Here are 20 nuts, seeds, and grains known for their anti-inflammatory properties:
Nuts:
Almonds: Rich in healthy fats and antioxidants, including vitamin E, which have anti-inflammatory effects.
Walnuts: Packed with omega-3 fatty acids and antioxidants, which possess anti-inflammatory benefits.
Pistachios: Contain antioxidants and phytochemicals that help reduce inflammation.
Pecans: Rich in antioxidants, such as ellagic acid, that have anti-inflammatory properties.
Brazil nuts: Provide selenium, an antioxidant mineral that helps counter inflammation.
Seeds:
6. Flaxseeds: Rich in alpha-linolenic acid (ALA), an omega-3 fatty acid, and lignans, which possess anti-inflammatory effects.
Chia seeds: Packed with omega-3 fatty acids, fiber, and antioxidants, contributing to their anti-inflammatory properties.
Hemp seeds: Contain omega-3 fatty acids, gamma-linolenic acid (GLA), and other compounds with anti-inflammatory benefits.
Pumpkin seeds: Provide antioxidants, including vitamin E and carotenoids, which help reduce inflammation.
Sesame seeds: Contain lignans, vitamin E, and other compounds that possess anti-inflammatory properties.
Grains:
11. Whole grains: Examples include brown rice, quinoa, oats, and barley, which are rich in fiber and contain antioxidants, contributing to their anti-inflammatory effects.
Whole wheat: Contains fiber and phytochemicals, such as ferulic acid, which possess anti-inflammatory benefits.
Buckwheat: Rich in antioxidants, including rutin and quercetin, which help reduce inflammation.
Millet: Provides antioxidants, fiber, and minerals that contribute to its anti-inflammatory properties.
Amaranth: Contains compounds, such as squalene and flavonoids, that possess anti-inflammatory effects.
Other:
16. Cocoa: Dark chocolate with high cocoa content contains flavonoids and antioxidants that have anti-inflammatory benefits.
Green tea: Rich in polyphenols, such as epigallocatechin gallate (EGCG), which have anti-inflammatory and antioxidant properties.
Coffee: Contains polyphenols and other compounds that have anti-inflammatory effects.
Extra virgin olive oil: Although not a nut or seed, it's worth mentioning for its anti-inflammatory properties due to its high content of oleic acid and antioxidants.
Cinnamon: Contains compounds that possess anti-inflammatory and antioxidant effects.
Incorporating these nuts, seeds, and grains into your diet can contribute to an anti-inflammatory eating pattern. Remember to consume them in moderation as part of a well-rounded and balanced diet.