Nuts & Seeds
How much: Eat 1.5 ounces of nuts daily (one ounce is about a handful).
Why: “Multiple studies confirm the role of nuts in an anti-inflammatory diet,” explains José M. Ordovás, PhD, director of nutrition and genomics at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. One study found that over a 15-year period, men and women who consumed the most nuts had a 51% lower risk of dying from an inflammatory disease (like RA) compared with those who ate the fewest nuts. Another study found that subjects with lower levels of vitamin B6 — found in most nuts — had higher levels of inflammatory markers.
More good news: Nuts are jam-packed with inflammation-fighting monounsaturated fat. And though they’re relatively high in fat and calories, studies show noshing on nuts promotes weight loss because their protein, fiber and monounsaturated fats are satiating. “Just keep in mind that more is not always better,” says Ordovás.
Best sources: Walnuts, pine nuts, pistachios and almonds.