nuts slightly harder to digest due to phytic acid.	Easier to digest for some people due to protein breakdown during heating.
Additives	Typically unsalted and without added oils or flavorings.	Often contains added salt, sugar, and oils, which can negatively impact health.

The Role of Cashews in an Anti-Inflammatory Diet

Incorporating cashews into an anti-inflammatory diet is a smart choice. To maximize the health benefits, consider these tips:

Choose unsalted, plain cashews to avoid excessive sodium intake.
Eat them in moderation. A small handful (around one ounce) is a recommended serving size.
Pair them with other anti-inflammatory foods like fruits, vegetables, and whole grains.
Blend them into smoothies or use cashew butter in sauces and dressings for a creamy, healthy base.
Use them as a crunchy topping for salads or oatmeal.

Conclusion: Cashews are Anti-inflammatory, Not Inflammatory

The idea that raw cashews are inflammatory is a pervasive myth, likely stemming from the confusion surrounding their processing and the dangers of truly unprocessed nuts. In reality, cashews are a nutrient-dense food rich in antioxidants, healthy fats, and essential minerals that actively work to reduce inflammation and combat oxidative stress in the body. While it's important to consume them in moderation as part of a balanced diet, adding commercially available cashews to your meals is a simple and effective way to support your body's anti-inflammatory defenses. For further reading, explore studies on the antioxidant properties of cashews and other nuts via reliable scientific databases. The Antioxidant and Anti-Inflammatory Properties of Anacardium occidentale L. Cashew Nuts in a Mouse Model of Colitis

Frequently Asked Questions

Truly raw cashews grow inside a hard shell containing toxic urushiol, which is dangerous to consume. The "raw" cashews you find in stores have been steamed at high temperatures to safely remove this substance, making them perfectly safe to eat.

Yes, cashews are a great addition to an anti-inflammatory diet. They are rich in healthy fats, antioxidants, and magnesium, all of which contribute to reducing inflammation in the body.

No, roasting cashews does not make them inflammatory. Both roasted and steamed cashews have beneficial anti-inflammatory effects. In fact, some studies suggest that roasting might even increase their antioxidant activity.

Animal studies have shown that the antioxidants in cashews may help reduce inflammation and pain associated with degenerative joint disease. While promising, more human trials are needed to confirm this effect.

The main anti-inflammatory compounds in cashews are polyphenols and carotenoids, which are powerful antioxidants, along with beneficial monounsaturated and polyunsaturated fats.

While cashews are healthy, consuming them in moderation is best. Like all nuts, they are calorie-dense. For individuals with certain sensitivities, consuming very large quantities has been anecdotally associated with minor issues like bloating, but this is rare.

People with a known tree nut allergy should be cautious with cashews. As cashews are classified as tree nuts, there is a risk of allergic reaction. It is possible to be allergic to just one type of tree nut, so it's important to consult with a doctor if you have allergies.