7 Anti-Inflammatory Superfoods Nutritionists Say You Should Eat Every Day
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If you’re focusing on eating to improve your health, there are a lot of different categories to place food in: foods that boost gut health, or help tamp down inflammation, or are “superfoods” in general. But if you want the biggest bang for the bite—and you’re looking to get a health boost with every meal—finding foods that check a few boxes helps. Enter, anti-inflammatory superfoods, nutritional powerhouses that can help you combat inflammation and offer other health benefits as well.
- Vanessa King, MS, RDN, CNSC, spokesperson for the Academy of Nutrition and Dietetics
What Exactly Are Superfoods?
Superfoods are nutrient-packed foods that offer many health benefits. And generally, they tend to fall in to a few different categories: fruits and veggies, lean proteins, and complex carbohydrates, says Vanessa King, MS, RDN, CNSC, spokesperson for the Academy of Nutrition and Dietetics. “When I think of recommending superfoods, I’m looking for a nutrient-dense food with hytonutrients, which are compounds found in foods that can improve health, but don’t necessarily fall into a food group or nutrient category.”
Because superfoods tend to be packed with antioxidants and other anti-inflammatory nutrients, they tend to be featured on anti-inflammatory food lists as well.
Top Anti-Inflammatory Superfoods—and Recipes to Try
Want to start adding some anti-inflammatory superfoods into your diet right away? Check out these double-duty food categories, plus recipes you can make that’ll help you reap the benefits.
“There isn’t one food that can meet all nutrient needs, and a diet rich in variety and colors, from all food groups, provide the most health benefits,” King says. So make sure that you mix it up and try a little bit of each of these superfoods to enjoy all the benefits—and all the deliciousness.
Berries
“Berries are full of fiber, water, vitamins—and their vibrant colors carry anti-inflammatory, disease-fighting properties,” King says. So go ahead and load up on berries, which can help with everything from gut health to lowering cholesterol.
Other Berry Recipes to Try
Berries are obviously great for desserts, but you can also add some to your oatmeal or yogurt for a breakfast or snack, top a salad with them in lieu of other veggies, or add them to smoothies.
Cruciferous Vegetables
You may think of broccoli or cauliflower for this category, but there’s a wide range of potential options here, from Brussels sprouts and bok choy to kale and cabbage. “Brassica vegetables and cruciferous vegetables are high in fiber, water, and anti-inflammatory antioxidants,” King says.
Other Cruciferous Vegetable Recipes to Try
You may be thinking hot veggie sides when it comes to cruciferous veggies and brassica, but many of these are also delicious cold in salads.
Salmon
Victor Protasio
It’s all about omega-3s when we’re talking salmon, King says. “Foods rich in omega-3 fatty acids are also crucial—it’s an essential nutrient that our body can’t produce, so we have to eat.” In addition to its anti-inflammatory properties, salmon can also improve brain and cardiovascular health.
Not a fan of salmon? King recommends other seafood that’s high in omega-3 fatty acids, such as mackerel, herring, trout, anchovies, and sardines.
Other Salmon Recipes to Try
Salmon doesn’t have to be relegated to a dinner entree. You can opt for smoked salmon as part of your breakfast, or use canned salmon to top a salad or sandwich for lunch.
Flaxseed or Chia Seeds
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If you’re looking for a plant-based source of omega-3 fatty acids, seeds like flax and chia seeds are a great pick, King says. “They can be added to breakfasts like oatmeal and granola. And flax works well in baked goods and as an egg substitute.” Both flax and chia seeds are loaded with fiber, which can help with gut health as well.
Other Chia Seed and Flax Seed Recipes to Try
Chia puddings are a filling and easy on-the-go way to work these into your diet, but you can also sprinkle them over yogurt or even salads for extra crunch.
Green Tea
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A simple cup of green tea has been on superfood lists for ages, thanks to its potent mix of antioxidants. “Green tea maintains its antioxidant, inflammation-fighting properties,” King says. Its photochemical power comes from polyphenol, particularly catechins, which have been associated with cancer risk reduction.”
How to Work Green Tea Into Your Diet
Green tea or matcha can be a potent ingredient to add to smoothies or desserts.
Leafy Greens
Greg DuPree
Spinach, kale, and other greens can provide a mix of nutrients—and plenty of fiber, too. “The darker the leaves, the more concentrated the vitamins and phytochemicals,” King says. “Examples include kale, collards, and Swiss chard.”
Other Leafy Green Recipes to Try
Leafy greens may scream salad to you, but you can also blend them into smoothies, add them to soups and stews, or even roast kale to make tasty kale chips.
Beans and Legumes
Legumes and beans are kind of the all-in-one workhorse for a nutritious diet, providing a wide range of important nutrients. “Research has found legumes to be superfoods with lean protein, fiber, potassium, and folate,” King says. And there’s a wide variety of options out there—beans and lentils come in an array of colors and types.
Other Bean and Legume Recipes to Try
Sure, the classic beans and rice or chili are a great place to start, but beans and legumes can be added to soups and stews or subbed in for meat in tacos, and blended and spread onto a sandwich or used as a dip.
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