5 Dishes That Can Help Fight Inflammation

By

It’s always great to hear about studies that tout the anti-inflammatory benefits of certain foods. Step it up a notch by combining these anti-inflammatory foods into scrumptious dishes. Here are five ways to do so.

Creamy Broccoli Salad

A March 2014 study published in the Journal of the Academy of Nutrition and Dietetics examined whether consumption of cruciferous vegetables like broccoli may relate to inflammation. Researchers analyzed the diets of more than 1,000 middle-aged Chinese women as part of the Shanghai Women’s Health Study and found those who ate the most cruciferous vegetables had the lowest inflammation compared with women who ate a diet with fewer of these veggies.

Rachael-Ray-Strawberry-Salad

Green Salad with Strawberry Balsamic Vinaigrette

Fruits and vegetables are antioxidant-rich foods and contain numerous phytochemicals with a variety of health benefits. The more colors you eat, the more of these inflammation-fighting nutrients you’ll take in.

Cherry Almond Clusters

Cherries have both anti-inflammatory and antioxidant properties, making them a wonderful addition to any diet. Dark chocolate is packed with theobromine, a powerful antioxidant known for helping to reduce inflammation. Pack them together in a cookie for a powerful anti-inflammatory punch.

166510599

Healthy Breakfast Muffins

Bake a batch of these breakfast muffins that have two foods to help fight inflammation: flax seed and walnuts. Flax seed contains alpha-linolenic acid (ALA), a type of omega-3 fat. Walnuts are overflowing with omega-3 fats, with one serving having 2,565 milligrams.

FN_Stock_Salmon_Zinc_H

Green Tea Poached Salmon with Ginger-Lime Sauce

There are three inflammation-fighting ingredients in this powerful recipe! Omega-3-packed salmon helps decrease inflammation, and so do green tea and ginger. Green tea is brimming with phytochemicals that can help fight inflammation and preserve joints longer. Ginger also appears to have anti-inflammatory properties, with studies suggesting it offers benefits to those with osteoarthritis.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.