4 Anti-Inflammatory Proteins You Should Be Eating, According to a Dietitian

1. Beans Black, kidney, white, cannellini, lima, and pinto beans are excellent anti-inflammatory proteins.

A 2018 Critical Reviews in Food Science and Nutrition review found that the pigments in coloured beans (pinto or black beans) include anti-inflammatory antioxidant molecules that may help prevent cancer, heart disease, obesity, and diabetes.

2. Fatty Fish Why does fish have health benefits? Investigators suggest omega-3s boost heart and blood vessel function and are anti-inflammatory. Vitamin D and selenium, antioxidants and anti-inflammatories, are abundant in fish. That suggests eating fish may be better than taking an omega-3 pill.

Mazarin advises eating "the fattier the fish, the better," omega-3-rich seafood. Flax and chia seeds provide omega-3 options for non-fish eaters. What better way to enjoy these advantages than with these simple Salmon Tacos with Pineapple Salsa?

3. Lentils Since both beans and lentils are legumes, if you like beans, add more lentils to your diet. Lentils are rich in antioxidant polyphenols that decrease inflammation. 

A 2021 Pharmaceuticals assessment found they may reduce diabetes, obesity, cancer, and heart disease risk. As with beans, lentils include prebiotic fibre for intestinal health.

4. Nuts It's fine to go crazy. Mazarin claims these plant proteins are anti-inflammatory like beans. Daily nut consumption is beneficial. Almonds and walnuts reduce inflammation, according to a 2023 Nutrients study.

The scientists believe nuts contain unsaturated fatty acids, vitamin E, selenium, copper, fibre, and antioxidants that fight oxidative stress and inflammation. Nuts contain as much protein as fish, eggs, and meat.

 Conclusion If you want high-protein anti-inflammatories, try beans, fatty fish, lentils, and nuts. These adaptable foods are nutritious and balanced.