The #1 Anti-Inflammatory Protein You Should Be Eating

Inflammation is getting a lot of attention lately. After all, chronic inflammation has been linked to a long list of health issues like heart disease, diabetes and autoimmune diseases. And that’s just for starters.

But what is inflammation, and why does it matter? Inflammation is your body’s response to injury or infection. When it happens occasionally, like when you have a paper cut, it’s no big deal. However, ongoing inflammation can cause your body to chronically produce harmful disease-causing substances known as free radicals.

The good news is that eating a balanced, nutritious diet with diverse foods can provide antioxidants, vitamins, minerals and healthy fats, which may lower inflammation. Of course, there’s no one magical food that can tame inflammation all by itself. However, there is one that works overtime to get the job done, and that’s salmon.

In addition to being a potent inflammation fighter, salmon is also loaded with protein. No wonder dietitians are such huge fans! Read on to learn why salmon is dietitians’ favorite anti-inflammatory protein, plus tasty ways to work more of this nutritious fish into your meals.

How Salmon Can Reduce Inflammation

In addition to fighting inflammation, salmon is a high-quality protein, providing all nine essential amino acids necessary for tissue repair, immune function and muscle health. One 3.5-ounce serving of salmon provides a hefty 25 grams of protein.

Here’s how it may help keep inflammation at bay.

Packed with Omega-3 Fats

Salmon is an excellent source of the long-chain omega-3 fats EPA and DHA. These inflammation-fighting fats have been linked to heart, brain and eye health and more. They’re so powerful, in fact, that dietitians rank them the No. 1 nutrient to lower inflammation.

How do they do this? “When we consume EPA, our bodies make anti-inflammatory [compounds called] eicosanoids, which help reduce inflammation,” explains Michelle Routhenstein, M.S., RD, CDCES, a dietitian specializing in preventive cardiology and the owner of Entirely Nourished. Then, DHA helps our bodies produce anti-inflammatory substances called resolvins, she says.,

As important as these beneficial fats are, our bodies don’t produce them on their own. So, we need to get them from food. While there’s no official recommendation for how much DHA and EPA we need each day, health experts recommend consuming at least two servings of fatty fish, like salmon, weekly. You can also get long-chain omega-3s from mackerel, anchovies, herring and sardines.

Supports a Healthy Immune System

There’s another reason salmon is such a powerful foe against inflammation. Research reveals its DHA may lower levels of inflammatory cytokines. “Cytokines are the body’s messengers that help control the immune system,” says Marjorie Nolan Cohn, M.S., RD, LDN, a registered dietitian and clinical director for Berry Street. “They tell immune cells when to start fighting infections, heal injuries or cause inflammation when needed. However, if too many cytokines are released, they can lead to excess inflammation.”

Provides Antioxidants

Salmon gets its signature red hue from a pigment called astaxanthin. This cousin of beta carotene is also an antioxidant that can help quash inflammation. All salmon contains some astaxanthin, but sockeye salmon has the most. However, if you can’t find sockeye salmon, Atlantic salmon also contains a good amount., While salmon is an excellent choice, you can also get astaxanthin from other pink-fleshed seafood such as shrimp, lobster and trout.

Astaxanthin isn’t the only antioxidant salmon has to offer. Salmon’s omega-3 fats also function as antioxidants that can tame the chain reaction of inflammation, says Melanie Betz, M.S., RD, CSR, a registered dietitian and founder of the Kidney Dietitian.

Rich in Vitamin D

Salmon is one of the few foods that naturally contain vitamin D. This fat-soluble vitamin supports calcium absorption, bone growth and repair and may help prevent osteoporosis. Research also shows that low vitamin D levels may be linked to low-grade inflammation. On the flip side, vitamin D may play a role in decreasing inflammation, says Jennifer House, M.Sc., RD, a registered dietitian and founder of First Step Nutrition. The reason circles back to cytokines, which can be pro- or anti-inflammatory, depending on the type. Multitasking vitamin D may offer protection from both ends by increasing the body’s production of inflammation-reducing cytokines while inhibiting the production of cytokines that trigger inflammation.

As important as vitamin D is, many Americans do not consume enough of it. The good news is, salmon is one of the richest sources. One 3-ounce serving of sockeye salmon provides an impressive 71% of the Daily Value (570 IU).

Tips to Enjoy Salmon

The sky’s the limit when it comes to ways to enjoy salmon! Cooking methods like baking, grilling and poaching are all fantastic ways to make the most of its rich, meaty texture and flavor. Salmon is also incredibly versatile, pairing beautifully with a variety of herbs, spices and sauces.

Try these creative ideas to add this nutritious, anti-inflammatory protein to your rotation:

Swap Salmon in for Tacos. If Taco Tuesdays are a ritual in your home, trade your usual protein for salmon. Try our Salmon Tacos with Pineapple Salsa for a quick, tasty weeknight meal that takes just 20 minutes to make!

Make Your Salad Pop. Salmon’s pink-red color is a gorgeous addition to a leafy, green salad. Plus, it adds an extra layer of texture to complement your salad’s crunch. It’s especially delicious in our Greek Salmon Salad.

Think Salmon Cakes. For busy weeknights, fresh or canned salmon comes together quickly in an easy batch of salmon cakes. And you can bake them or fry them. This step-by-step guide makes it a breeze.

Whip Up a Casserole. When you’re craving comfort, nothing beats a hearty Salmon Noodle Casserole. Salmon is also super satisfying in this Anti-Inflammatory Lemony Salmon & Orzo Casserole.

Use It as a Stuffing. Looking for ideas for a filling snack or a no-cook meal? Our Salmon-Stuffed Avocados can be prepped and ready to eat in 15 minutes flat.

The Bottom Line

Dietitians agree that salmon is the best anti-inflammatory protein. In addition to protein, salmon is filled with omega-3 fats, antioxidants and vitamin D that tame inflammation and promote immune health.

Of course, no one single food will eliminate inflammation. The best way to protect your body is by eating a variety of foods filled with anti-inflammatory nutrients, such as vegetables, fruits, lean protein, beans and whole grains. At the same time, reducing inflammation goes beyond diet alone. Movement, sleep and stress management can also guard against inflammation. If you could use more strategies to protect your body from inflammation, these 10 Ways to Reduce Inflammation can get you started!