Whenever we hear the word “inflammation,” we automatically think of it as bad. Yet,not all inflammation is a negative thing. Acute inflammation—your body’s reaction to getting hurt or sick—helps you heal because your immune cells are called on to fight germs and repair tissues. However, chronic inflammation across your whole body can lead to disease.
Research, including a 2019 article inNature Medicine, shows that factors like unhealthy diets, chronic stress, smoking, a sedentary lifestyle and environmental toxins can lead to chronic inflammation in your body. Over time, all of thatinflammation may pave the way for diseaseslike diabetes, fatty liver disease, heart disease and others.
Photography: Caitlin Bensel, Food Styling: Ruth Blackburn
Pictured Recipe:Chickpea Tuna Salad
But it’s not all bad news. There are many things that can help counteract those factors, such as a nutritious diet, managing stress and having an active lifestyle. Additionally, plenty of foods can give you a good boost of antioxidants to combat that inflammation.
To tame your inflammation, try a variety ofgreen leafy salads—they’re a great way to include many different antioxidant-rich foods in your day. And there’s so much variety! Here are seven foods to add to your salad to give you a great anti-inflammatory boost.
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1. Pomegranate Seeds
Ancient Mesopotamians grew pomegranates and recognized them fortheir health benefitsthousands of years ago. The seeds, which are actually called arils, are great for tossing into a salad. These arils are packed with phenolic compounds and flavonoids—bioactive compounds known to have antioxidant and anti-inflammatory effects in the body.
According to a 2020 review published inFoods, regularly eating pomegranates can benefit your health and possibly protect against certain diseases, like diabetes, cardiovascular disease and even some types of cancer. Pomegranates contain anthocyanins, which give the fruit a beautiful red color and reduce inflammation in the body. As an added bonus, its arils are made of 85% water, making them a great fruit to help you stay hydrated. Try ourPomegranate and Cucumber Saladfor a simple but delicious side.
2. Olive Oil
Olive oil is one of the stars of the much-toutedMediterranean diet, and for good reason. Due to itsamazing nutritional profile, olive oil has been studied for a long time. Scientists have found many different anti-inflammatory compounds in olive oil, including oleocanthal. Many studies have pointed to oleocanthal and other phenolic compounds as protective against inflammation, per a 2018 review in theInternational Journal of Molecular Sciences.
3. Fatty Fish
It’s no surprise that fish is good for you. If you’re looking to reduce inflammation, look no further than a good fatty fish like tuna, mackerel or salmon. Oily fish are rich inomega-3 fatty acids, a type of unsaturated fat that can help lower oxidative stress in the body—one of the main contributors to chronic inflammation.
A 2021 study published inMoleculesfound that consuming fatty fish may help reduce inflammation and lower the risk for cardiometabolic disease.
4. Black Beans
Black beans are a great way to add fiber and an anti-inflammatory boost to your salad. If you’re a vegetarian, black beans are also a great source ofplant-based protein. They’re full of polyphenols, compounds that act as antioxidants in the body. A 2020 review of clinical trials published inNutrientsfound that including foods rich in dietary phenols, like black beans, was associated with fewer markers of inflammation and oxidative stress.
Black beans are so easy to add to a salad, and the options are endless. Get some anti-inflammatory benefits with our tangySouthwestern Salad with Black Beans. Or, if you’re looking for a lunch that really packs in the veggies, thisQuinoa-Black Bean Saladis the perfect option.
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5. Walnuts
You might already know thatnuts are good for you. They make a fantastic addition to salads for many reasons. They’re naturally shelf-stable, plus they’re full of protein, fiber, vitamins and minerals. Walnuts, specifically, act as prebiotics, feeding your gut microbes and, therefore, contribute to lower inflammation in the body.
A 2022 review published inNutrientsfound that walnuts may help reduce brain inflammation and protect against diseases like Alzheimer’s. Even more so, walnuts are a great source of alpha‐linolenic acid (ALA), a type of omega-3. What better way to reap these benefits than with thisPear, Gorgonzola and Walnut SaladorWalnut Pesto Pasta Salad.
6. Cabbage
Tossing together a combo of leafy greens to make a salad will boost your nutrition, but adding in some red or green cabbage provides even more anti-inflammatory benefits. Cabbage isrich in carotenoidsthat help scavenge and destroy free radicals in the body. Free radicals are compounds that increase inflammation in the body. The more carotenoid-rich foods you eat, the fewer free radicals you’ll have. One of the great things about cabbage is that it stays fresh in your fridge for a long time. Learn how tocut cabbageperfectly for any dish, or enjoy aSimple Cabbage Salad.
7. Berries
Berries are not only delicious but also an anti-inflammatory all-star. A 2020 study published inAdvances in Nutritionnoted that blueberries reduce inflammation thanks to their many phytochemicals, primarily anthocyanins. Another study published in 2023 inFoodsfound that blackberries may help reduce oxidative stress. Yet, another study published in 2022 inAntioxidantssuggested that raspberries have a huge phenolic compound family that may help decrease inflammation and help prevent chronic disease.
Some bright and flavorful ways to enjoy berries are aSpinach Salad with Quinoa, Chicken & Fresh Berriesor aStrawberry Fruit Salad.
The Bottom Line
While not all inflammation damages your body, chronic inflammation may lead to chronic disease. However, getting enough sleep, doing physical activity daily and adding anti-inflammatory foods to your diet can help you reduce inflammation and feel your best. A salad is a great way to do that. The options are endless!
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