What Are Anti-Inflammatory Foods, and How Do They Affect Human Health?

• "Anti‑inflammatory foods" contain compounds that help reduce inflammation in the body.
• These include vegetables and oily fish, as well as garlic and black pepper.
• In addition, they can also benefit the immune system and support overall health.

What makes a food "anti‑inflammatory"?

First of all, let's be clear that it's not so much the food itself but the substance(s) contained in it. The quality of the food is, therefore, key, but also the quantity and frequency with which it appears on your plate. These substances are usually compounds with anti‑inflammatory effects, i.e., antioxidants (neutralise free radicals and thus protect the body from oxidative stress), polyphenols (strong antioxidant and anti‑inflammatory effects), omega‑3 fatty acids (immunomodulatory effects that are important in diseases such as atherosclerosis, psoriasis, asthma and inflammatory bowel disorders).

Inflammation is then a natural response of the immune system to damage or infection and, to some extent, is necessary for the body's normal defence functions. If chronic, it can contribute to a variety of diseases, including heart disease, diabetes and autoimmune diseases. However, a healthy body balances the inflammatory and anti‑inflammatory poles well, so "anti‑inflammatory foods'" are usually more supportive.

Greater awareness of the impact of diet on overall health and disease prevention has led people to seek out foods that can support this balance in the body. This is also why foods containing anti‑inflammatory substances are becoming increasingly popular (not only in the fitness world). In addition to the aforementioned, most also help with supporting the immune system or central nervous system health as well as cardiovascular health. The fact that some of them are part of traditional diets such as the Mediterranean diet, MIND (Mediterranean‑DASH Diet Intervention for Neurodegenerative Delay) or DASH (Dietary Approaches to Stop Hypertension) diet does not detract from their popularity.

What to watch out for in terms of lifestyle

Unsurprisingly, just as some foods can support the balance of the pro‑inflammatory and anti‑inflammatory poles, there are also influences that are involved in a possible increase in pro‑inflammatory processes. So what to look out for?

• Obesity: Being overweight or obese is often associated with chronic inflammation. This is because fat tissue produces inflammatory substances known as adipokines, which disrupt the balance between inflammatory and anti‑inflammatory signals in the body. This can contribute to the development of various diseases associated with chronic inflammation, such as type 2 diabetes or cardiovascular disease.
• Lack of exercise: Regular movement helps to maintain balance and modulate the immune system, thereby regulating the setting of processes towards anti‑inflammatory responses. Sedentary lifestyles are associated with a higher risk of being overweight, which in turn is associated with higher levels of inflammatory cytokines, for example, associated with obesity or cardiovascular problems.
• Smoking: In addition to containing many harmful substances, cigarettes (whether conventional or electronic) can also systematically increase levels of inflammatory cytokines in the body. This makes it all the easier for an individual to be at risk of respiratory diseases and cardiovascular complications.
• Alcohol abuse: Chronic alcohol consumption can promote the development of inflammatory processes, particularly in the digestive system.
• Excessive stress: Psychological stress usually has a negative effect on the endocrine system and the body's immune response. This can again lead to the overproduction of cytokines and contribute to the development of various diseases associated with chronic inflammation, such as heart disease. and gastrointestinal problems.

10+ tips for foods containing anti‑inflammatory substances

As a reminder, these (and other foods) cannot be seen as a one‑size‑fits‑all solution for inflammatory conditions. There is a natural balance between the oxidative and antioxidant systems in the human body, and a disruption of this balance indicates a pathological condition that should be consulted with a physician. It is, therefore, primarily a matter of recommending foods with which you can support the balance of this balance and, if necessary, treatment.

1. Oily fish, such as salmon, mackerel and herring, are rich in omega‑3 fatty acids, specifically EPA and DHA. These are key for heart health, support normal brain function and have anti‑inflammatory effects. Regular consumption of oily fish is also associated with a reduced risk of cardiovascular disease.
2. Nuts contain healthy fats, vitamins, minerals and, for the purposes of this article, antioxidants. In addition, they are a rich source of omega‑3 fatty acids and fibre, which promotes heart health and lowers blood cholesterol levels.
3. Extra virgin olive oil is rich in monounsaturated fats and polyphenols with anti‑inflammatory properties. Its regular consumption has been linked to heart protection, cholesterol control and brain health.
4. Leafy vegetables, such as spinach, chard and kale. This type of vegetable is full of antioxidants, vitamins and minerals, reducing inflammatory processes in the body, strengthening the immune system and contributing to overall health.
5. Broccoli is rich in sulforaphane, a substance with anti‑inflammatory and antioxidant properties, and it helps protect cells from damage.
6. Berries, such as blueberries, blackberries and cranberries, are full of antioxidants, vitamin C and fibre. These substances promote heart health, strengthen the immune system and protect cells from free radical damage.
7. Turmeric containing curcumin has very strong anti‑inflammatory and antioxidant properties. Regular consumption of turmeric is thus associated with promoting joint health, reducing the risk of certain diseases and reducing inflammation overall. For more detailed information, see the article Curcumin: health effects, dosage and possible risks!
8. Garlic contains allicin, a compound with antimicrobial and anti‑inflammatory properties. It may support the immune system, reduce the risk of heart disease and act as an antioxidant.
9. Black pepper's piperine content is anti‑inflammatory and very effective in aiding digestion. It also has the ability to increase the absorption of other nutrients and provide protection against free radicals.
10. Celery is a root vegetable that is full of antioxidants and flavonoids that have been shown to reduce balance and boost the immune system. It is also rich in vitamins and minerals
11. Other examples include avocados, green tea, peppers, some types of mushrooms, dark chocolate and tomatoes.

An example of a diet including anti‑inflammatory foods

Breakfast

Oatmeal with cottage cheese/protein powder, banana, walnuts and honey.

Why? Oatmeal is rich in soluble fibre, bananas contain high levels of vitamins and minerals, walnuts provide healthy fats, and honey has anti‑inflammatory properties.

Lunch

Steamed salmon with broccoli salad and quinoa.

Why? Salmon is a rich source of omega‑3 fatty acids, broccoli contains the aforementioned sulforaphane with anti‑inflammatory properties and quinoa provides complex carbohydrates, protein and fibre.

Afternoon snack

Peppers with guacamole and flatbread.

Why? Peppers are full of vitamin C and antioxidants with strong anti‑inflammatory properties; flatbread will provide complex carbohydrates. Avocado and garlic are also sources of healthy monounsaturated fats and allicin.

Dinner

Chicken breast with pepper, couscous salad, tomatoes and spinach.

Why? Chicken breast is rich in protein (and not categorised as red meat), and couscous provides complex carbohydrates and fibre. Tomatoes contain lycopene with anti‑inflammatory properties and spinach provides vitamins and minerals.

Bottom line

Anti‑inflammatory foods contain substances that reduce inflammation in the body and promote overall health. These include antioxidants, polyphenols, and omega‑3 fatty acids. Diets rich in these foods, i.e., fruits, vegetables, oily fish, olive oil and nuts, include the Mediterranean, DASH or MIND diets. But the key element (as with everything) is, first and foremost, a balanced and varied diet rich in all the essential macronutrients, vitamins and minerals.