The 6 best nuts to reduce inflammation, says science — Eat this, not that

What you eat can have a direct effect on your day-to-day health – especially when it comes to inflammation. It is important to keep inflammation levels low in order to prevent the development of chronic diseases such as cardiovascular disease, diabetes, dementia, autoimmune diseases, etc. Even the smallest change in your diet can have a big impact on your health, such as sprinkling some nuts on your meal. In particular, these six nuts are known to be the best for reducing inflammation due to their anti-inflammatory biomarkers.

Here are the best nuts to reduce inflammation to stock up on next time you’re on a food spree, and for even more helpful tips, check out these 6 best foods to reduce inflammation as you age.

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Of all the nuts to choose from, walnuts are one of the best for reducing inflammation due to their high concentration of alpha-linolenic acid (ALA)—a type of omega-3 fatty acid known for its powerful anti-inflammatory effects. inflammatory. A study published in Journal of the American College of Cardiology concluded that eating walnuts daily can reduce the concentration of several inflammatory biomarkers and is recommended for reducing the risk of cardiovascular disease.

almonds on a pink table
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Compared to other nuts, almonds have a higher amount of fiber at three grams per ounce. Getting enough fiber throughout the day not only helps with weight management and lowers cholesterol, but it can also help reduce inflammation.

Almonds are also known to be a rich source of vitamin E, and according to the Arthritis Foundation, research shows that a diet rich in almonds can help lower markers of inflammation.

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A study by American Journal of Clinical Nutrition concluded that a higher consumption of nuts may help inflammation – including peanuts. Nut consumption is linked to a decrease in C-reactive protein, which is produced in the liver and sent into the bloodstream and increases when your body is inflamed. Peanuts were specifically associated with lower tumor necrosis factor receptor 2 – promoting inflammatory cell activity.

Peanuts are also high in Arginine, a type of amino acid that helps build muscle. According to biomedical engineers at Duke University, building muscle can help with the damaging effects of long-term chronic inflammation.

pecans in a white bowl
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Along with being rich in omega-3 fatty acids, which are key to reducing inflammation in the body, pecans can reduce inflammation by reducing the formation of inflammatory mediator molecules. Trends in Food Science and Technology states that pecans may help counteract any pro-inflammatory activity that occurs from overconsumption of saturated fatty acids.

RELATED: The 5 Best Nuts for Antiaging, According to Nutritionists

hazelnut in wooden bowl
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Hazelnuts are considered the second richest source of polyunsaturated fatty acids and are known as an excellent anti-inflammatory food. Oxidative medicine and cellular longevity says that hazelnuts are also a hypolipidemic food, meaning they are lower in saturated fat and are a good choice for heart health because of their ability to lower LDL cholesterol levels – commonly associated with increased inflammation and risk of chronic disease.

pistachios
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Pistachios are rich in numerous antioxidants and are known to reduce oxidative stress that leads to increased LDL cholesterol, according to Journal of Nutrition. Oxidative stress causes an imbalance of reactive oxygen species, which can lead to chronic inflammation. Diets rich in polyphenols, such as pistachios, are essential for reducing oxidative stress and inflammatory activity.

Kiersten Hickman

Kiersten Hickman is a freelance health and nutrition journalist. Read more

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