Inflammation can save your life. That is, when it occurs in the short term, according to research inNature Medicinein 2019. Over the long term, though, when inflammation has an opportunity to simmer for a long time, detrimental health effects may boil over. In fact,chronic inflammationhas been linked to the development of various chronic diseases, including heart disease, cancer, diabetes, arthritis, Alzheimer’s disease and kidney disease.
I Have Chronic Inflammation & These Are the Easy Anti-Inflammatory Lunches I Make on Repeat
Six in 10 U.S. adults have at least one chronic disease, while 4 in 10 have two or more, according to theCenters for Disease Control and Prevention. Part of living an anti-inflammatory lifestyle is eating a healthy diet. And one step you can take starting today is to regularly incorporate anti-inflammatory snacks into a well-balanced diet.
Don’t worry—this doesn’t mean you need to prepare elaborate between-meal bites from scratch every single day of the week. Already-prepared grocery store finds come in handy for fast and easy snacks. And Walmart is stocked with several packaged inflammation-lowering snacks that have received the stamp of approval from this dietitian.
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What to Look For in an Anti-Inflammatory Snack
Phytochemicals
Omega-3 Fatty Acids
Vitamin D
You may be familiar with vitamin D as calcium’s bone-strengthening assistant, but this vital vitamin does much more than aid in calcium absorption. A 2021 study published inBiomoleculeshighlights that vitamin D directly impacts the function of immune cells and imparts anti-inflammatory properties. In fact, a deficiency in vitamin D is associated with the development or progression of several inflammatory autoimmune diseases, including rheumatoid arthritis, lupus and multiple sclerosis. Our bodies produce vitamin D from sun exposure, but certain foods, such as fish and egg yolk, can provide small quantities as well.
Dietary Fiber
Best Anti-Inflammatory Snacks at Walmart
1. Turmeric Trail Mix
One of the most well-establishedspices for fighting inflammationis turmeric. Walmart’sGreat Value Keto Turmeric Trail Mixjust happens to have the perfect combination of walnuts, almonds, peanuts, pumpkin seeds and dried cranberries that are coated in a turmeric spice blend.
According to a 2021 study published inDrug Design, Development and Therapy, this golden spice contains a potent phytochemical called curcumin that helps regulate inflammatory pathways and inhibit the production of inflammatory markers. Not to mention, the addition of walnuts adds a boost of inflammation-fighting omega-3 fatty acids to this properly portioned, grab-and-go snack.
2. Pink Salmon Packet
Another great snack to up your omega-3 fatty acid intake isWalmart’s Great Value Premium Skinless & Boneless Pink Salmonpouch. The best part is there is no need to heat up a skillet or preheat the oven. This conveniently packaged, ready-to-eat salmon can be enjoyed on top of whole-grain crackers, tossed into salads or mixed into creamy dips. Beyond its omega-3 fatty acid content, one pouch also contains 45% of the Daily Value for vitamin D, as well as an antioxidant called astaxanthin, responsible for the salmon’s natural pink color. According to a 2022 review published inBiomedicine & Pharmacotherapy,astaxanthin can ward off inflammation associated with artery, nerve, kidney, skin, gut and eye-related conditions.
3. Freeze-Dried Strawberries
Strawberries are chock-full of vitamins and antioxidants that can help manage inflammation. If you’ve ever stood in the produce section searching for a batch of berries that weren’t spoiled or opened your fridge only to find a container of fuzzy fruit, consider stocking your pantry with Walmart’s shelf-stableGreat Value Freeze Dried Strawberries. Freeze-dried fruit is often thought of as inferior to its fresh counterpart. But you can rest assured that these healthy fruit crisps still provide nutritional value, including antioxidants and an impressive 5 grams of fiber per serving.
4. Kale Chips
Leafy greens may not be the first thing that comes to mind when you think of snacking. But if quelling inflammation is your goal, kale chips are a great grab-and-go option. Walmart carriesRhythm Superfoods Kale Chipsthat boast 7 grams of fiber and 45% of the Daily Value for vitamin A in one small 2-ounce bag. Kale actually contains a phytochemical called beta carotene, which gets converted into vitamin A in the body. According to a 2021 study published inFrontiers in Nutrition, beta carotene displays antioxidant and anti-inflammatory properties that may protect the gut lining and reduce intestinal inflammation.
5. Mushroom Jerky
A spin on a classic, mushroom jerky is a vegetarian-alternative to beef jerky that is loaded with anti-inflammatory compounds. In Walmart’s snack section, you will findPan’s Mushroom Jerky, which touts an incredible 6 grams of fiber and 45% of the Daily Value for vitamin D in each bag. The primary ingredient in this umami-flavored jerky is shiitake mushrooms. According to a 2022 study published inFrontiers in Pharmacology,mushrooms contain a mighty antioxidant called ergothioneine that may help reduce chronic inflammation.
6. Guacamole
A nutritious blend of ripe avocado, jalapeño, tomatoes, onion, lime juice, herbs and spices, Walmart’sMarketside Homestyle Guacamoleis the ideal midafternoon snack when you’re craving something fresh, creamy and delicious. The main star of this popular dip, avocado, is a rich source of healthy fats, fiber and phytochemicals. A 2021 review published inNutrientsnotes that avocado’s nutrient composition makes it an exceptional fruit for playing a role in lowering systemic inflammation. So, go ahead and grab your favorite veggies or tortilla chips to enjoy this hassle-free, pre-made dip.
The Bottom Line
Although inflammation is inevitable, there are steps you can take to keep it from progressing to chronic inflammation and disease. One method is to up your intake of anti-inflammatory foods—even in the form of pre-packaged snacks. Thankfully, Walmart carries several anti-inflammatory snacks that don’t disappoint. From turmeric trail mix to salmon packs, freeze-dried strawberries, kale chips, mushroom jerky and guacamole, you can begin to manage inflammation one small bite at a time.
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