There is a direct link between regular nut consumption and a reduction in inflammation in the human body, as found in a study by the American Journal of Clinical Nutrition (American Journal of Clinical Nutrition, Sep 2016).

While there are over-the-counter prescription drugs and treatments available to treat inflammation, doctors recommend adopting a diet rich in antioxidants and omega-3 fatty acids to fight the problem.

Some of the most common, and at times fatal, medical disorders, such as cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's, have been linked to chronic inflammation (Harvard Health Publishing, Jun 2014). 

But what is Inflammation and how does it affect us?

Inflammation is a process that supports the human body in its fight against various medical disorders, which is pertinent in the healing process.

When one experiences inflammation, the white blood cells enter the blood and increase blood flow to the area of the injury or infection (WebMD, Sep 2018). 

However, there are caseswhere our immune system triggers inflammation without any threat of disease or disorders. This could lead to continuous and persistent inflammation, which isn’t good for the body.

Inflammation without the threat of disease or injury can cause redness and swelling, causing pain to the body (WebMD, Sep 2018).

Medical News Today reports that chronic inflammation is associated with various diseases, such as asthma, rheumatoid arthritis, and psoriasis (Medical News Today, Jan 2020). There is evidence that dietary choices may help manage the symptoms.

Did you know Olam customers can purchase bulk nuts and wholesale nuts?

Diet

An anti-inflammatory diet incorporates all the healthy food items any nutritionist or doctor would recommend; whole grains, fruits and vegetables, fresh herbs and spices, olives, oily fish, and nuts.

These foods will help as they are rich in nutrients, provide antioxidant benefits and have healthy fat content.

Examples of anti-inflammatory diets are the Mediterranean diet and the DASH diet. There is a strong emphasis on including fish, whole grains, fresh fruits and vegetables, and monounsaturated and polyunsaturated fats in these diets, which makes consuming these foods kinder to the human heart (Medical News Today, Jan 2020).

The Mediterranean diet may possibly reduce the impact of inflammation on the body’s cardiovascular system owing to its focus on plant-based and antioxidant rich foods (Medical News Today, Jan 2020).

Which foods should you not eat?

Avoiding foods that are generally considered unhealthy is a good place to start. Greasy, processed, and sweet foods should actively be avoided if you suffer from inflammation.

Some examples include Cookies, ice creams, sweets, fries, fried chicken, red meat and more.

Why should I avoid them?

Purely because they don’t have the nutrients our body requires and have a lot of saturated fat making them easy to overeat. This leads to increase in LDL “bad” cholesterol, possible weight gain and potential increase in blood pressure and sugar levels.

Nuts Consumption

The American Journal of Clinical Nutrition investigated habitual nut consumption in correspondence to inflammatory biomarkers in more than 5,000 men and women in the United States.

The study found participants who consumed nuts five or more times per week saw a noticeable reduction the levels of C-reactive protein (CRP) and Interleukin 6 (IL6), which are inflammation markers (American Journal of Clinical Nutrition, Sep, 2016).

The study further found participants who ate three servings of nuts per week as a replacement for eggs, refined grains and red meat also showed reduction in CRP and IL6 levels in comparison to those who did not consume nuts (American Journal of Clinical Nutrition, Sep, 2016). The authors concluded that frequent consumption of nuts had a direct correlation with a healthy profile of inflammatory biomarker.

Nuts are a great ally in the fight against inflammation thanks to their strong anti-inflammatory properties owing to a healthy content of unsaturated fat, fiber and protein. Some of the popular choices include walnuts, pistachios and almonds.

Nutritional profile (28 g)

Brazil Nuts

Walnuts

Pistachios

Almonds

Fiber

2 g

2 g

3 g

3.5 g

Protein

4 g

4 g

6 g

6 g

Non-saturated fat

12.7 g

15.7

10.3 g

12 g

Vitamin E

8 % of RDI

1 % of RDI

3 % of RDI

37 % of RDI

Magnesium

26 % of RDI

11 % of RDI

8 % of RDI

19 % of RDI

(Nutrition data source) RDI: Reference Daily Intake

Conclusion

As has been established nut consumption may reduce the risk of developing inflammation. However, it is important to note that incorporating only one single food item will not help in the fight against inflammation.

It is imperative you include a combination of the healthy foods that reduce the risk. Picking a variety of fruits and vegetables, and healthy nuts that provide a range of antioxidants and other nutrients is the smart way to tackle the problem.

To have the best chance of fighting inflammation replace fast food items with homecooked meals using healthy ingredients, and strictly avoid sugary beverages.

A positive consequence of being mindful of what one eats, in addition to lowering inflammation, is that a more natural, less processed diet may have tangible effects on one’s emotional and physical health.

Become an Olam client and experience the above benefits of consuming nuts. You can purchase bulk nuts and wholesale nuts.