Muscle strain, soreness, and injury can cause inflammation around the affected area. Often, the first line of treatment is hot/cold ice packs, rest, and anti-inflammatory pain medication. But did you know that you can help reduce levels of inflammation, speed up recovery and reduce the risk of future injury by including nuts, seeds, and omega-3 fatty acids in your diet?
Nuts and seeds contain fiber, protein, and essential vitamins and minerals. Omega-3 and 6 fats are a rich source of healthy fats.
Omega-3 and Omega-6 Fatty Acids
Omega-3 and Omega-6 fatty acids are healthy fats that help lower inflammation.
Good sources of Omega-3 fats are
- Walnuts
- Chia, flax seeds
- Eggs
- Soybeans
- Tofu
- Fish: sardines, trout, salmon, tuna, herring
- Fortified foods: yogurt, juices, milk, soy beverages
Omega-6 fats can be found in
- Canola oil, safflower oil, corn oil, coconut oil, avocado oil
- Walnuts, almonds, cashews
- Tofu
- Meat, poultry
- Fish
- Eggs
Nuts and seeds
Nuts and seeds are good sources of fiber, protein, and vitamins and minerals like zinc which reduce inflammation in your body.
Good choices are
- Nuts: cashews, almonds, walnuts, pecans, pine nuts, pistachios
- Seeds: hemp, pumpkin, poppy, sunflower, chia, flax, black currant, borage
Note: nuts are calorie rich and should be enjoyed in moderation. The FDA recommends no more than 42 grams, or 1.5 ounces, per day.
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