The Top 2 Anti-Inflammatory Foods Recommended by Nutritionists for Better Health
An anti-inflammatory diet provides significant health advantages, including lowering the chance of contracting chronic diseases like heart disease and easing their symptoms if you already have them. It may even slow down the aging process completely. Although there are many anti-inflammatory foods available, which ones are the most cost-effective?
We asked two dietitians for their recommendations for the anti-inflammatory foods they would consume daily. Here are their recommendations, along with suggestions for incorporating them into your regular diet.
Which Foods Are the Best for Reducing Inflammation?
Spinach
New Jersey dietician Christa Brown, MS, RDN, LD, declares, “My favorite food is spinach.” Rich in vitamins, fiber, and other minerals, this superfood has also been connected in studies to a host of additional health advantages.
“There have been strong links to improvements in blood sugar by reducing diabetes risk by 26 percent,” Brown explains. Additionally, seniors’ cognitive abilities may be enhanced by 11 years with only half a cup of cooked greens every day. Furthermore, studies have shown that eating one cup of leafy greens daily lowers biomarkers linked to colon cancer.
Although spinach may be eaten hot or cold, Brown suggests raw spinach because of its nutritional advantages. “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
“Eat Your Vitamins” author and registered dietitian nutritionist Mascha Davis, MPH, RDN, says pomegranate seeds are a small but powerful way to support your body’s inflammatory response. According to her, pomegranate seeds contain bioactive polyphenols called ellagitannins, which have anti-inflammatory properties for bodily cells.
In particular, Davis likes pomegranates because they provide advantages beyond the anti-inflammatory response and since a modest number of pomegranate seeds may have a significant impact. “Approximately 4 grams of fiber per half-cup from pomegranate seeds is good for digestive health. Additionally, they include polyphenols and antioxidants that may promote blood circulation, heart health, and even skin health.
Davis suggests consuming around half a cup of pomegranate seeds daily to get the advantages, but even smaller portions will be helpful if you’re not a big fan of the fruit.