These small nuts will have a big impact on your health. Here are 6 best nuts to reduce inflammation to stock up on next time you’re on a grocery run.
What you eat can have a direct effect on your everyday health—especially when it comes to inflammation. It’s important to keep inflammation levels low in order to prevent the development of chronic diseases such as cardiovascular disease, diabetes, dementia, autoimmune disease, and more. Even the smallest change to your diet can have a major impact on your health—such as sprinkling some nuts on top of your meal. In particular, these six nuts are known to be the best for reducing inflammation because of their anti-inflammatory biomarkers.
Here are the best nuts to reduce inflammation to stock up on next time you’re on a grocery run.
1. Walnuts
Walnuts can be a nutritious snack and a hearty, delicious addition to a wide variety of recipes, from baked goods to savory dishes. Walnuts are an excellent source of polyunsaturated fat—a healthy fat that can boost heart health and provide other benefits.
Walnut Nutrition Facts
The following nutrition information is provided by the USDA for one ounce (28g) or about seven whole English walnuts or 14 halves.
Calories: 183
Fat: 18g
Sodium: 0.6mg
Carbohydrates: 3.8g
Fiber: 1.9g
Sugars: 0.7g
Protein: 4.3g
Carbs
A single serving of walnuts only contains about 3.8 grams of carbohydrate. A very small amount of that is starch (0.017g) and a small amount is naturally occurring sugar (0.7g). Most of the carbohydrate in walnuts comes from healthy fiber (1.9g).
The estimated glycemic index of walnuts is 15, making them a low-glycemic food The glycemic load of a single serving of walnuts is estimated to be 1. Glycemic load takes portion size into account when predicting a food’s impact on blood sugar.
Fats
Most of the calories in walnuts come from fat. You’ll consume 18 grams of fat when you eat a single serving of the nuts. Most of the fat is polyunsaturated fat (13.4g) but some is monounsaturated fat (2.5g) and a very small amount is saturated fat (1.7g).
Polyunsaturated fats and monounsaturated fats are considered healthy fats. They generally come from plant sources like nuts, seeds, and avocado. Research has consistently shown that replacing saturated fats with polyunsaturated or monounsaturated fats helps to decrease your risk of cardiovascular disease.2
Protein
In addition to providing fiber and healthy fat, walnuts also provide a healthy boost of protein. A single serving provides over 4 grams.
Vitamins and Minerals
Walnuts are an excellent source of manganese and copper, providing half your daily needs. They are also a good source of magnesium and phosphorus. The nuts also supply smaller amounts of iron, calcium, zinc, potassium, and selenium.
Vitamins in walnuts include vitamin B6, folate, and thiamin.
Out of every nut to choose from, walnuts are one of the best for reducing inflammation due to their high concentration of alpha-linolenic acid (ALA)—a type of omega-3 fatty acid that is known for having potent anti-inflammatory effects. A study published in the Journal of the American College of Cardiology concluded that eating walnuts daily can reduce the concentration of several inflammatory biomarkers, and is recommended for decreasing cardiovascular disease risk.
2. Almonds
Almonds are a nutritious, portable, low-carbohydrate food that can be used in cooking or eaten as is. Almonds can be purchased salted, unsalted, raw, or roasted. Almonds are also highly versatile. They can be turned into almond butter, made into almond milk, or ground to make almond meal.
Research suggests that eating nuts on a regular basis might contribute to better heart health and other health benefits.
Almonds can be a great choice, as they provide protein, fiber, and micronutrients such as vitamin E and iron. Raw and roasted almonds are sodium-free, which is important for people who have a history of hypertension or are looking to lower their sodium intake for other reasons.
Almond Nutrition Facts
This nutrition information, for one ounce of almonds (28g) or about 24 whole almonds, is provided by the USDA.
Calories: 164
Fat: 14.2g
Sodium: 0.3mg
Carbohydrates: 6.1g
Fiber: 3.5g
Sugars: 1.2g
Protein: 6g
Compared to other nuts, almonds have a higher amount of fiber with three grams per ounce. Consuming enough fiber during the day not only assists with weight management and lowers cholesterol, but it can also help with reducing inflammation.
Almonds are also popularly known for being a rich source of vitamin E, and according to the Arthritis Foundation, research shows that an almond-rich diet can help with lowering markers of inflammation.
3. Peanuts
Peanuts are one of the most popular nuts to eat. Interestingly, however, peanuts are not actually nuts at all. Almonds, cashews, and walnuts grow on trees, while peanuts grow underground in pods. This makes peanuts more closely related to legumes like peas and soybeans than to tree nuts.
If you’ve been wondering whether peanuts are a nutritious snack, the answer is yes. Peanuts provide protein and fiber. They are an excellent source of manganese and niacin and a good source of folate, thiamin, and vitamin E.
