7 Best Anti-Inflammatory Salads

If you’re looking to add some excitement to your salad repertoire, consider giving these 7 Best Anti-Inflammatory Salads recipes a try. They contain numerous anti-inflammatory vegetables and fruits that can help lower inflammation in the body.

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Best anti-inflammatory salads

Inflammation is a natural response of the immune system to injury or infection, but chronic inflammation can lead to a number of health problems, including heart disease, diabetes, and arthritis. One way to combat chronic inflammation is through the foods we eat.

Anti-inflammatory salads are a delicious and nutritious way to incorporate ingredients that are known to help reduce inflammation in the body. By including a variety of colorful vegetables, fruits, and healthy fats, anti-inflammatory salads can provide a wealth of vitamins, minerals, and antioxidants while also helping to lower inflammation levels in the body.

What do anti-inflammatory salads have

An anti-inflammatory salad is made up of ingredients that are known to have anti-inflammatory properties. Here are some of the key components that can make a salad anti-inflammatory:

  1. Dark, leafy greens: Greens such as kale, spinach, and arugula are rich in vitamins, minerals, and antioxidants that can help lower inflammation levels in the body.
  2. Colorful vegetables: Vegetables such as tomatoes, bell peppers, beets, and carrots are rich in antioxidants, which can help reduce inflammation in the body.
  3. Berries and fruits: Berries such as blueberries, raspberries, and strawberries are high in antioxidants and have been shown to reduce inflammation.
  4. Healthy fats: Fats such as avocado, nuts, and seeds are rich in omega-3 fatty acids, which have anti-inflammatory properties.
  5. Herbs and spices: Spices such as turmeric, ginger, and garlic have anti-inflammatory properties and can add flavor and depth to a salad.

By including a variety of these ingredients in a salad, you can create a dish that not only tastes great but also has the potential to help lower inflammation levels in the body.

Easy arugula pear salad with pecans

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Anti-inflammatory easy arugula pear salad with pecans in a plate

The main ingredients in this salad are arugula and pears. Arugula is an anti-inflammatory food due to its high levels of vitamins A, C, and K, minerals like calcium and magnesium, flavonoids, and glucosinolates that help reduce inflammation and protect against oxidative stress and chronic diseases. Similarly, pears are also anti-inflammatory due to their antioxidants, fiber, and flavonoids, such as quercetin and anthocyanins, that can help reduce inflammation, support gut health, and prevent diseases like cancer, heart disease, and diabetes.

Spinach arugula salad

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Spinach arugula salad in a plate

Spinach and arugula are anti-inflammatory vegetables rich in antioxidants, such as vitamins C, E, and beta-carotene, which can protect against oxidative stress associated with diabetes. Eating foods rich in antioxidants, like spinach and arugula, may help reduce the risk of diabetes complications by reducing inflammation caused by oxidative stress.

Beet arugula salad

Low Potassium Low Protein Beet Arugula Salad 5
Beet arugula salad in a bowl

Beets have a number of anti-inflammatory properties that can help to reduce inflammation in the body. They are a rich source of betalains, which are pigments that give beets their deep red color. Betalains have been shown to have powerful antioxidant and anti-inflammatory properties.

Beets are high in fiber, which can help to reduce inflammation by promoting healthy digestion and feeding the good bacteria in the gut. The fiber in beets can also help to regulate blood sugar levels, which can reduce inflammation associated with diabetes.

Moroccan Carrot Lentil Salad

Lentils are rich in antioxidants, particularly polyphenols and flavonoids, which can help to reduce inflammation and protect against chronic diseases. Studies have shown that consuming lentils can help to reduce levels of inflammatory markers in the body, such as C-reactive protein (CRP) and interleukin-6 (IL-6).

Carrots are rich in antioxidants, including carotenoids such as beta-carotene, which have been shown to have anti-inflammatory properties. In addition, carrots contain other nutrients such as vitamins A, C, and K, and minerals like potassium and magnesium, which can also help to reduce inflammation.

Tuscan artichoke salad

This salad that includes artichokes and red pepper that have several anti-inflammatory benefits.

Artichokes are a rich source of antioxidants, especially flavonoids such as quercetin and apigenin. These compounds can help to reduce inflammation by neutralizing free radicals and inhibiting the activity of inflammatory enzymes in the body. Artichokes also contain fiber and prebiotics, which can help to support gut health and reduce inflammation in the digestive system.

Red peppers are high in vitamin C and other antioxidants, such as carotenoids and flavonoids. These compounds can help to reduce inflammation and protect against oxidative stress, which is a major cause of chronic diseases. Red peppers also contain capsaicin, which is a compound that gives them their spicy flavor and has been shown to have anti-inflammatory properties.

Healthy chickpea salad

This salad is made from chickpeas and tomatoes, both of which are a good source of anti-inflammatory nutrients.

Chickpeas are an excellent source of plant-based protein, fiber, and antioxidants, particularly polyphenols and flavonoids, which can help to reduce inflammation and protect against chronic diseases. Additionally, chickpeas are rich in saponins, which are compounds that have been shown to have anti-inflammatory effects.

Tomatoes are a rich source of lycopene, a carotenoid with potent antioxidant and anti-inflammatory properties. Lycopene can help to reduce inflammation in the body by neutralizing harmful free radicals and inhibiting the activity of inflammatory enzymes. Tomatoes also contain vitamin C, which is another powerful antioxidant that can help to reduce inflammation.

Edamam crunch salad with sesame cashew lime dressing

Edamame are legumes that are both nutrient-dense and high in plant-based protein. They are also full of crunch and anti-inflammatory nutrients.

Edamame is a rich source of isoflavones, which have anti-inflammatory properties that can help to reduce inflammation in the body. Chronic inflammation is associated with several chronic diseases such as heart disease, diabetes, and cancer.

Isoflavones can also help to reduce the risk of heart disease by improving blood lipid profile, decreasing blood pressure, and reducing inflammation.

Best anti-inflammatory salads- recipe card image

7 Anti-Inflammatory Salads – Mixed Berries Salad

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
If you're looking to add some excitement to your salad repertoire, consider giving these 7 Best Anti-Inflammatory Salads recipes a try. They are crunchy, flavorful, and full of antioxidants that are helpful in reducing inflammation.
5 from 2 votes
Prep Time 10 minutes
Cook Time 5 minutes
Course Salad, Side Dish
Cuisine American
Servings 6
Calories 130 kcal

Ingredients
  

  • 4 cup dark leafy greens pre-washed and dried
  • 1/4 cup walnuts
  • 1/3 cup goat cheese crumbled
  • 1/4 cup blueberries
  • 1/4 cup raspberries
  • 1 cup strawberries sliced
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 1 tsp honey
  • 1/4 tsp salt
  • 1/4 tsp black pepper freshly ground

Instructions
 

  • Place the leafy greens in a large salad bowl
  • Add the fresh blueberries, raspberries, and sliced strawberries to the bowl.
  • Add crumbled cheese and walnuts to the bowl.
  • In a small bowl, whisk together the olive oil, balsamic vinegar, honey, salt, and pepper.
  • Drizzle the dressing over the salad and toss to combine.
  • Serve immediately and enjoy!

Nutrition

Calories: 130kcalCarbohydrates: 6gProtein: 4gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gCholesterol: 6mgSodium: 148mgPotassium: 128mgFiber: 2gSugar: 4gPhosphorus: 65mg
Keyword Anti-inflammatory, Mixed berries salad
Tried this recipe?Let us know how it was!
Archana Singh, PhD

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