Introduction
If you’re looking for a way to reduce inflammation in your body, you may want to consider adding nuts to your diet. Studies have shown that certain types of nuts can help reduce inflammation and provide other health benefits. In this article, we’ll discuss the six best nuts to reduce inflammation, according to science. We’ll also provide some tips on how to incorporate these nuts into your diet. So, if you’re looking for a way to reduce inflammation and improve your overall health, read on to learn more about the six best nuts to reduce inflammation.
6 Best Nuts To Reduce Inflammation, Says Science — Eat This Not That
Inflammation is a natural response to injury or infection, but when it becomes chronic, it can lead to a variety of health problems. Fortunately, there are a number of foods that can help reduce inflammation, including nuts. Here are six of the best nuts to reduce inflammation, according to science.
1. Almonds
Almonds are a great source of vitamin E, which is an antioxidant that helps reduce inflammation. They are also high in magnesium, which helps regulate the body’s inflammatory response. Studies have shown that eating almonds can reduce markers of inflammation in the body.
2. Walnuts
Walnuts are a great source of omega-3 fatty acids, which are known to reduce inflammation. They are also high in antioxidants, which can help protect the body from inflammation-causing free radicals. Studies have shown that eating walnuts can reduce markers of inflammation in the body.
3. Pistachios
Pistachios are a great source of vitamin B6, which helps reduce inflammation. They are also high in antioxidants, which can help protect the body from inflammation-causing free radicals. Studies have shown that eating pistachios can reduce markers of inflammation in the body.
4. Cashews
Cashews are a great source of zinc, which helps reduce inflammation. They are also high in antioxidants, which can help protect the body from inflammation-causing free radicals. Studies have shown that eating cashews can reduce markers of inflammation in the body.
5. Brazil Nuts
Brazil nuts are a great source of selenium, which helps reduce inflammation. They are also high in antioxidants, which can help protect the body from inflammation-causing free radicals. Studies have shown that eating Brazil nuts can reduce markers of inflammation in the body.
6. Macadamia Nuts
Macadamia nuts are a great source of monounsaturated fats, which help reduce inflammation. They are also high in antioxidants, which can help protect the body from inflammation-causing free radicals. Studies have shown that eating macadamia nuts can reduce markers of inflammation in the body.
If you’re looking for a way to reduce inflammation, adding these six nuts to your diet is a great place to start. Eating a handful of these nuts each day can help reduce inflammation and improve your overall health.
What you eat can have a direct effect on your everyday health—especially when it comes to inflammation. It’s important to keep inflammation levels low in order to prevent the development of chronic diseases such as cardiovascular disease, diabetes, dementia, autoimmune disease, and more. Even the smallest change to your diet can have a major impact on your health—such as sprinkling some nuts on top of your meal. In particular, these six nuts are known to be the best for reducing inflammation because of their anti-inflammatory biomarkers.
Here are the best nuts to reduce inflammation to stock up on next time you’re on a grocery run, and for even more helpful tips, grab these 6 Best Foods To Reduce Inflammation as You Age as well.
Out of every nut 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 that is known for having potent anti-inflammatory effects. A study published in the Journal of the American College of Cardiology concluded that eating walnuts daily can reduce the concentration of several inflammatory biomarkers, and is recommended for decreasing cardiovascular disease risk.
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Compared to other nuts, almonds have a higher amount of fiber with three grams per ounce. Consuming enough fiber during the day not only assists with weight management and lowers cholesterol, but it can also help with reducing inflammation.
Almonds are also popularly known for being a rich source of vitamin E, and according to the Arthritis Foundation, research shows that an almond-rich diet can help with lowering markers of inflammation.
One study from the American Journal of Clinical Nutrition concluded that a greater intake of nuts can help inflammation—peanuts included. Consumption of nuts was linked to lower a C-reactive protein, which is made in your liver and sent to your bloodstream and increases when your body is inflamed. Peanuts were specifically associated with lower tumor necrosis factor receptor 2—promoting the inflammatory activity of cells.
Peanuts are also high in Arginine, a type of amino acid that assists with building muscle. According to biomedical engineers at Duke University, building muscle can assist with the damaging effects of chronic inflammation long term.
Along with being rich in omega-3 fatty acids, which is a key to decreasing inflammation in the body, pecans can reduce inflammation by reducing the forming of inflammatory mediator molecules. Trends in Food Science and Technology states that pecans can help counteract any pro-inflammatory activity happening from overconsuming saturated fatty acids.
Hazelnuts are considered to be the second richest source of monounsaturated fatty acids and are known to be an excellent anti-inflammatory food. Oxidative Medicine and Cellular Longevity states hazelnuts are also a hypolipidemic food, meaning it is lower in saturated fat and is a good heart-healthy choice due to their ability to lower LDL cholesterol levels—commonly linked to increased inflammation and chronic disease risk.
Pistachios are rich in multiple antioxidants and are known for reducing oxidative stress that leads to increased LDL cholesterol, according to the Journal of Nutrition. Oxidative stress causes an imbalance of reactive oxygen species, which can lead to chronic inflammation. Diets rich in polyphenols—like the kind found in pistachios—is key for reducing oxidative stress and inflammatory activity.
Kiersten Hickman