Are Roasted Cashews Anti-Inflammatory? A Nutritional Breakdown

According to a 2025 Healthline article, cashews contain beneficial compounds like polyphenols and carotenoids that can help reduce inflammation. But does the roasting process impact these health properties, and are roasted cashews anti-inflammatory? This article explores the nuanced effects of roasting on cashew nutrition and inflammatory response.

Quick Summary

Cashews contain natural anti-inflammatory compounds, but roasting's effect on their potency is complex and varies by temperature. This guide compares raw and roasted versions and explains how to incorporate them into an anti-inflammatory diet.

Key Points

• Antioxidant-Rich: Cashews contain polyphenols and carotenoids, powerful antioxidants that help reduce inflammation and neutralize free radicals.

• Roasting's Mixed Effect: The impact of roasting on cashew antioxidant levels is complex; some studies show increased antioxidant activity, while others indicate potential loss of heat-sensitive vitamins.

• Healthy Fats Persist: The healthy monounsaturated fats in cashews that support heart health and fight inflammation are largely retained after roasting.

• Opt for Unsalted and Dry-Roasted: To maximize anti-inflammatory benefits, choose dry-roasted, unsalted cashews and avoid excessive sodium and unhealthy oils often found in commercially prepared versions.

• Both Raw and Roasted are Beneficial: As part of a balanced diet, both raw and roasted cashews offer anti-inflammatory properties, making them a healthy choice in moderation.

• Beware of Added Ingredients: Excess salt and oils can diminish the health benefits, so dry roasting at home or checking labels for unsalted options is recommended.

The Anti-Inflammatory Power of Cashews

Cashews are more than just a tasty snack; they are packed with nutrients that can help combat inflammation. This is thanks to their rich content of antioxidants and healthy fats, which work to protect the body's cells and reduce oxidative stress.

Key Anti-Inflammatory Compounds in Cashews

• Antioxidants: Cashews are a significant source of antioxidants, including polyphenols and carotenoids. These powerful plant compounds neutralize harmful free radicals that can damage cells and trigger inflammation. Research has shown that cashew nut consumption can significantly reduce markers of inflammation and oxidative stress in animal models.
• Healthy Fats: The primary fat in cashews is heart-healthy monounsaturated fat. These fats are known to support cardiovascular health and have been linked to anti-inflammatory effects within the body. While cashews also contain omega-6 fatty acids, the focus is on the overall nutritional profile and how it contributes to a balanced diet.
• Essential Minerals: Cashews provide essential minerals like magnesium, zinc, and copper, which are crucial for immune function and play a role in regulating the body's inflammatory pathways.

The Impact of Roasting: Raw vs. Roasted

The act of roasting nuts changes their chemical composition, affecting everything from flavor and texture to nutrient availability. When considering if roasted cashews are anti-inflammatory, it's important to weigh the potential changes.

Effects of Roasting on Nutrients

1. Antioxidant Activity: Some studies have paradoxically found that roasting cashews, particularly at certain temperatures and for specific durations, can increase their antioxidant activity compared to raw nuts. This is potentially due to the formation of new antioxidant compounds during the heating process. However, other studies note a potential loss of heat-sensitive antioxidants and vitamins when roasted at high temperatures.
2. Oxidation of Fats: Cashews' healthy polyunsaturated fats are more susceptible to oxidation when exposed to high heat. While this process is minimized during controlled, low-temperature roasting, it can increase with higher temperatures and prolonged heating. This can affect the fat's quality and shelf life.
3. Nutrient Loss: Heat-sensitive vitamins, such as some B vitamins and vitamin E, can be degraded during the roasting process. While nuts are not primary sources for some of these, the loss can be notable. Minerals like magnesium, phosphorus, and zinc, however, remain largely unaffected as they are heat-stable.

Raw vs. Roasted: A Comparison

To make an informed decision, here is a comparison of raw and roasted cashews based on key nutritional and anti-inflammatory factors.

Feature	Raw Cashews	Roasted Cashews (Dry-roasted, unsalted)
Antioxidant Content	Contains natural antioxidants like carotenoids and polyphenols. Some studies suggest raw has higher heat-sensitive antioxidant levels, while others find roasted can have higher overall antioxidant activity.	Potential for increased antioxidant activity due to the formation of new compounds, depending on temperature and duration. Minimal loss of some heat-sensitive vitamins when roasted properly.
Healthy Fats	Healthy monounsaturated and polyunsaturated fats remain largely intact.	Healthy fats are retained, but polyunsaturated fats can become more susceptible to oxidation, especially at high temperatures.
Flavor & Texture	Milder flavor, softer and chewier texture.	Stronger, nuttier flavor and a satisfying crunch. The taste is enhanced by the roasting process.
Digestibility	For some individuals, raw nuts might be harder to digest due to their natural compounds.	Roasting can break down some compounds, making the cashews easier to digest for some people.
Additives (Salt/Oil)	No additives present, ensuring zero added sodium or oils.	Commercial varieties often contain added salt and/or oil, which can counteract anti-inflammatory benefits, especially in excess. The healthiest option is unsalted or dry-roasted at home.

