Go Nuts about Nuts, but Not Too Nuts!

By Patricia Allen, MSN Family NP-BC

Sacred Healing Wellness Center

Alright, nut enthusiasts, it’s time to crack open the truth about these crunchy delights. Which ones are heroes in the war against inflammation, and which ones might just be plotting against you? Let’s dive in!

Best Nuts for Reducing Inflammation

1. Walnuts: The A-list celebrity of nuts. Packed with alpha-linolenic acid (ALA), walnuts are like tiny omega-3 superheroes fighting off inflammation. They lower those nasty markers like C-reactive protein (CRP) and interleukin-6 (IL-6), keeping your heart happy and healthy (Hickman, 2022; Gonçalves et al., 2023; Rajaram et al., 2023).

2. Almonds: These guys are the fiber and vitamin E powerhouses. They not only help reduce cholesterol but also kick inflammation to the curb. Plus, they help you manage your weight—because who doesn’t want to munch and slim down at the same time? (Hickman, 2022; Gonçalves et al., 2023).

3. Pecans: Omega-3 fatty acids? Check. Reduced inflammatory molecules? Double-check. These tasty treats are heart health champions, fighting off those pesky saturated fats (Hickman, 2022).

4. Hazelnuts: The smooth operators of the nut world. Full of monounsaturated fatty acids, they lower your LDL cholesterol (the bad kind) and give you a hefty dose of antioxidants to boot (Hickman, 2022; Gonçalves et al., 2023).

5. Pistachios: Ever seen a nut wearing a cape? Pistachios should be. They’re loaded with antioxidants that reduce oxidative stress, which means less chronic inflammation for you. Plus, their polyphenols are inflammation-fighting ninjas (Hickman, 2022; Gonçalves et al., 2023).

Health Benefits of Cashews

Now, cashews might sound like they belong on the naughty list sometimes, but let’s give credit where it’s due. They have some serious health benefits:

Nutrient-Dense: Think of cashews as tiny nutrient bombs, packed with magnesium, copper, and vitamin K. They’re like a multivitamin in delicious form (Harvard Health, 2024; Rajaram et al., 2023).

Heart Health: These nuts have heart-friendly monounsaturated fats that lower bad cholesterol (LDL) and increase good cholesterol (HDL). It’s like having a personal cardiologist in your snack bowl (Harvard Health, 2024; Rajaram et al., 2023).

Antioxidant Properties: Loaded with polyphenols and carotenoids, cashews are your allies in the battle against oxidative stress and inflammation (Rajaram et al., 2023; Gonçalves et al., 2023).

Blood Sugar Control: Healthy fats and fiber in cashews mean your blood sugar stays steady, avoiding those nasty spikes. Perfect for when you need a snack that’s more friend than foe (Harvard Health, 2024; Rajaram et al., 2023).

Weight Management: Thanks to their fiber and protein, cashews keep you full and satisfied, making it easier to resist the call of the cookie jar (Harvard Health, 2024; Rajaram et al., 2023).

Bone Health: With magnesium and copper, cashews help maintain bone density, making them your bones’ best friends (Rajaram et al., 2023; Gonçalves et al., 2023).

Nuts to Avoid: Potential Inflammatory Reactions

But, as with all good things, there’s a dark side. Here are the nuts that might just be a little too nutty:

Peanuts: They might seem harmless, but peanuts can be inflammation instigators, especially when they’re slathered in oils and salts. Plus, they’re notorious allergens, so tread carefully (Harvard Health, 2024; Gonçalves et al., 2023).

Cashews: Despite their benefits, cashews can sometimes be troublemakers:

• Allergies: These nuts can trigger everything from mild itchiness to full-blown anaphylaxis. Handle with care (Rajaram et al., 2023; Gonçalves et al., 2023).

• Phytic Acid: This sneaky compound can mess with mineral absorption, potentially causing digestive drama and inflammation (Gonçalves et al., 2023).

• Omega-6 Fatty Acids: High omega-6 content can promote inflammation if not balanced with omega-3 intake. It’s all about balance, folks (Gonçalves et al., 2023).

