7 High-Protein Foods That Can Reduce Inflammation

From verywellhealth.com

Key Takeaways

• Some high-protein foods can also provide nutrients and compounds that may help reduce inflammation.
• A balanced anti-inflammatory diet can include both animal- and plant-based protein sources.
• Eating protein-rich, anti-inflammatory foods may support muscle repair, immune function, joint health, and exercise recovery.

Getting enough protein and eating anti-inflammatory foods are important for good nutrition. Chronic inflammation can lead to arthritis, inflammatory bowel syndrome (IBS), cancer, and Alzheimer’s disease. Protein plays a key role in blood clotting, immune response, and muscle repair.

The good news: You don’t have to pick one nutritional benefit over the other. Here are seven high-protein foods that also help reduce inflammation.

1. Tuna

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25.4 grams of protein per 3-oz serving

Tuna and other cold-water fatty fish are a great source of omega-3s. These fatty acids have anti-inflammatory properties that might help lower the risk of certain cancers, rheumatoid arthritis, and dry eye disease.

“Anti-inflammatory foods contain naturally occurring compounds such as fibre, antioxidants, and healthy fats that help to calm our immune systems and reduce cellular irritation,” Kristin Eis, MS, RDN, registered dietitian at Henry Ford Health in Detroit, told Verywell in an email.

Both fresh and canned tuna provide these anti-inflammatory benefits. Canned tuna is an affordable, shelf-stable, high-protein option that you can eat as a quick meal on the go.

2. Salmon

A serving of salmon typically has no carbohydrates to spike blood sugar.

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16.8 g protein per 3-oz serving

Like tuna, salmon is a nutritious fatty fish to include in your anti-inflammatory, protein-maxxed diet.

“Salmon is an excellent source of high-quality protein and is rich in omega-3 fatty acids that can help reduce inflammation throughout the body,” Eis said.

Inflammation contributes to heart disease risk, so heart health organizations recommend that people add more omega-3-rich foods, specifically fatty fish, to their diets. A 2021 study showed that eating a diet rich in salmon—two servings per week—lowers cardiovascular disease risk for people with prior heart problems.

3. Sunflower Seeds

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4.88 g protein per 1-oz serving

Sunflower seeds contain antioxidants that provide anti-inflammatory benefits. If you want to add these seeds to your diet, try mixing them into salads or eating a handful as a snack.

Eating healthy fats from seeds, nuts, and fatty fish along with fibre and polyphenols from plant foods creates a solid foundation for a healthy, anti-inflammatory eating pattern, according to Diana Guevara, MPH, RD, a nutritionist supervisor at UTHealth Houston.

4. Almonds

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6 g protein per 1-oz serving

Almonds are a crunchy, versatile nut you can enjoy as a snack or turn into butter for a protein-packed sandwich spread.

A recent study showed that people with obesity who ate 2 oz of almonds per day had improved inflammation markers after six weeks. A previous study showed that the same amount of almonds lowered intestinal inflammation after 12 weeks in people who started the study with elevated inflammation.

5. Black Beans

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7.5 g protein per 1/2 cup serving

U.S. Department of Agriculture FoodData Central. Beans, black, mature seeds, cooked, boiled, without salt.

Black beans offer significant anti-inflammatory and antioxidant effects. Use these or other beans in veggie burgers, chili, or tacos to add extra protein to these meals.

Legumes, like black beans, edamame, and lentils, are great for people who want plant-based protein sources that are also high in fibre and polyphenols, Guevara said.

6. Firm Tofu

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9.16 g protein per 3-oz serving

Tofu is another plant-based protein that works well in a variety of meals, like stir-fries and scrambles. You can also use silken tofu in desserts, but this variety contains less protein—only about 5g per 3oz serving.

“In addition to being a versatile, high-protein food, it contains compounds called isoflavones that can help lower harmful inflammatory chemicals in the body,” Eis said.

7. Guava

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2.8 g protein per two small guavas

Guava offers more protein than most fruits, and research shows that it has anti-inflammatory properties. You can eat guava raw, add it to smoothies, or cook with the sweet fruit.

Guava and the other items on this list are great for anyone who wants to consume protein while lowering inflammation.

“Maintaining a diet rich in high-protein, anti-inflammatory foods helps your body build and repair muscle while also lowering harmful inflammation and swelling. These foods can also improve joint health, support immune function, and aid in recovery after exercise,” Eis said.

https://www.verywellhealth.com/high-protein-foods-that-can-reduce-inflammtion-12062766