- Inflammation and health: Inflammation is a biological response where the body releases chemical mediators that can lead to chronic conditions like weight gain, diabetes, high blood pressure, and heart disease if triggered persistently.
- Anti-inflammatory diet basics: This diet includes foods that reduce or suppress inflammation in the body, helping to prevent chronic diseases and improve overall health.
- Key components: Foods rich in omega-3 fatty acids (fatty fish, flaxseed), monounsaturated fats (olive oil, avocado), antioxidants (berries, leafy greens), polyphenols (extra virgin olive oil, nuts, dark chocolate), dietary fiber (whole grains, legumes), and phytochemicals (turmeric, ginger).
- Synergistic effects: Certain nutrients work together to enhance anti-inflammatory effects, such as omega-3s combined with vitamin E, or prebiotics with probiotics for gut health.
- Dietary impact: Choosing whole, minimally processed foods with antioxidants and fiber lowers inflammation markers (CRP, IL-6) and supports immune function, reducing risk of chronic diseases.
- Practical advice: Focusing on colorful fruits and vegetables, whole grains, nuts, seeds, and healthy fats while limiting processed foods and sugars is recommended.
Importance of an Anti-Inflammatory Diet
An anti-inflammatory diet rich in whole foods helps prevent chronic disease and supports overall health.
Geraldine Rubin, MD, Pediatrics
