According to a Dietitian, The Best Nut to Eat to Reduce Inflammation


This is something you should include in your next batch of trail mix.


Nuts are one of the healthiest snacks you can eat, especially while you're on the run. They're filling and delicious. There are so many ways to enjoy nuts daily, whether you want roasted pistachios with cheese and grapes or sprinkle cashews on your morning bowl of oatmeal. In addition, trail mix is still a thing! 

Many nut kinds have an anti-inflammatory effect on the body and are high in nutrients and flavor. Antioxidants found in almonds, for example, offer anti-inflammatory qualities—antioxidants, in particular, aid in preventing oxidative stress, which destroys cells and exacerbates inflammation. 

When it comes to choosing a nut that will have anti-inflammatory effects on the body, Tamar Samuels, MS, RDN, NBC-HWC, co-founder of Culina Health, says walnuts are her first choice. 

"Walnuts are unique among nuts because they have the highest concentration of ALA (alpha-linolenic acid), an omega-3 fatty acid with significant anti-inflammatory properties," Samuels explains. "Anti-inflammatory vitamins and antioxidants, such as vitamin E and other phytonutrients including phenolic acids, tannins, and flavonoids, are abundant in walnuts." 


"While there hasn't been much research on walnuts and inflammatory markers," she says, "a recent study indicated that eating walnuts daily decreased levels of numerous inflammatory biomarkers." 

Of course, additional research is needed to prove these health benefits, but in the meantime, why not "increase" your walnut intake? Consider tossing walnuts, almonds, dried cherries, and small chunks of at least 72 percent cacao dark chocolate into your next trail mix for a very anti-inflammatory snack. 

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