The Top 2 Anti-Inflammatory Foods Recommended by Nutritionists

Spinach and pomegranate stand out as powerhouse choices for reducing inflammation due to their abundant nutrients and antioxidants. For maximum benefits, enjoy fresh spinach and pomegranate seeds rather than juice. If these arent to your liking, alternatives such as broccoli and tart cherry are excellent options to support an anti-inflammatory diet.

Following a diet focused on anti-inflammatory foods can have wide-ranging health advantages, including lowering the risk of chronic diseases like heart disease, easing existing symptoms, and potentially slowing aging. With so many foods to choose from, which provide the most noticeable effects? We consulted two nutrition experts to find out the anti-inflammatory foods they prioritize daily, along with tips for incorporating them into meals.

Experts Weigh In

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

Leading Anti-Inflammatory Foods

Spinach

"Spinach is my top choice," says Christa Brown. This nutrient-rich leafy green is full of vitamins, fiber, and other compounds linked to numerous health benefits. Brown cites research showing spinach can lower diabetes risk by 26% and enhance cognitive performance in older adults, with as little as half a cup of cooked greens per day. Regular consumption may also help reduce markers associated with colorectal cancer.

Spinach can be eaten cooked or raw, but Brown recommends uncooked for optimal effects. Fresh, frozen, or canned spinach retains high levels of lutein, an antioxidant that supports cognitive function, heart health, and may reduce cancer-related inflammation.

Pomegranate Seeds

"Pomegranate seeds are small but potent anti-inflammatory allies," explains Mascha Davis. They contain ellagitannins, bioactive compounds that reduce inflammation at the cellular level. Beyond inflammation, pomegranate seeds also support digestive health with roughly 4 grams of fiber per half-cup, provide antioxidants, improve circulation, and promote skin health.

To reap the most benefits, Davis recommends half a cup of seeds daily. Unlike juice, which contains minimal fiber, seeds offer more vitamin C and polyphenols, maximizing anti-inflammatory impact.

Incorporating Spinach and Pomegranate Into Your Diet

Both foods can be easily added to smoothies, salads, main dishes, or even desserts:

• A dish combining spinach and pomegranate juice with sweet potatoes for double anti-inflammatory impact.
• White chocolate pomegranate cheesecake, offering a treat with pomegranate seeds and juice.
• A healthy brunch or dinner featuring spinach, avocado, and salsa verde.
• A green smoothie packed with nearly a days worth of spinach plus pineapple, apples, and hemp seeds.
• Fall salad with pomegranate and roasted acorn squash; kale can be replaced with spinach for similar benefits.

Alternative Anti-Inflammatory Options

For those not fond of spinach or pomegranate, nutritionists suggest:

• Broccoli: Another dark leafy green, tasty with olive oil and garlic.
• Tart Cherry: Reduces muscle soreness and inflammation, thanks to anthocyanins and melatonin, aiding recovery and promoting sleep.

Author: Sophia Brooks