Nutritionist Says # 1 Nuts Best to Eat for Reducing Inflammation

 

Nuts Best to Eat for Reducing Inflammation

Hearty and delicious nuts are one of the healthiest snacks you can eat, especially on the go. Whether you prefer toasted pistachios with cheese and raisins or sprinkle cashews on your bowl of morning oatmeal, there are plenty of ways to enjoy nuts daily. Plus, trail mix still matters a lot!

•  Besides being rich in nutrients and flavor, many varieties of nuts have an anti-inflammatory effect on the body. 
• Almonds, for example, are packed with antioxidants that have anti-inflammatory properties. 
• Specifically, antioxidants help protect us from oxidative stress, which damages cells and fuels inflammation.
•  For Culina Health co-founder Tamar Samuels, MS, RDN, NBC-HWC, nuts are her first choice when it comes to choosing a nut that produces anti-inflammatory effects on the body.

"Walnuts stand out from the crowd because they are the richest in ALA (alpha-linolenic acid), an omega-3 fatty acid that has powerful anti-inflammatory effects," says Samuels.

"Walnuts are also a rich source of anti-inflammatory vitamins and antioxidants, including vitamin E and other phytonutrients such as phenolic acids, tannins, and flavonoids."

 

“While there hasn't been a lot of research on nuts and markers of inflammation, a recent study found that daily consumption of nuts reduced the levels of several inflammatory biomarkers,” she says.

 

Of course, more research needs to be done to confirm these health benefits, she adds, but in the meantime, why not “increase” your nut intake? 

For your next mix, consider combining nuts, almonds, dried cherries, and small pieces of dark chocolate with at least 72% cocoa in one sachet for an anti-inflammatory snack.

 

What happens to your body when you eat nuts

Whether you prefer almonds, pistachios, walnuts, or cashews, know that you get a lot of nutrition when you eat nuts regularly. 

Or better yet, why not have a variety?

 Plant-based foods are loaded with minerals as well as healthy fats, fiber, and protein, making them the perfect midday snack, or as a complement to a cup of Greek yogurt or even a bowl of flakes. oats. Whichever way you choose to remove your nut bindings, you will get some health benefits.

 We asked Sydney Greene, MS, RD, to explain just five things that can happen to your body when you eat nuts. So, don't miss out on the 7 Healthiest Foods To Eat Right Now!

 It happens to your body when you eat nuts

1- Weight loss.

If you're looking for a way to make your oatmeal filling overnight (and delicious), adding nuts to your bowl is a great idea. Not to mention, they can help you lose weight, especially if they replace sugary foods that don't provide much nutritional value.

"Nuts are incredibly filling, which means they will not only fill you up for now but keep you fuller for longer thanks to their balanced nutritional properties," says Greene.

 "Growing up foods high in healthy fats, protein and fiber is a great way to regulate hunger and reduce mindless eating throughout the day."

 

2- Reduce the level of harmful cholesterol.

Believe it or not, nuts can help you lower levels of bad cholesterol, also known as low-density lipoprotein (LDL).

“Nuts are a good source of soluble fiber and phytosterols, which can inhibit the intestinal absorption of dietary cholesterol,” says Green.

 "Soluble fiber helps to extract cholesterol from the body, preventing it from being absorbed into the bloodstream, and phytosterols compete with cholesterol in the body, preventing it from being absorbed."

 To learn more, be sure to check out This Is The Best Diet For Weight Loss And Cholesterol Control, According To Science.

 

3- Maintain regularity.

Greene says that certain nuts - mainly almonds and pistachios - are a good source of fiber per serving, which can help you use the bathroom regularly.

 

“One serving of almonds (one ounce) provides about 13% of your recommended daily intake of fiber needed for healthy digestion,” she says.

 

4- Prevent irregular heartbeats.

Do you know what walnuts, almonds, cashews, and walnuts have in common? Each of these nuts is full of magnesium, which is essential for a healthy heart.

 

“Magnesium is a vital mineral that plays a role in regulating heart rate,” says Green. "In addition to this vital mineral, omega-3 fatty acids, such as those found in walnuts, can help stabilize heart muscle cells."

 

5- Helps you recover from exercise.

good news! When you eat nuts, your body receives a boost in healthy fats and proteins, both of which are essential right after a workout to help you regenerate your muscles.

 

“After exercise, it's important to nourish the body with a balance of protein, healthy fats, and complex carbohydrates,” says Green.

 "Although they contain carbohydrates, it's best to pair nuts with fresh or dried fruit after cardio or high-intensity exercise to replenish glycogen stores."