• Mold Contamination: Mold loves cashews, and mold means aflatoxins, which means inflammation. Store them right to avoid this mess (Rajaram et al., 2023; Gonçalves et al., 2023).

Tips to Reduce Inflammatory Risk from Cashews

• Moderation: Keep your cashew munching to a reasonable amount.

• Proper Storage: Store them in a cool, dry place to fend off mold.

• Soaking and Roasting: Soak and roast those cashews to reduce phytic acid and boost digestibility (Rajaram et al., 2023; Gonçalves et al., 2023).

Seeds: Small but Mighty!

Pumpkin Seeds

Pumpkin seeds are not just for Halloween. These little powerhouses are packed with magnesium, zinc, and healthy fats. They can help improve heart health, reduce blood sugar levels, and even boost sperm quality. Plus, they’re great for your bones due to their high magnesium content. Pumpkin seeds also contain antioxidants like vitamin E and carotenoids, which help reduce inflammation and protect your cells from damage (Aziz et al., 2023).

Chia Seeds

Chia seeds might be tiny, but they are mighty. They’re loaded with fiber, protein, omega-3 fatty acids, and various micronutrients. These seeds can help improve digestion, stabilize blood sugar levels, and increase satiety, making them a great addition to any diet for weight management (Agarwal et al., 2023; Gonçalves et al., 2023).

Flaxseeds

Flaxseeds are another excellent source of omega-3 fatty acids. They are high in lignans, which have antioxidant and estrogen properties, potentially lowering the risk of cancer. Flaxseeds can also help improve cholesterol levels and reduce blood pressure (Rajaram et al., 2023).

Tips to Enjoy Seeds

Pumpkin Seeds: Roast them with a bit of olive oil and your favorite spices for a crunchy snack.

Chia Seeds: Add them to smoothies, yogurt, or oatmeal. They can also be used to make chia pudding.

Flaxseeds: Ground flaxseeds can be added to baked goods, smoothies, and cereal.

Conclusion

Incorporating nuts and seeds into your diet can have numerous health benefits, from reducing inflammation to supporting heart health and weight management. By understanding which nuts to include and avoid, you can optimize your diet to support your health and reduce inflammation. However, it's essential to be mindful of potential allergens and inflammatory reactions associated with certain varieties. For personalized dietary advice, consult with a healthcare provider or a functional medicine practitioner.

Book your functional medicine consult today!

If you're looking to optimize your wellness and explore the benefits of functional medicine, book a consultation with Sacred Healing Wellness Center today. Our team of experts can help you create a personalized plan to enhance your well-being and vitality.

References

Aziz, A., Noreen, S., Khalid, W., Ejaz, A., Faiz Ul Rasool, I., Maham, Munir, A., Farwa, Javed, M., Ercisli, S., Okcu, Z., Marc, R. A., Nayik, G. A., Ramniwas, S., & Uddin, J. (2023). Pumpkin and Pumpkin Byproducts: Phytochemical Constitutes, Food Application and Health Benefits. ACS omega, 8(26), 23346–23357. https://doi.org/10.1021/acsomega.3c02176

Gonçalves, B., Pinto, T., Aires, A., Morais, M. C., Bacelar, E., Anjos, R., Ferreira-Cardoso, J., Oliveira, I., Vilela, A., & Cosme, F. (2023). Composition of Nuts and Their Potential Health Benefits-An Overview. Foods (Basel, Switzerland), 12(5), 942. https://doi.org/10.3390/foods12050942

Harvard Health. (2024). Foods that fight inflammation. Retrieved from Harvard Health.

Hickman, K. (2022). 6 Best Nuts To Reduce Inflammation, Says Science. Eat This, Not That. Retrieved from Eat This, Not That.

Rajaram, S., Damasceno, N.R.T., Braga, R.A.M., et al. (2023). Effect of Nuts on Markers of Inflammation and Oxidative Stress: A Narrative Review. Nutrients, 15(1099). https://doi.org/10.3390/nu15051099

Agarwal, A., Rizwana, Tripathi, A. D., Kumar, T., Sharma, K. P., & Patel, S. K. S. (2023). Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds. Antioxidants (Basel, Switzerland), 12(7), 1413. https://doi.org/10.3390/antiox12071413