Everything you put into your body can have a direct impact on your health, especially when it comes to inflammation. Keeping inflammation levels low is important to prevent the development of chronic diseases such as cardiovascular disease, dementia, diabetes, autoimmune diseases, among others. Even the smallest changes to your diet can have a big impact on your health.
Did you know that consuming oilseeds decreases inflammation in the body? Check out what they are below.
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Best nuts to reduce inflammation
- Almonds
When we compare oilseeds to each other, almonds are certainly the richest in fiber, with about 3 grams per serving. Thus, getting enough fiber throughout the day not only helps with weight management and lowering cholesterol, but also helps with decreasing inflammation.
They also provide flavonoids (with an antioxidant effect), which are bioactive compounds that improve arterial health and reduce inflammation. Plus, they contain other nutrients important for heart health, including arginine, copper, magnesium, calcium, and potassium.
- Nuts
Of all the nuts you can choose from, walnuts are one of the best options for reducing inflammation. This is because they contain high concentrations of alpha-linolenic acid (ALA), an omega-3 fatty acid known to have potent anti-inflammatory properties.
Furthermore, research published in the Journal of the American College of Cardiology came to the conclusion that eating nuts in the day-to-day life may decrease the concentration of several inflammatory biomarkers and suggest a lower risk of disease cardiovascular.
- Peanut
Consumption of nuts is associated with a decrease in C-reactive protein, which is produced in the liver, enters the bloodstream and increases when the body is inflamed. Therefore, in the case of peanuts, they are associated with lower specificity of tumor necrosis factor receptor 2, which promotes the inflammatory activity of cells.
Peanuts are also rich in arginine, an amino acid that helps build muscle. According to biomedical engineers at Duke University, building muscle can help counteract the long-term harmful effects of chronic inflammation.
