Chronic inflammation interferes with your body’s normal functions and may increase your risk for some serious health issues, like heart disease, type 2 diabetes, arthritis, and even certain cancers. Various lifestyle habits contribute to inflammation levels, but if you’re looking to tamp down on inflammation in your body and lower your risk of developing certain health conditions and diseases, there’s one nut that’s worth considering adding to your menu to lower inflammation, naturally: walnuts.
Meet the expert: Lauren Manaker M.S., R.D.N., L.D.
“Walnuts are an excellent source of anti-inflammatory nutrients, making them a great addition to a balanced diet. They are the only nut that is considered to be an excellent source of alpha-linolenic acid (ALA) omega-3 fatty acid,” Lauren Manaker, M.S., R.D.N., L.D., previously explained while describing foods that fight inflammation. “Some data suggest that because of the ALA content, walnuts may have anti-inflammatory effects. Data published in Antioxidants suggests that walnuts also contain several urolithins, which are compounds known for their anti-inflammatory and antioxidant properties. Beyond omega-3s and urolithins, walnuts also contain polyphenols, a type of antioxidant that may combat oxidative stress, which often contributes to chronic inflammation.”
While snacking on walnuts has its benefits, if you’re truly looking to make some serious strides towards lowering inflammation, you’ll want to adjust your eating patterns by opting for an anti-inflammatory diet. The diet involves “a pattern of eating focused on incorporating nutrient-dense, whole foods that support your body’s natural defenses,” according to Manaker. “This dietary pattern is about abundance—more colorful plants, more healthy fats, and fewer ultra-processed, sugary, and fried foods.” Think: fruits, vegetables, whole grains, nuts, seeds, and fatty fish rich in omega-3s, such as salmon and mackerel.
Check out more about combatting inflammation through food in Prevention’s 28-day Anti-inflammatory Diet.
You Might Also Like
Can Apple Cider Vinegar Lead to Weight Loss?
Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
