Is Walnuts Inflammatory?
Walnuts has an inflammation score of 2/10, making it anti-inflammatory. This food actively helps reduce inflammation in your body.
Why Is Walnuts Anti-Inflammatory?
Walnuts are the only tree nut with a significant amount of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid with strong anti-inflammatory properties.
Key Anti-Inflammatory Properties
- Rich in plant-based omega-3 fatty acids (ALA)
- High in polyphenol antioxidants
- May support gut microbiome health
- Supports brain health and cognitive function
- May help reduce LDL cholesterol
Things to Watch Out For
- High in calories — portion control is key
- Common allergen
- Can go rancid quickly if not stored properly
Key Nutrients in Walnuts
Walnuts contains several notable nutrients that influence its inflammatory profile:
Serving Recommendation
Recommended Serving Size
1 oz (28g) about 14 halves
Tips
Store in the refrigerator or freezer to prevent rancidity. Add to salads, oatmeal, or eat as a snack. Raw or lightly toasted are best — avoid sugar-coated varieties.
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About Walnuts and Inflammation
Understanding how walnuts affects inflammation is important for anyone following an anti-inflammatory diet. With an inflammation score of 2 out of 10, walnuts is classified as anti-inflammatory in the Flammy food database.
Including walnuts as part of a balanced anti-inflammatory diet can help reduce chronic inflammation, which is linked to conditions like heart disease, diabetes, arthritis, and certain cancers. The anti-inflammatory compounds in walnuts work by reducing inflammatory markers like C-reactive protein (CRP) and pro-inflammatory cytokines.
The inflammation score is based on a comprehensive analysis of the food's nutritional profile, including its fatty acid composition, glycemic impact, antioxidant content, and the presence of pro-inflammatory or anti-inflammatory compounds. Scores range from 1 (most anti-inflammatory) to 10 (most inflammatory).