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The #1 Best Nut to Eat to Reduce Inflammation, Says Dietitian

It's time to add this to your next batch of trail mix.

Satiating and delicious, nuts are one of the healthiest snacks you can grab — especially while on the go. Whether you prefer to eat roasted pistachios with cheese and grapes or sprinkle cashews onto your morning bowl of oatmeal, there are so many ways nuts can be enjoyed on a daily basis. Also, trail mix is very much still a thing!

Aside from being rich in nutrients and flavor, many nut varieties have an anti-inflammatory effect on the body. Almonds, for example, are packed in antioxidants that have anti-inflammatory properties. More specifically, antioxidants help protect us against oxidative stress, which is what damages cells and stokes the fire of inflammation.

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

"Walnuts stand out from the rest of the nuts because they are highest in ALA (alpha-linolenic acid), an omega-3 fatty acid that has potent anti-inflammatory effects," says Samuels. "Walnuts are also a rich source of anti-inflammatory vitamins and antioxidants, including vitamin E and other phytonutrients like phenolic acids, tannins, and flavonoids."


"While there hasn't been much research on walnuts and inflammatory markers, a recent study found that eating walnuts daily reduced concentrations of several inflammatory biomarkers," she says.

Of course, more research needs to be done to confirm these health benefits, she adds, but in the interim, why not "up" your intake of walnuts? For your next trail mix, consider combining walnuts with almonds, dried cherries, and little pieces of at least 72% cacao dark chocolate into a bag for a super anti-inflammatory snack.

For more examples of food that reduce inflammation, be sure to read Anti-Inflammatory Diet 101: Your Guide To Lowering Chronic Inflammation. Then, don't forget to sign up for our newsletter!

Cheyenne Buckingham
Cheyenne Buckingham is the former news editor of Eat This, Not That! Read more about Cheyenne