Fact or Fiction: Do Cashews Increase Inflammation?

November 1, 2025 •

4 min read

According to research, regular consumption of nuts is associated with reduced levels of inflammatory markers in the blood. Despite this, a persistent question remains: do cashews increase inflammation? Rather than being inflammatory, the scientific evidence suggests that cashews are, in fact, a beneficial component of an anti-inflammatory diet.

Quick Summary

Cashews are rich in antioxidants and healthy fats and are generally considered anti-inflammatory, contrary to common misconceptions about their omega-6 content. Consumed in moderation, they actively contribute to overall health by fighting oxidative stress and providing essential nutrients.

Key Points

Cashews are anti-inflammatory, not pro-inflammatory: They are a rich source of antioxidants like polyphenols and carotenoids, which counteract oxidative stress and inflammation.
Omega-6 content is not the whole story: While cashews contain omega-6 fatty acids, their overall nutrient profile, including a healthy ratio and other beneficial compounds, makes them anti-inflammatory.
Supports joint health: Studies in animal models show that cashew consumption can help protect joints and reduce inflammation associated with conditions like osteoarthritis.
Boosts heart health: The healthy unsaturated fats in cashews, along with their antioxidants, can help lower 'bad' LDL cholesterol and reduce inflammation related to heart disease.
Moderation is crucial: Due to their calorie density, cashews should be consumed in moderation, typically around one ounce per day, to avoid weight gain, which can be linked to inflammation.
Roasted vs. Raw: Roasting cashews may actually increase their antioxidant activity compared to raw versions.

Debunking the Omega-6 Myth and Understanding Cashews

For years, a prevailing concern has been that the omega-6 fatty acid content in nuts, including cashews, promotes inflammation. It is true that an excessive imbalance of omega-6 to omega-3 fatty acids can contribute to pro-inflammatory responses in the body. However, focusing solely on one component overlooks the larger nutritional picture. The inflammatory or anti-inflammatory effect of a food is determined by its complete profile, not a single nutrient. In the case of cashews, their wealth of other compounds far outweighs the concerns associated with omega-6, positioning them firmly on the side of health and wellness.

The Real Story: Antioxidants and Anti-Inflammatory Compounds

Scientific studies have revealed that cashews are a significant source of potent antioxidants, which are crucial for neutralizing free radicals that cause cellular damage and drive inflammation. These include:

Polyphenols: Cashews are particularly rich in these beneficial plant compounds, which have powerful antioxidant and anti-inflammatory effects.
Carotenoids: These are another class of antioxidants, also found in other tree nuts, that protect the body from damage.
Anacardic acids: Found in the cashew shell and the kernel, these compounds have shown significant anti-inflammatory potential in research.

Animal studies have provided compelling evidence of cashews’ beneficial effects. For instance, in an experimental model of painful degenerative joint disease (osteoarthritis), rats treated with cashews showed reduced inflammation, decreased cartilage degradation, and lower levels of pro-inflammatory cytokines. Another study demonstrated that cashew nuts could mitigate inflammation and oxidative stress in a model of acute pancreatitis and associated lung injury.

Beyond the Buzz: Other Health-Boosting Nutrients in Cashews

Cashews offer a wide array of other nutrients that support overall health and may indirectly help manage inflammation:

Healthy Unsaturated Fats: The majority of fats in cashews are heart-healthy monounsaturated and polyunsaturated fats, which can help lower LDL ('bad') cholesterol levels.
Magnesium: An important mineral for bone health, magnesium also plays a role in regulating blood pressure and blood sugar levels.
Copper: Essential for various bodily processes, copper aids in the formation of hemoglobin and maintaining immune function.
Fiber and Protein: The fiber and protein content contribute to a feeling of fullness, which can assist in weight management—a key factor in reducing systemic inflammation.

Comparing Anti-Inflammatory Profiles of Common Nuts

While most nuts are a healthy addition to a balanced diet, their specific nutrient profiles and anti-inflammatory capabilities vary. Here is a comparison of cashews with other popular nuts based on available research.


