Diet affects health, especially inflammation. Keep inflammation low to prevent cardiovascular disease, diabetes, dementia, autoimmune disease, and more. Sprinkle some nuts on your meal to improve your health. Because of their anti-inflammatory biomarkers, these six nuts reduce inflammation best.
Due to their high concentration of omega-3 fatty acid alpha-linolenic acid (ALA), walnuts are one of the best nuts for reducing inflammation. A study in the Journal of the American College of Cardiology found that eating walnuts daily reduces inflammatory biomarkers and cardiovascular disease risk.
Almonds have more fibre per ounce than other nuts. Fiber helps with weight management, cholesterol, and inflammation.
Almonds are a rich source of vitamin E, and the Arthritis Foundation says an almond-rich diet can lower inflammation markers.
One study found that eating nuts, including peanuts, can reduce inflammation. Nuts lower C-reactive protein, which is made in the liver and sent to the bloodstream during inflammation. Peanuts lower tumour necrosis factor receptor 2, promoting cell inflammation.
Pecans reduce inflammation by reducing the formation of inflammatory mediator molecules and being rich in omega-3 fatty acids. Pecans can counteract pro-inflammatory effects of too much saturated fat, according to Trends in Food Science and Technology.
Hazelnuts are an excellent anti-inflammatory food and the second-richest source of monounsaturated fatty acids. Hazelnuts are hypolipidemic, meaning they are lower in saturated fat and a good heart-healthy choice due to their ability to lower LDL cholesterol levels, which are linked to inflammation and chronic disease risk.
According to the Journal of Nutrition, pistachios reduce oxidative stress and LDL cholesterol. Oxidative stress imbalances reactive oxygen species, causing chronic inflammation. Flavonoid foods, like pistachios, reduce oxidative stress and inflammation.