Peanut Nutrition Facts
A serving of peanuts is equal to 1 ounce (28g) or roughly 28 peanuts. The following nutrition information is provided by the USDA for a serving of raw, unsalted peanuts.1
Calories: 161
Fat: 14g
Sodium: 5.1mg
Carbohydrates: 4.6g
Fiber: 2.4g
Sugars: 1.3g
Protein: 7.3g
One study from the American Journal of Clinical Nutrition concluded that a greater intake of nuts can help inflammation—peanuts included. Consumption of nuts was linked to lower a C-reactive protein, which is made in your liver and sent to your bloodstream and increases when your body is inflamed. Peanuts were specifically associated with lower tumor necrosis factor receptor 2—promoting the inflammatory activity of cells.
Peanuts are also high in Arginine, a type of amino acid that assists with building muscle. According to biomedical engineers at Duke University, building muscle can assist with the damaging effects of chronic inflammation long term.
4. Pecans
When you think of pecans, the first thing to come to mind is probably sweet pecan pie. However, pecans are a healthy nut when eaten on their own or as part of a hearty vegetable recipe. Although pecans are typically associated with desserts, there are many ways to enjoy them in savory dishes as well. With several health benefits to offer, pecans can easily become your new favorite snack.
Pecan Nutrition Facts
The following nutrition information is provided by the USDA for 1 ounce (28g) of pecan halves (about 19 halves).
Calories: 196
Fat: 20g
Sodium: 0mg
Carbohydrates: 4g
Fiber: 2.7g
Sugars: 1.1g
Protein: 2.6g
Carbs
Pecans are naturally low in carbohydrates. One ounce of pecan halves has just 4 grams of carbohydrates, the majority of which come from fiber.
Fats
Pecans are a high-fat nut with 20 grams per ounce. Fortunately, the vast majority of fat in pecans comes from heart-healthy monounsaturated and polyunsaturated fatty acids. There are only 1.7 grams of saturated fat per 1-ounce serving of pecans.
Protein
An ounce of pecans provides 2.6 grams of protein.
Vitamins and Minerals
Pecans have several fat-soluble vitamins, like vitamin E and vitamin A. They also have some B-vitamins, potassium, phosphorus, magnesium, calcium, and zinc.
Along with being rich in omega-3 fatty acids, which is a key to decreasing inflammation in the body, pecans can reduce inflammation by reducing the forming of inflammatory mediator molecules. Trends in Food Science and Technology states that pecans can help counteract any pro-inflammatory activity happening from overconsuming saturated fatty acids.
5. Hazelnuts
Hazelnuts are the hard-shelled nut of the hazelnut tree (Corylus avellana). Also called filberts or cobnuts, the nuts are said to have originated over 5,000 years ago in China. Today, hazelnuts are grown primarily in Turkey, Italy, and the United States.
Hazelnuts can be eaten raw and this versatile nut is also used in both sweet and savory dishes. Hazelnut oil and other hazelnut products are also widely available. These nuts offer health and nutrition benefits and can be a smart addition to your diet.
Hazelnut Nutrition Facts
The following nutrition information is provided by the USDA for 1 ounce (28g or about 21 whole kernels) of unsalted hazelnuts.
Calories: 178
Fat: 17g
Sodium: 0mg
Carbohydrates: 4.7g
Fiber: 2.8g
Sugars: 1.2g
Protein: 4.2g
Hazelnuts are considered to be the second richest source of monounsaturated fatty acids and are known to be an excellent anti-inflammatory food. Oxidative Medicine and Cellular Longevity states hazelnuts are also a hypolipidemic food, meaning it is lower in saturated fat and is a good heart-healthy choice due to their ability to lower LDL cholesterol levels—commonly linked to increased inflammation and chronic disease risk.
6. Pistachios
Pistachios are a nutrient-packed nut that can be enjoyed as a healthy snack or as part of a delicious recipe. Pistachios are available both in the shell (in-shell) or with their shell already removed (shelled) in roasted, salted, flavored or raw form.
You may be wondering if the high fat content in pistachios makes them an unhealthy snack. On the contrary; the health-promoting fats in this green nut lower its glycemic index and boost its nutritional power.
Pistachio Nutrition Facts
The following nutrition information is provided by the USDA for one ounce of unsalted pistachios without shells (28g, or roughly 1/4 cup).1
Calories: 165
Fat: 13.4g
Sodium: 2mg
Carbohydrates: 7.8g
Fiber: 2.8g
Sugars: 2.1g
Protein: 5.8g
Potassium: 277mg
Pistachios are rich in multiple antioxidants and are known for reducing oxidative stress that leads to increased LDL cholesterol, according to the Journal of Nutrition. Oxidative stress causes an imbalance of reactive oxygen species, which can lead to chronic inflammation. Diets rich in polyphenols—like the kind found in pistachios—is key for reducing oxidative stress and inflammatory activity.