Key Takeaways<\/p>\n
Spinach and pomegranates are top picks for reducing inflammation, thanks to their rich nutrients and antioxidants.<\/p>\n
For a healthy boost, enjoy spinach fresh and pomegranate seeds instead of juice to maximize their benefits.<\/p>\n
If these aren’t your favorites, broccoli and tart cherry serve as excellent anti-inflammatory alternatives.<\/p>\n
Following an anti-inflammatory diet has major health benefits, helping to both reduce the risk of developing chronic conditions<\/a> like heart disease and alleviating symptoms if you currently are dealing with them\u2014along with potentially slowing the aging process<\/a> altogether. But while there’s a whole slew of anti-inflammatory foods<\/a> to choose from, which ones offer the biggest bang for your buck?\n<\/p>\n We put the question to two nutritionists, and got their picks for the anti-inflammatory foods they’d eat every day. Here are their picks\u2014plus ideas for how to work them into your daily meal plan.\n<\/p>\n What Are the Best Anti-Inflammatory Foods? Baby Spinach. “Spinach has to be my favorite!” says Christa Brown, MS, RDN, LD, a dietitian in New Jersey. This superfood is packed with vitamins, fiber, and nutrients\u2014and has been linked in studies to plenty of other health benefits, too.\n<\/p>\n “There have been strong links to improvements in blood sugar by reducing diabetes risk by 26 percent,” Brown says. “Also, just a half cup of cooked greens per day can improve cognition by 11 years in the elderly. In addition, research has suggested that consuming one cup of leafy greens per day reduces biomarkers associated with colorectal cancer.”\n<\/p>\n Spinach can be served either hot or cold\u2014but Brown recommends uncooked spinach for its health benefits. “Uncooked spinach\u2014fresh, frozen, or canned\u2014provides the highest level of lutein, which is an antioxidant that reduces inflammation related to cognitive decline, cardiovascular health, and cancer.”\n<\/p>\n Pomegranates <\/p>\n Pomegranate With Seeds. “Pomegranate seeds are a small but mighty way to support your body’s inflammatory response,” says Mascha Davis,\u00a0MPH, RDN, a registered dietitian nutritionist and author of\u00a0Eat Your Vitamins. You can thank the ellagitannins in pomegranate seeds\u2014bioactive polyphenols that have\u00a0anti-inflammatory effects<\/a>\u00a0on cells in the body, she says.\u00a0<\/p>\n Davis likes pomegranates in particular because they offer additional benefits beyond the anti-inflammatory response\u2014and because you can get big benefits from only a small amount of pomegranate seeds. “Pomegranate seeds are rich in fiber<\/a>\u2014about 4 grams\u00a0per half-cup<\/a>\u2014which is beneficial for digestive health<\/a>. Plus, they provide antioxidants and polyphenols that may support\u00a0heart health<\/a>, improve blood circulation, and even\u00a0enhance skin health.<\/a>”\n<\/p>\n To get the benefits, Davis recommends eating about a half cup of pomegranate seeds per day\u2014but even smaller amounts will be beneficial, if you aren’t that into the fruit.\n<\/p>\n To get the most benefits from your pomegranates, opt for the seeds over the juice. A half-cup of seeds has 7 grams of fiber, compared to just .2 grams in pomegranate juice. The seeds also contain more vitamin C<\/a>\u2014a potent antioxidant vitamin.<\/p>\n Recipes for Enjoying Spinach and Pomegranates <\/p>\n Both spinach and pomegranates can be worked into a slew of recipes, from smoothies and salads to main dishes\u2014and yes, even desserts. Here are some of our favorite ways to enjoy the anti-inflammatory benefits of these key foods.\n<\/p>\n Farro Bowl With Pomegranate Vinaigrette <\/p>\n Credit: <\/p>\n CAITLIN BENSEL<\/p>\n This tasty dish features both spinach and pomegranate juice to get a two-in-one shot of anti-inflammatory goodness\u2014alongside another anti-inflammatory favorite, sweet potatoes.\n<\/p>\n White Chocolate Pomegranate Cheesecake <\/p>\n Credit: <\/p>\n Victor Protasio<\/p>\n Not every anti-inflammatory dish has to be completely virtuous. So why not indulge in a decadent dessert that’s delicious? Both pomegranate arils and juice are used in this creamy and elegant treat.\n<\/p>\n Easy Green Shakshuka <\/p>\n Credit: <\/p>\n Greg DuPree\u00a0<\/p>\n This simple dinner or brunch recipe is a healthy delight, packed with spinach and anti-inflammatory favorites like avocado and salsa verde.\n<\/p>\n Good Morning Green Smoothie <\/p>\n Credit: Caitlin Bensel<\/p>\n Get your greens in one quick drink with this vibrant green smoothie. It features nearly a full day’s worth of spinach, along with healthy favorites like pineapple, apples, and hemp seeds.\n<\/p>\n Roasted Acorn Squash Salad <\/p>\n Credit: <\/p>\n Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless<\/p>\n This fall salad features pomegranate\u2014and the kale in it can be swapped out for baby spinach instead. Plus, the sweet roasted acorn squash features carotenoids and vitamins that make it another anti-inflammatory addition to this tasty dish.\n<\/p>\n Anti-Inflammatory Food Alternatives <\/p>\n If you don’t love spinach or pomegranate, our nutritionists offered two similar alternatives that could still give you that boost of anti-inflammatory goodness: broccoli and tart cherry.\n<\/p>\n “Broccoli is usually the next option I would suggest since it\u2019s part of the dark leafy green family,” Brown says. “When tossed with a little olive oil and fresh garlic, it\u2019s delicious.”\n<\/p>\n “Tart cherry juice<\/a> has been shown to help\u00a0reduce muscle soreness<\/a>\u00a0and inflammation, making it particularly beneficial for recovery after exercise,” Davis says. “Cherries are rich in anthocyanins, powerful antioxidants<\/a> that can help fight inflammation and protect cells from oxidative damage. They also promote sleep, thanks to their natural melatonin content, adding an extra layer of benefit for overall health.”<\/p>\n","protected":false},"excerpt":{"rendered":"Key Takeaways Spinach and pomegranates are top picks for reducing inflammation, thanks to their rich nutrients and antioxidants.…\n","protected":false},"author":2,"featured_media":289329,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[102,6636,56,54,55],"class_list":{"0":"post-289328","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/289328","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=289328"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/289328\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/289329"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=289328"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=289328"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=289328"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n Spinach <\/p>\n
\nCredit: \u00a9 Rob Lawson \/ Getty Images<\/p>\n
\nCredit: Fullerene\/Getty Images<\/p>\n