An anti-inflammatory diet is a specific diet in which an individual consumes foods that exhibit anti-inflammatory properties and can prevent the occurrence of inflammation anywhere in the body.

Inflammation is a unit of the body's typical response to any toxic compound or injury. For example, when a broken tissue releases chemical substances that inform white blood cells to start repairing. But sometimes, infection is low-grade, unfolds at some point in the body, and becomes chronic.

 Persistent infection can harm your body and can lead to many life-threatening health disorders. It can play a role in plaque buildup in the arteries that can increase the risk of coronary heart disease and stroke.

Inflammation can also increase the risk of many chronic health conditions, including cancer, diabetes, and inflammatory bowel diseases (1, 2).

Inflammation is a natural body response to initiate healing

Inflammation is a signal for the immune system to battle against infection. This inflammatory response might be initiated because of any foreign harmful substance, microbes, or injury.

Typically, the signs and symptoms of inflammation are redness, swelling, and pain. Usually, inflammation shows up inside our bodies — an individual with bronchitis has a lung infection, which causes the lungs to become inflamed.

Inflammation can be the result of tissue exposure to harmful bacteria and viruses or toxic substances. It results in the activation of many immune cells which release substances called inflammatory mediators.

The release of inflammatory hormones causes dilation of the blood vessels to increase blood supply to the damaged tissue which helps in the transport of more immune system cells to the injured tissue for healing purposes (3, 4).

What does an anti-inflammatory diet do?

What foods reduce inflammation in the body what are the best foods to eat for improving your immune system and reducing inflammation?

The immune mechanism of the body becomes activated when it acknowledges any foreign stimuli—such as an invading microbe, plant pollen, or chemical. This frequently triggers an inflammation process.

However, sometimes inflammation persists for a longer period of time even when you are no longer threatened by a foreign invader. That's when the infection becomes the body’s enemy.

In some fundamental illnesses, the body’s immune system attacks its own cells and causes chronic health disorders including rheumatoid arthritis, psoriasis, and inflammatory bowel diseases. These diseases are caused due to persistent inflammation and last for many years or sometimes persist for a lifetime (3).

Pro-inflammatory and Anti-inflammatory diet:

Many foods contain biologically active compounds and possess medicinal properties. One can choose the proper anti-inflammatory foods, which can reduce the risk of many inflammatory diseases.

Consumption of pro-inflammatory foods can trigger the body's inflammatory process and increase the production of free radicals and cytokines (5).

Some dietary components of foods are pro-inflammatory and can contribute to inflammation, for example, refined and high-glycemic-index carbohydrate foods are one of the primary dietary factors that can induce inflammation in the body.

Another dietary factor that is considered pro-inflammatory is the level of omega-3 and omega-6 fatty acids intake. Omega-3 fatty acids are considered to be anti-inflammatory while omega-6 fatty acids are pro-inflammatory.

The ratio of both of these essential fatty acids determines the inflammation level in the body (5, 6).

An anti-inflammatory food regimen focuses on fresh fruits and vegetables. Many plant-based ingredients are desirable sources of antioxidants. Some foods, however, can set off the formation of free radicals. Examples consist of fried foods and meals cooked in over and overheated cooking oil.

Dietary antioxidants are molecules in meals that assist in scavenging free radicals in the body. Free radicals are the byproducts of some biological processes in the body that can cause cellular damage.

On the other hand, external features, such as stress and smoking, can significantly produce a wide variety of free radicals in the body.

Free radicals can lead to cell and tissue damage which increases the danger of infection and can contribute to a variety of diseases (7).

The human body usually creates some antioxidants that help in eliminating the harmful free radicals; however, dietary antioxidants can also contribute majorly in helping the body scavenge those free radicals.

An anti-inflammatory diet favors meals that are rich in antioxidants that decrease the chances of inflammation in the body.

Omega-3 fatty acids, which are present in fatty fish, may minimize the ranges of inflammatory proteins in the body. Fiber can additionally have this anti-inflammatory effect (8).

