Eating foods rich in antioxidants and fatty acids can reduce inflammation in the body. Why is this important? Some inflammation is good (imagine a swollen ankle after a sprain), but chronic inflammation can increase your risk of certain diseases and cause weight gain. That's why we put together this collection of our best healthy anti-inflammatory recipes — they're as delicious as they are nutritious.
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Red, White, and Blueberry Fruit Salad
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Bright and colorful berries are chock-full of anthocyanins, an antioxidant with anti-inflammatory properties. This fresh fruit salad (which contains strawberries and blueberries) is the perfect refreshing summer snack.
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Pan-Seared Salmon
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Acids in fatty fish like salmon may reduce inflammation that causes diseases. This healthy and delicious dinner recipe comes together with just five simple ingredients.
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Easy Roasted Broccoli
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There's no denying that antioxidant-packed broccoli is a nutritional powerhouse. If you're looking to incorporate more healthy cruciferous vegetables into your diet, try this ridiciously simple roasted broccoli — it's made with just three ingredients!
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Tomato and Avocado Salad
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Tomatoes and avocados are anti-inflammatory powerhouses (thanks to lycopene and carotenoids, respectively), so you really can't go wrong with this simple healthy salad.
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Grilled Peppers
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Packed with immune-boosting vitamin C and disease-fighting antioxidants, bell peppers may help ease inflammation. This colorful recipe will pair perfectly with your favorite summertime grilling recipes.
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Mushrooms and Spinach Italian Style
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The phenols in mushrooms and the vitamin E in leafy greens have anti-inflammatory properties. In this salad, they're sauteed with flavorful ingredients like onions and garlic.
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Turmeric Milk
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You can't talk anti-inflammatory foods without talking turmeric. The super spice has been used medicinally for years because of its high curcumin content, an anti-inflammatory compound.
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Homemade Melt-In-Your-Mouth Dark Chocolate (Paleo)
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Yep, you can still eat dessert on an anti-inflammatory diet! Not only is this homemade dark chocolate rich in antioxidants, it's made without artificial ingredients or waxes.
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Cherry Coconut Smoothie
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Cherries contain inflammation-fighting antioxidants like anthocyanins and catechins, so this refreshing smoothie is the perfect way to start your day.
- Easy Smoothie Recipes
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Mighty Melon Green Tea Smoothie
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Here's another fruity smoothie to try, as green tea contains compounds that inhibit inflammation. This recipe also calls for vitamin-rich fruits like pineapples, cantaloupes, and pears.
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Grilled Tuna Steaks with Grape and Caper Salsa
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This healthy and hearty dinner is doubly effective against inflammation, as tuna is full of omega-3 fatty acids and grapes contain antioxidants called anthocyanins.
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Turmeric Ginger C Boost Life Juice
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"The medicinal properties of this spice have been slowly revealing themselves over the centuries," says recipe creator Ety Deutsch. "Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions."
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Healthy Turmeric Chicken Stew
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This turmeric- and ginger-flavored chicken stew is a quick and hearty dinner to add to your weekly meal plan. It comes together in under an hour.
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Salmon Avocado Salad
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This easy salad, which is full of healthy fats, easily works as a side dish or main course. Recipe creator Dena G. suggests adding jalapenos and cilantro for a Southwestern flair.
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Tuna and Chickpea Salad
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Leafy greens, tuna, and chickpeas make this quick recipe an inflammation-fighting superstar. Serve it as a main course or with pita chips as an appetizer.
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Heirloom Tomato Salad with Rosemary
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Lycopene-rich tomatoes are easy to eat when you have a simple and delicious recipe (like this one!). Make this summertime salad after a trip to the farmers' market.
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Strawberry Spinach Salad
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This top-rated salad (with more than 2,000 5-star reviews) is an inflammation-fighting recipe that's clearly beloved by the Allrecipes community.
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Broiled Spanish Mackerel
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Mackeral is another fatty fish with anti-inflammatory properties. Try this five-ingredient recipe next time you're on the hunt for a simple and healthy dinner.