Choosing the Best Option for Anti-Inflammatory Benefits

For minimizing inflammation, both raw and dry-roasted, unsalted cashews are healthy choices when consumed in moderation. The choice ultimately depends on personal preference for taste and texture. If you choose roasted cashews, opt for dry-roasted and unsalted varieties to avoid added sodium and unhealthy oils that could negate the anti-inflammatory benefits.

Practical Tips for Incorporating Cashews

• Snack on them: A handful of raw or unsalted dry-roasted cashews is a perfect and satisfying snack between meals.
• Add to dishes: Sprinkle chopped cashews over salads or stir-fries for added crunch and nutrients.
• Make cashew cream: Soaked and blended raw cashews can create a creamy, dairy-free sauce for soups or pastas.

Conclusion

The question "Are roasted cashews anti-inflammatory?" can be answered with a qualified yes. Both raw and roasted cashews contain compounds like antioxidants and healthy fats that exhibit anti-inflammatory properties, supported by scientific research. While the roasting process can cause minor alterations in nutrient levels, studies show that roasted cashews can still be highly beneficial, and may even have increased antioxidant activity in some cases. For the best results, stick to plain, unsalted varieties and enjoy them as part of a balanced, whole-foods anti-inflammatory diet.

To learn more about the specific mechanisms of cashew's anti-inflammatory action, you can refer to relevant scientific literature, such as this study on colitis in mice.

What are anti-inflammatory foods?

Anti-inflammatory foods help reduce chronic inflammation in the body and often include fruits, vegetables, nuts, seeds, healthy fats, and fatty fish.

Are cashews good for inflammation?

Yes, cashews are a good food to include in an anti-inflammatory diet. They contain antioxidants, monounsaturated fats, and minerals that help combat oxidative stress and inflammation.

Is it better to eat raw or roasted cashews for inflammation?

Both are good options. Raw cashews retain all heat-sensitive nutrients, but some studies indicate that roasted cashews can have higher overall antioxidant activity. The key is to choose unsalted and dry-roasted varieties over oil-fried.

How does roasting affect antioxidants in cashews?

The effect is complex. Roasting can reduce some heat-sensitive antioxidants, but it can also form new ones through chemical reactions, potentially leading to an overall increase in antioxidant activity compared to raw.

How many cashews should I eat daily to help with inflammation?

For health benefits, a serving of about one ounce (18 medium cashews) daily is often recommended. This provides nutrients without excessive calories or fat intake.

Do all nuts help with inflammation?

Many tree nuts, including cashews, almonds, and walnuts, are rich in beneficial compounds that can help reduce inflammation. However, their specific nutritional profiles differ.

Can salty roasted cashews be bad for inflammation?

Yes, excessive sodium intake from salted nuts can contribute to high blood pressure and other health issues that may increase inflammation, potentially counteracting the nuts' benefits.

Is frying cashews in oil bad for inflammation?

Frying in oil can introduce less-healthy fats and potentially damage the natural fats in cashews. Dry roasting is a healthier preparation method that retains more nutritional integrity.

Frequently Asked Questions

Are cashews good for inflammation?

Yes, cashews are considered beneficial for managing inflammation. They are a good source of antioxidants, like polyphenols and carotenoids, as well as healthy monounsaturated fats, which help combat oxidative stress and support immune health.

Is it better to eat raw or roasted cashews for inflammation?

Both raw and roasted cashews can be part of an anti-inflammatory diet. Raw cashews retain all heat-sensitive nutrients, but some studies show that dry-roasting can actually increase overall antioxidant activity. The key is to opt for unsalted, dry-roasted cashews over oil-fried varieties to avoid unnecessary sodium and fats.

How does roasting affect the antioxidants in cashews?

The effect is complex. Roasting can degrade some heat-sensitive antioxidants and vitamins, but other studies have found that it can also create new antioxidant compounds, potentially leading to increased overall antioxidant activity. The temperature and duration of roasting are key factors.

Do salted, roasted cashews cause inflammation?

While the cashews themselves have anti-inflammatory properties, the high salt content in some roasted varieties can contribute to high blood pressure and other health issues that may increase inflammation, potentially negating the benefits. It's best to choose unsalted versions.

How many cashews should I eat daily for anti-inflammatory benefits?

A daily serving of about one ounce, or approximately 18 medium cashews, is often recommended to reap health benefits. This provides valuable nutrients without contributing excessive calories or fat to your diet.

Are cashews high in Omega-3 fatty acids?

No, cashews are not a significant source of Omega-3 fatty acids compared to nuts like walnuts. They are primarily rich in monounsaturated and Omega-6 fatty acids. The key to reducing inflammation is balancing all dietary fats and nutrients.

Are all nuts anti-inflammatory?

Most nuts, including cashews, almonds, and walnuts, contain compounds like antioxidants and healthy fats that provide anti-inflammatory effects. They are generally considered healthy additions to an anti-inflammatory diet.