Feature	Cashews	Walnuts	Almonds	Pistachios
Anti-Inflammatory Profile	Rich in polyphenols and carotenoids. Demonstrated efficacy in multiple animal studies for reducing markers of inflammation.	Highest plant-based source of omega-3s, potent antioxidants, and phytosterols. Strong anti-inflammatory and cardio-protective effects.	High in antioxidant vitamin E and magnesium. Supports heart health and reduces oxidative damage.	Contain lutein and other antioxidants. Lower in calories, offering anti-inflammatory benefits particularly related to cardiovascular health.
Primary Healthy Fat	Predominantly monounsaturated fat, with a favorable omega-6 to omega-3 ratio.	Highest polyunsaturated fat content, particularly rich in omega-3 alpha-linolenic acid (ALA).	High in monounsaturated fat.	Balanced profile of monounsaturated and polyunsaturated fats.
Other Noteworthy Nutrients	Excellent source of magnesium and copper.	Rich in polyphenols, melatonin, and phytosterols.	Good source of magnesium and vitamin E.	High in potassium, lutein, and phytosterols.

Incorporating Cashews for Anti-Inflammatory Benefits

To get the most anti-inflammatory benefit, moderation is key. A standard serving of about one ounce (roughly 18 cashews) per day is a good starting point.

Tips for enjoying cashews:

As a snack: Enjoy a handful of unsalted, raw, or dry-roasted cashews to stave off hunger and benefit from their nutrients.
In meals: Add them to stir-fries, curries, or salads for a creamy texture and nutty flavor.
Blended: Cashews can be soaked and blended to create creamy sauces, plant-based cheeses, or to thicken smoothies.
Check the labels: Opt for unsalted or unseasoned versions to avoid unnecessary sodium and added sugars, which can have pro-inflammatory effects.

Conclusion

The notion that cashews increase inflammation is a misconception that overlooks the full range of their nutritional value. The research clearly indicates that, thanks to their high antioxidant content and overall nutrient profile, cashews possess powerful anti-inflammatory properties. As part of a balanced diet and consumed in moderation, cashews can play a supportive role in reducing oxidative stress and inflammation, contributing to heart health, joint health, and overall wellness. While specific fatty acid ratios like omega-6 are a consideration for any food, cashews' rich combination of healthy fats, protein, fiber, and potent antioxidants solidifies their status as a health-promoting food. Always be mindful of portion sizes due to their calorie density, and be aware of any potential allergies. For most people, cashews are a delicious and healthy choice.

Frequently Asked Questions

This misconception stems from the fact that cashews contain omega-6 fatty acids, and a high ratio of omega-6 to omega-3 fatty acids is sometimes associated with promoting inflammation. However, this view ignores the cashew's complete nutritional profile, which includes powerful anti-inflammatory compounds.

Cashews are rich in antioxidants, specifically polyphenols and carotenoids, which are beneficial plant compounds. These neutralize free radicals that cause cellular damage, helping to reduce inflammation in the body.

Animal studies have shown promising results regarding the anti-inflammatory properties of cashews in cases of degenerative joint disease like osteoarthritis, with benefits including reduced pain-like behavior and decreased cartilage damage.

Some research suggests that roasted cashews may have increased antioxidant activity compared to their raw counterparts, potentially offering enhanced anti-inflammatory benefits. However, more specific studies are needed.

To get the health benefits without the excess calories that could lead to weight gain, a standard portion size of about one ounce per day (approximately 18 cashews) is recommended as part of a balanced diet.

While most nuts have some anti-inflammatory properties due to their healthy fats and antioxidants, their specific nutrient profiles differ. Walnuts, for example, are exceptionally high in anti-inflammatory omega-3 fatty acids, while almonds contain more vitamin E.

The main risks include serious allergic reactions, including anaphylaxis, for individuals with nut allergies. For those without allergies, the primary concern is consuming too many, which can lead to weight gain due to their high calorie density, potentially contributing to systemic inflammation.