Nutrition experts in the United States have highlighted two essential foods capable of making a significant difference in reducing inflammation and enhancing overall health: spinach and pomegranate, thanks to their rich nutrients and powerful antioxidants.
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The experts recommended incorporating these two foods into daily diets to prevent chronic diseases and improve health with age.
American nutritionist Krista Brown says spinach is one of the best anti-inflammatory foods, as it contains vitamins, fiber, and nutrients that play an important role in promoting health.
Multiple studies show that eating spinach is linked to a 26% reduction in the risk of diabetes, as well as improving brain function by the equivalent of 11 years of cognitive aging in older adults when consuming half a cup of cooked vegetables daily. Eating spinach also reduces inflammatory markers associated with colon cancer among those who consume one cup of leafy greens each day.
While spinach can be eaten cooked or raw, Brown advises consuming it raw to obtain the highest amount of lutein— a powerful antioxidant that helps protect against cognitive decline, improves heart health, and provides protection against cancer.
Meanwhile, American nutritionist Mascha Davis confirms that pomegranate seeds are an ideal option for supporting the body’s inflammatory response, thanks to their natural, active polyphenol compounds known for their potent anti-inflammatory effects.
Pomegranate seeds are rich in fiber—about 4 grams per half cup—and contain antioxidants that promote heart health, improve circulation, support skin health, and protect the body from oxidative stress. Davis recommends consuming about half a cup daily, emphasizing that whole pomegranate seeds are better than juice because they contain more fiber (7 grams versus 0.2 grams), as well as a higher amount of vitamin C.
To enjoy the benefits of spinach and pomegranate, these two ingredients can be easily incorporated into a variety of daily recipes, such as grain salads like farro salad with pomegranate, healthy breakfast dishes like green shakshuka, green smoothies rich in spinach, and warm salads like roasted squash salad with pomegranate.
There are also alternative anti-inflammatory foods for those who do not prefer spinach or pomegranate. Experts offer two similar options: broccoli, which is rich in anti-inflammatory compounds and can be eaten roasted with olive oil and garlic; and tart cherries (or their juice), which help reduce muscle soreness and inflammation after exercise due to their anthocyanin and melatonin content, improving sleep quality.
The experts added that following an anti-inflammatory diet offers broad health benefits—from reducing the risk of chronic diseases such as heart disease to alleviating symptoms in those already affected, and potentially even slowing the aging process.
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