Foods that can help you prevent inflammation: best foods for an anti-inflammatory diet

Food is considered one of the most effective remedies to fight inflammation in the body. Dietary changes can contribute not only to the prevention of many dangerous health conditions but can also bring huge improvements in the symptoms of ongoing inflammation in the body.

Here we present a list of anti-inflammatory foods that can help in eliminating inflammation and can reduce the risk of many inflammatory diseases.

1. Broccoli - anti-inflammatory diet

Several research studies have reported that cruciferous vegetables especially broccoli contain many bioactive compounds including glucosinolates, flavonoids, essential vitamins, and minerals which protect the body from many chronic and fatal diseases including cancer.  

A principal component of broccoli, sulforaphane is reported to exhibit strong anti-inflammatory and anti-cancer properties.

Polyphenols, the antioxidant compounds present in high concentration in broccoli protect the cells against oxidative damage by hunting down free radicals (9).

According to research studies, some standards have been proposed to consider the probabilities of growing new "functional foods" to reduce the risk of particular cancers, generally in broccoli, related to most cancer protection.

Processing conditions, transport, and cooking, etc., affect the health-promoting benefits of broccoli, and these have been broadly studied.

This assessment makes an in-depth study about the chemical and organic characterization of broccoli's phytochemicals and their consequences on the bioactive composition of broccoli (10).

Non-inflammatory ingredients

Broccoli is extraordinarily nutritious. It's a cruciferous vegetable, alongside cauliflower, Brussels sprouts, and kale.

Research has proven that ingesting a lot of cruciferous veggies is related to a decrease in the risk of coronary heart disease. This is associated with the anti-inflammatory results of the antioxidants they contain (11).

Broccoli is prosperous in sulforaphane, an antioxidant that fights infection by decreasing the level of cytokines and NF-kB (9).

Broccoli is rich in Vitamin C, Vitamin K, potassium, and calcium and is low in calories.

It's handy to get more significant broccoli into your food regimen because it is delicious cooked or raw.

Epidemiological research shows that ingesting a food plan excessively in cruciferous vegetables, such as broccoli, is related to a decreased hazard of certain kinds of cancer (12).

2. Avocados - anti-inflammatory diet

Avocados possess excellent nutritional and medical properties. It contains many essential vitamins and minerals.

Avocados are rich in Vitamin C, Vitamin K, Vitamin E, and many B Vitamins. The mineral content of avocados contains magnesium, phosphorus, potassium, iron, and zinc. It also contains high content of fats, proteins, and dietary fiber.

Many bioactive compounds are present in avocados which have a major role in scavenging free radicals. They contain essential antioxidants called carotenoids which possess strong anti-inflammatory properties.

Vitamin A and B Vitamins (B1, B2, B6, B9) present in avocados prevent inflammation and exhibit anti-cancer properties (13, 14).

Non-inflammatory ingredients

Avocados are among one of the few superfoods which possess anti-inflammatory effects. They're filled with potassium, magnesium, fiber, and heart-healthy monounsaturated fats.

They additionally incorporate carotenoids and tocopherols, which are associated with a reduced risk of many types of cancers.

It is reported in several types of research that avocado peel and seeds contain a high amount of bioactive compounds such as phenolic acids and flavonoids, including flavonols, hydroxycinnamic acids, and hydroxybenzoic.

All these phytochemicals possess antioxidant and anti-inflammatory properties (15).

Avocados are prosperous in heart-healthy monounsaturated fats, plus they're an excellent supply of magnesium, fiber, potassium, and sodium. Consumption of half of an avocado will add a good amount of vitamins C, A, E, and B-complex vitamins to your diet.

The mixture of these vitamins and the polyphenols work as antioxidants and makes avocados a must-have for an anti-inflammatory diet (16).

3. Extra virgin olive oil - anti-inflammatory diet

Olive oil is considered as a vital dietary component of the Mediterranean diet, which mainly focuses on the use of olive oil in foods as the primary supply of fat; excessive consumption of water, fruits, nuts, vegetables, legumes, entire grains, spices, and herbs; an average consumption of dairy food products (mainly cheese and yogurt), fish, poultry and a decreased consumption of red meat and processed foods (17).

