The 2 Anti-Inflammatory Foods Nutritionists Recommend for the Greatest Impact

Spinach and pomegranate seeds rank highly for their ability to combat inflammation, thanks to their abundance of nutrients and antioxidants. For optimal results, enjoy fresh spinach and whole pomegranate seeds rather than juice. If you prefer alternatives, broccoli and tart cherries are excellent anti-inflammatory options.

Adopting an anti-inflammatory diet offers numerous health advantages, including lowering the risk of chronic illnesses like heart disease, easing current symptoms, and potentially slowing the aging process. With so many anti-inflammatory foods available, which ones provide the greatest impact? We consulted two nutrition experts for their daily go-to picks and ways to incorporate them into meals.

Nutrition Experts' Recommendations

• Mascha Davis, MPH, RDN Registered Dietitian Nutritionist and author of Eat Your Vitamins
• Christa Brown, MS, RDN, LD Dietitian based in New Jersey

Spinach: A Nutrient-Packed Superfood

"Spinach is my top choice," says Christa Brown. Packed with vitamins, fiber, and other nutrients, spinach has been linked to multiple health benefits. Research shows it may reduce diabetes risk by 26%, enhance cognition by up to 11 years in older adults, and lower biomarkers associated with colorectal cancer.

Brown recommends eating spinach rawfresh, frozen, or cannedto maximize its lutein content. Lutein is an antioxidant that supports cognitive function, cardiovascular health, and cancer prevention.

Pomegranate Seeds: Small but Mighty

"Pomegranate seeds play a powerful role in managing inflammation," explains Mascha Davis. The seeds contain ellagitannins, polyphenols that exert anti-inflammatory effects. Beyond this, pomegranates provide fiber, antioxidants, and compounds that may improve heart health, circulation, and skin quality.

For maximum benefit, consume about a half cup of pomegranate seeds daily. The seeds outperform juice in fiber and vitamin C content, offering more comprehensive health support.

Incorporating Spinach and Pomegranates Into Meals

Both ingredients can be added to a variety of dishes, from smoothies and salads to main courses and desserts. Examples include:

• Spinach and pomegranate salad with roasted sweet potatoes for an anti-inflammatory meal.
• White chocolate pomegranate cheesecake for a dessert option with anti-inflammatory components.
• Spinach-packed smoothies with pineapple, apples, and hemp seeds for a nutrient boost.
• Fall salad with pomegranate and roasted acorn squash; kale can be swapped for spinach.

Alternatives for Those Who Prefer Other Options

If spinach or pomegranate isnt your favorite, consider:

• Broccoli: A dark leafy green that pairs well with olive oil and garlic.
• Tart cherries: Contain anthocyanins and natural melatonin, helping reduce inflammation, muscle soreness, and support sleep.

Author: Sophia Brooks