Advertisement
Advertisement

Anti-Inflammatory Diet Tip: Nuts

When you nosh on walnuts, almonds and other nuts, you're dipping into a goldmine of anti-inflammatory goodness. Nuts are packed with omega-3 fatty acids, phytonutrients and flavonoids. But remember to go easy on this jackpot. Nuts are also high in fat and calories. A small handful a day is all you need to help lower inflammation, cholesterol and blood pressure. As a bonus, they're great sources of fiber and protein, which can help you feel full longer and maintain a healthy weight.

What Do Experts Say?
"Almonds, cashews, macadamia nuts, peanuts, pecans, walnuts and every other type of nut are nutritional treasure troves, rich in healthy fats and phytonutrients," says dietitian Janis Jibrin, MS, RD. "Each type has its own particular virtue. For example, Brazil nuts are so rich in the mineral selenium that just one nut more than covers your daily allowance for this cancer-fighting mineral."

"And a shout-out to seeds—sunflower, pumpkin, sesame, chia and flax. They're also rich in healthy fats and phytonutrients!"

How Should You Eat Them?
Nuts can go rancid quickly, so store them in airtight containers in your fridge or freezer. They're great raw as a midday snack, but toasting or cooking with them can draw out their flavor. Toss them into salads or whole-grain dishes, blend them with herbs for a hearty pesto, or chop them and use them to coat fish and meat.

Try this Maple, Walnut and Flaxseed Pancakes Recipe

more from this guide

Anti-Inflammatory Recipe: Chicken Scallopini Anti-Inflammatory Recipe: Chicken Scallopini

Garlic and olive oil both have wonderful health benefits, especially when paired together. The resulting organosulfur and hydroxytyrosol compounds may ...

Read More
Energizing Antioxidant Smoothie Recipe Energizing Antioxidant Smoothie Recipe
Anti-Inflammatory Diet Tip: Olive Oil Anti-Inflammatory Diet Tip: Olive Oil

If you're living with an inflammatory condition, especially one that causes pain, olive oil is like liquid gold. It's rich in antioxidant poly...

Read More
Anti-Inflammatory Recipe: Edamame, Cannellini and Pepper Salad Anti-Inflammatory Recipe: Edamame, Cannellini and Pepper Salad

This simple side dish is packed with protein and flavor. With plenty of beans, peppers and herbs this salad is sure to please any picky eater. Ingredi...

Read More