Health benefits of extra virgin oil

Extra virgin olive oil (EVOO) has been reported to be associated with a decrease in inflammatory biomarkers. 

EVOO contains high amounts of polyphenolic compounds which possess anti-inflammatory and cardio-protective effects (18).

Research studies have reported that oleic acid, a fatty acid found in EVOO has the ability to reduce levels of C-reactive protein, an inflammatory marker (19).

The antioxidant compounds present in EVOO exhibit strong anti-inflammatory properties. For example, oleocanthal acts just like ibuprofen which is an anti-inflammatory drug (20).

A study conducted to evaluate the effects of different types of oils on changes in inflammatory and oxidative stress markers concluded that consumption of extra virgin olive oil causes a significant reduction in inflammatory markers and also decreases the incidence of coronary heart disease (21).

Non-inflammatory ingredients

Olive oil is one of the healthiest fat that an individual can consume. It is rich in monounsaturated fat and an important component of the Mediterranean diet, which offers several health benefits.

While following a Mediterranean diet, CRP and other inflammatory markers are drastically reduced with a consumption of 50 ml of olive oil every day (19).

Extra virgin olive oil presents higher anti-inflammatory properties compared to other oils including olive oil.

Olive oil is an important element of the Mediterranean diet and is associated with coronary heart health and longevity. It is rich in monounsaturated fats which are beneficial for the blood vessels and has polyphenols that work as antioxidants to protect the cells in the body.

Olive oil helps in reducing inflammation and also reduces high cholesterol levels.

EVOO is an extraordinary ingredient to be added to your diet. However, it cannot be used for cooking purposes, one can add it to salads for dressing or can consume it raw (22, 23).

4. Berries - an anti-inflammatory diet

Fruits, such as berries, are loaded with many essential vitamins and minerals and are also rich in polyphenol compounds.

Anthocyanins are the unique polyphenols present in berries responsible for their particular shades of red, blue, and purple color. Berries have been studied extensively for their antioxidant properties.

The antioxidants present in berries possess strong anti-inflammatory properties and can fight against many chronic diseases (24).

Berries are nutritious fruits that are filled with fiber, vitamins, and minerals. The most common varieties of berries include strawberries, blueberries, raspberries, and blackberries.

Non-inflammatory ingredients

Berries contain antioxidants known as anthocyanins. These compounds have anti-inflammatory properties that minimize the risk of many life-threatening chronic diseases.

The human body produces natural killer cells that help the immune system to function properly and fight against foreign invaders.

In a study conducted on 25 men, daily consumption of blueberries was associated with increased production of natural killer cells in the body compared to those who did not consume them (25).

In another study, it was found out that regular consumption of strawberries was associated with a reduced level of certain inflammatory markers that were linked with heart diseases (26).

Blueberries comprise of extensive quantity of polyphenols that perform antioxidant activities and help in reducing the risk of most cancers and cardiovascular diseases.

These phytochemical compounds including flavonoids, anthocyanidins, phenolic acids, and tannins combat oxidative stress in the body (27)

5. Tomatoes - an anti-inflammatory diet

Tomatoes are a highly nutritious anti-inflammatory food. They are high in many vitamins and minerals including Vitamin C, Vitamin K, potassium, and many antioxidant compounds.

Tomatoes contain lycopene, which is an active antioxidant and exhibits anti-inflammatory properties that can prevent many disorders in the body (28).

It has been reported in many studies that lycopene prevents the onset of many chronic diseases including cardiovascular diseases and cancer (29).

A study conducted to investigate the effect of tomatoes on the risk of digestive tract cancer concluded protective effects of tomatoes against digestive tract cancer (30).

According to a study, low serum lycopene level is associated with an increased risk of acute myocardial infarction in men (31).

Health benefits of tomatoes

Studies have shown that consumption of tomato juice significantly lowers inflammatory markers in females with excessive weight problems (32).

Lycopene, the active antioxidant compound of tomatoes may also be mainly recommended for lowering pro-inflammatory compounds associated with numerous types of cancers.

It is observed that cooking tomatoes in olive oil can make increase the efficiency of lycopene in it. This is because lycopene is a carotenoid, a nutrient whose absorption increases with a supply of fat (33).

