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We’ve done the hard work for you. Read on to learn about our favorite anti-inflammatory snack at Costco.
What Is Inflammation?
“Inflammation is a natural immune response to a stressor in the body, such as injury, infection, sickness or potentially harmful substances,” says Nick Lemke, RDN, of Clutch Performance Nutrition. It’s often assumed that all inflammation is bad. However, the body’s inflammatory response is protective in many cases. For example, when an injury occurs, the body’s healing and recovery process requires an inflammatory response that includes redness and/or swelling. This is known as acute inflammation. “Even regular exercise, such as lifting weights, causes inflammation in the body to help repair the muscles post-exercise,” Lemke says.
“Some inflammation is beneficial to help the body repair itself, but more chronic inflammation can be harmful to the body,” says Lemke. Chronic inflammation has been linked to the development of chronic diseases, including heart disease, diabetes and cancer. This longer-term inflammatory process may happen when the immune system is continuously defending against an ongoing threat. Some contributors to chronic inflammation include environmental factors such as pollution, untreated infections and lifestyle factors like smoking, lack of sleep, high stress and excessive alcohol use.
What to Look For in an Anti-Inflammatory Food
Diet plays an important role in the inflammatory response.Some foods are anti-inflammatory, while others contribute to inflammation. That’s why a diet rich ininflammation-fighting nutrients, like unsaturated fats, antioxidants and fiber, is so important. You can get these anti-inflammatory nutrients from fruits, vegetables, nuts, fish, olive oil, and chia, flax and hemp seeds.
EatingWelltags recipes asanti-inflammatoryfor guides like ouranti-inflammatory meal plan for beginnersand7-day anti-inflammatory meal plan for healthy aging, which check one or more (ideally at least two) of the following boxes:
It can also be helpful to know which foods contribute to inflammation so they can be avoided. “A diet high in ultraprocessed foods is a contributor to inflammation,” says Wan Na Chun, M.P.H., RD, CPT, owner of One Pot Wellness. Ultraprocessed foods are often high in sodium, saturated fat and added sugars, which are nutrients that can increase the risk of inflammation if consumed in excess. This category includes things like sugar-sweetened beverages, fried foods, refined carbohydrates and processed meats. Though many ultraprocessed foods may contribute to inflammation, there are some nutritious options that are technically consideredprocessed, such as canned beans and whole-grain bread, that can fit into a healthy lifestyle.
The #1 Anti-Inflammatory Snack at Costco
Thanks to their healthy fats and fiber, walnuts top the list for the No. 1 anti-inflammatory snack at Costco. Kirkland’s Signature Walnut Halves are available in an extra-large, 3-pound bag (for just $8.99!), which provides 45 quarter-cup servings. Per ¼-cup serving, you’ll score:
These versatile nuts deliver beneficial unsaturated fats, including alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in plants. “Eating more healthy fats from nuts and seeds can help reduce inflammation,” says Connelly. Research has found that eating a diet that includes walnuts is associated with reduced inflammatory markers.Additionally, promising research suggests that eating walnuts as part of a nutrient-dense diet may also be beneficial for brain health. However, more study is needed.
Tips for Enjoying Walnuts
Walnuts are one of our favorite pantry staples because of their health benefits and versatility. You can easily add them to sweet or savory dishes, including baked goods, trail mixes and salads, or enjoy them as a snack. Walnuts also make a delicious addition to plant-based dishes and can even stand in as a meat alternative in theseQuick Walnut Tacos. These delicious nuts are also excellent in muffins or blended into ourRoasted Cauliflower & Walnut Dip.
The Bottom Line
If fighting inflammation is a goal, stocking up on anti-inflammatory snacks is a great place to start. Next time you’re at Costco, don’t forget to toss a bag of Kirkland Signature Walnut Halves into your cart. But don’t stop there. Load up on a wide variety of anti-inflammatorynuts and seedsfor healthy, flavorful meals and snacks.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Margină D, Ungurianu A, Purdel C, et al.Chronic inflammation in the context of everyday life: Dietary changes as mitigating factors.Int J Environ Res Public Health. 2020;17(11):4135. doi:10.3390/ijerph17114135Costco.com.Kirkland Signature Walnut Halves, 3 lbs.Rajaram S, Damasceno NRT, Braga RAM, Martinez R, Kris-Etherton P, Sala-Vila A.Effect of nuts on markers of inflammation and oxidative stress: A narrative review.Nutrients. 2023;15(5):1099. doi:10.3390/nu15051099Tan B, Wang Y, Zhang X, Sun X.Recent studies on protective effects of walnuts against neuroinflammation.Nutrients. 2022;14(20):4360. doi:10.3390/nu14204360
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Margină D, Ungurianu A, Purdel C, et al.Chronic inflammation in the context of everyday life: Dietary changes as mitigating factors.Int J Environ Res Public Health. 2020;17(11):4135. doi:10.3390/ijerph17114135Costco.com.Kirkland Signature Walnut Halves, 3 lbs.Rajaram S, Damasceno NRT, Braga RAM, Martinez R, Kris-Etherton P, Sala-Vila A.Effect of nuts on markers of inflammation and oxidative stress: A narrative review.Nutrients. 2023;15(5):1099. doi:10.3390/nu15051099Tan B, Wang Y, Zhang X, Sun X.Recent studies on protective effects of walnuts against neuroinflammation.Nutrients. 2022;14(20):4360. doi:10.3390/nu14204360
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Margină D, Ungurianu A, Purdel C, et al.Chronic inflammation in the context of everyday life: Dietary changes as mitigating factors.Int J Environ Res Public Health. 2020;17(11):4135. doi:10.3390/ijerph17114135Costco.com.Kirkland Signature Walnut Halves, 3 lbs.Rajaram S, Damasceno NRT, Braga RAM, Martinez R, Kris-Etherton P, Sala-Vila A.Effect of nuts on markers of inflammation and oxidative stress: A narrative review.Nutrients. 2023;15(5):1099. doi:10.3390/nu15051099Tan B, Wang Y, Zhang X, Sun X.Recent studies on protective effects of walnuts against neuroinflammation.Nutrients. 2022;14(20):4360. doi:10.3390/nu14204360
Margină D, Ungurianu A, Purdel C, et al.Chronic inflammation in the context of everyday life: Dietary changes as mitigating factors.Int J Environ Res Public Health. 2020;17(11):4135. doi:10.3390/ijerph17114135
Costco.com.Kirkland Signature Walnut Halves, 3 lbs.
Rajaram S, Damasceno NRT, Braga RAM, Martinez R, Kris-Etherton P, Sala-Vila A.Effect of nuts on markers of inflammation and oxidative stress: A narrative review.Nutrients. 2023;15(5):1099. doi:10.3390/nu15051099
Tan B, Wang Y, Zhang X, Sun X.Recent studies on protective effects of walnuts against neuroinflammation.Nutrients. 2022;14(20):4360. doi:10.3390/nu14204360
