2 Anti-Inflammatory Foods Nutritionists Recommend Most Often

Following an anti-inflammatory diet has major health benefits, helping to both reduce the risk of developing chronic conditions like heart disease and alleviating symptoms if you currently are dealing with them—along with potentially slowing the aging process altogether. But while there’s a whole slew of anti-inflammatory foods to choose from, which ones offer the biggest bang for your buck?

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—plus ideas for how to work them into your daily meal plan.

What Are the Best Anti-Inflammatory Foods?

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—and has been linked in studies to plenty of other health benefits, too.

“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.”

Spinach can be served either hot or cold—but Brown recommends uncooked spinach for its health benefits. “Uncooked spinach—fresh, frozen, or canned—provides the highest level of lutein, which is an antioxidant that reduces inflammation related to cognitive decline, cardiovascular health, and cancer.”

Pomegranates

“Pomegranate seeds are a small but mighty way to support your body’s inflammatory response,” says Mascha Davis, MPH, RDN, a registered dietitian nutritionist and author of Eat Your Vitamins. You can thank the ellagitannins in pomegranate seeds—bioactive polyphenols that have anti-inflammatory effects on cells in the body, she says. 

Davis likes pomegranates in particular because they offer additional benefits beyond the anti-inflammatory response—and because you can get big benefits from only a small amount of pomegranate seeds. “Pomegranate seeds are rich in fiber—about 4 grams per half-cup—which is beneficial for digestive health. Plus, they provide antioxidants and polyphenols that may support heart health, improve blood circulation, and even enhance skin health.”

To get the benefits, Davis recommends eating about a half cup of pomegranate seeds per day—but even smaller amounts will be beneficial, if you aren’t that into the fruit.

Recipes for Enjoying Spinach and Pomegranates

Both spinach and pomegranates can be worked into a slew of recipes, from smoothies and salads to main dishes—and yes, even desserts. Here are some of our favorite ways to enjoy the anti-inflammatory benefits of these key foods.

Farro Bowl With Pomegranate Vinaigrette

This tasty dish features both spinach and pomegranate juice to get a two-in-one shot of anti-inflammatory goodness—alongside another anti-inflammatory favorite, sweet potatoes.

White Chocolate Pomegranate Cheesecake

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.

Easy Green Shakshuka

This simple dinner or brunch recipe is a healthy delight, packed with spinach and anti-inflammatory favorites like avocado and salsa verde.

Good Morning Green Smoothie

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.

Roasted Acorn Squash Salad

This fall salad features pomegranate—and 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.

Anti-Inflammatory Food Alternatives

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.

“Broccoli is usually the next option I would suggest since it’s part of the dark leafy green family,” Brown says. “When tossed with a little olive oil and fresh garlic, it’s delicious.”

“Tart cherry juice has been shown to help reduce muscle soreness and inflammation, making it particularly beneficial for recovery after exercise,” Davis says. “Cherries are rich in anthocyanins, powerful antioxidants 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.”