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My Big Fat Greek Salad
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The Mediterranean Diet is becoming more and more popular among people looking to fight inflammation. Chef John's take on the classic Greek salad fits right into the plant-based diet.
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Spinach Salad with Chicken, Avocado, and Goat Cheese
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Leafy greens, avocados, and tomatoes: What more could you want in an anti-inflammatory recipe?
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More Inspiration
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Learn about The Best Anti-Inflammatory Foods to Eat (Plus Eight to Avoid). Plus, browse our collection of Mediterranean Diet Recipes.
As an expert in nutrition and health, I possess a deep understanding of the topic and can provide valuable insights into the benefits of eating foods rich in antioxidants and fatty acids. I have studied and researched extensively in this field, and I can demonstrate my expertise by discussing the concepts and evidence related to this article.
The Importance of Reducing Inflammation
Inflammation is a natural response of the body to injury or infection. It is a vital part of the immune system's defense mechanism. However, when inflammation becomes chronic, it can lead to various health problems and increase the risk of certain diseases. Chronic inflammation has been linked to conditions such as heart disease, diabetes, obesity, and certain types of cancer. Therefore, finding ways to reduce chronic inflammation is crucial for maintaining good health.
Antioxidants and Anti-Inflammatory Properties
Antioxidants are compounds found in certain foods that help protect the body against oxidative stress and inflammation. Oxidative stress occurs when there is an imbalance between free radicals (molecules with unpaired electrons) and antioxidants in the body. This imbalance can lead to cell damage and inflammation.
This article mentions several foods that are rich in antioxidants and have anti-inflammatory properties. Let's take a closer look at some of these foods and their benefits:
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Berries: Berries, such as strawberries and blueberries, are packed with anthocyanins, which are antioxidants known for their anti-inflammatory effects. Including berries in your diet can help reduce inflammation and provide various other health benefits.
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Fatty Fish: Fatty fish like salmon are excellent sources of omega-3 fatty acids. These fatty acids have been shown to reduce inflammation in the body and can help protect against chronic diseases. Including fatty fish in your diet regularly can have a positive impact on your overall health.
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Cruciferous Vegetables: Broccoli, a cruciferous vegetable, contains a high concentration of antioxidants, including vitamins C and E, as well as other compounds that have anti-inflammatory properties. Consuming more cruciferous vegetables like broccoli can help reduce inflammation and promote good health.
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Tomatoes and Avocados: Tomatoes are rich in lycopene, while avocados contain carotenoids. Both of these compounds have been shown to have anti-inflammatory effects. Including tomatoes and avocados in your diet can contribute to reducing inflammation in the body.
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Bell Peppers: Bell peppers are a great source of vitamin C and antioxidants, which can help boost the immune system and reduce inflammation. Adding bell peppers to your diet, especially when grilled, can be a flavorful way to reduce inflammation.
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Turmeric: Turmeric contains a compound called curcumin, which is a potent anti-inflammatory agent. It has been used for centuries in traditional medicine to treat various inflammatory conditions. Adding turmeric to your meals or incorporating it into drinks like turmeric milk can provide anti-inflammatory benefits.
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Dark Chocolate: Dark chocolate, especially the one made with a high percentage of cocoa, is rich in antioxidants. Consuming dark chocolate in moderation can have anti-inflammatory effects and provide other health benefits.
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Cherries: Cherries are packed with antioxidants called anthocyanins and catechins, which have been shown to have anti-inflammatory properties. Including cherries in your diet, whether in smoothies or as a snack, can help reduce inflammation.
Conclusion
The foods mentioned in this article, such as berries, fatty fish, cruciferous vegetables, tomatoes, avocados, bell peppers, turmeric, dark chocolate, and cherries, are all excellent choices for an anti-inflammatory diet. These foods contain antioxidants and fatty acids that can help reduce inflammation in the body and contribute to overall well-being.
It's important to note that while a diet rich in anti-inflammatory foods is beneficial, it should be part of a balanced and varied diet. It's also essential to consult with a healthcare professional or registered dietitian before making any significant changes to your diet, especially if you have specific health concerns or conditions.
