Get ready to curb inflammation with these healthy and delicious salad additions.
Whenever we hear the word “inflammation,” we automatically think of it as bad.
Yet,not all inflammation is a negative thing.
Photography: Caitlin Bensel, Food Styling: Ruth Blackburn
However, chronic inflammation across your whole body can lead to disease.
Additionally, plenty of foods can give you a good boost of antioxidants to combat that inflammation.
And theres so much variety!
Here are seven foods to add to your salad to give you a great anti-inflammatory boost.
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.
Pomegranates contain anthocyanins, which give the fruit a beautiful red color and reduce inflammation in the body.
Try ourPomegranate and Cucumber Saladfor a simple but delicious side.
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.
Together, they make a tasty dressing free from ultra-processed ingredients and full of anti-inflammatory compounds.
Or, make one of our22 Olive-Oil Based Salad Dressing Recipes.
Fatty Fish
Its no surprise that fish is good for you.
Black Beans
Black beans are a great way to add fiber and an anti-inflammatory boost to your salad.
If youre a vegetarian, black beans are also a great source ofplant-based protein.
Theyre full of polyphenols, compounds that act as antioxidants in the body.
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.
Walnuts
You might already know thatnuts are good for you.
They make a fantastic addition to salads for many reasons.
Theyre naturally shelf-stable, plus theyre full of protein, fiber, vitamins and minerals.
A 2022 review published inNutrientsfound that walnuts may help reduce brain inflammation and protect against diseases like Alzheimers.
What better way to reap these benefits than with thisPear, Gorgonzola and Walnut SaladorWalnut Pesto Pasta Salad.
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 youll 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.
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.
A salad is a great way to do that.
The options are endless!