Non-inflammatory ingredients

Tomato is a dietary powerhouse. They are rich in nutritious compounds including Vitamin C, potassium, and lycopene, an antioxidant with excellent anti-inflammatory properties. Tomatoes play a vital role in the down-regulation of an inflammatory response in the body.

According to studies, consumption of tomatoes is associated with a decreased number of inflammatory cytokines (34).

A study conducted on 106 overweight and obese women concluded that tomato intake reduces inflammation in obese adults and subsequently lowers the risk of obesity-related diseases including diabetes and cardiovascular diseases (35).

6. Turmeric - an anti-inflammatory diet

Turmeric is a spice and is considered one of the most significant nutritional supplements. It is usually a rhizomatous herbaceous plant that belongs to the ginger family.

It has a bitter taste, and it is frequently used in flavoring or coloring curry powders, butter, musters, and cheeses. Due to its highly significant antioxidant properties, it is used for the storage of some food products.

Until now, more than 100 components have been extracted from turmeric. These include volatile oil from roots and many coloring agents called as curcuminoids that possess antioxidant properties [2].

Turmeric consists of about 5-6.6% curcumin, less than 3.5% of volatile oils, about 9% moisture, and about 0.5% extraneous matter. Besides, there are various components responsible for giving a specific aroma to turmeric [3].

Nutritional analysis of turmeric shows that turmeric is a rich source of fat, carbohydrate, dietary fiber, and proteins. Some of the nutrient elements found in turmeric are calcium, phosphorous, sodium, iron, potassium, and niacin. 

Regarding its role in medicine and health, it is a powerful anti-inflammatory, anti-tumor, and antioxidant. These properties prevent the risk of various types of cancer, protect from cellular damage, and maintain good gastrointestinal health [4, 5].

How can an Anti-inflammatory diet help?

An anti-inflammatory diet is a natural remedy to reduce the risk of many inflammatory illnesses including type 2 diabetes, obesity, hypertension, rheumatoid arthritis, inflammatory bowel diseases, and cardiovascular diseases.

Scientists believe that inflammation performs a major role in all of these disorders and persistent inflammation can lead to an increased risk of chronic diseases.

An anti-inflammatory food plan can help in preventing all these chronic diseases and might also improve their symptoms.

A diet plan that is rich in antioxidants can also help in reducing risks of such diseases (36, 37).

Foods and Inflammation

Various anti-inflammatory diets are promoted by dieticians. Certain foods that we consume can affect inflammation in many ways.  Consuming a range of nutritious meals can help in decreasing inflammation in the body.

Regular intake of healthy foods enriched with vitamins, minerals, and antioxidant compounds can relieve any inflammation and can make our immune system healthy and working.

Fruits and green vegetables contain natural phytochemicals that can help our bodies fight against many inflammations.

Healthy fats, such as monounsaturated fats and omega-3 fatty acids, can helps in reducing the risk of inflammation.

Foods that are rich in saturated fats can increase the chances of inflammation. Processed foods and foods containing trans-fats can also increase the risk of many inflammatory diseases.

Five dietary methodologies that might help in decreasing inflammation

Step 1: Make vegetables and fruits necessary for your plate

One should aim to consume veggies and fruits with every meal they take. Eating a range of bright colored greens and fruits of all types including fresh, frozen, canned, and dried. Just make sure it does not contain any sugars and contains small quantities of sodium.

Focus on veggies of every type including darkish green, purple and orange vegetables, as well as beans and peas.

Rich green vegetables like broccoli and spinach and fruits like raspberries, blackberries are the top anti-inflammatory vegetables and fruits (38).

Step 2: Be smooth about your Protein diet

Including dietary proteins in the diet has beneficial effects on health and it can also reduce the risk of inflammations.

One should consume fatty fish containing omega-3 fatty acids for a couple of days every week. One should choose lean protein foods, such as skinless hen or turkey or lean cuts of red meat and beef.

Proteins can also be consumed through meatless sources such as tofu, tempeh, and legumes such as beans, peas, and lentils.

A study conducted 2061 participants investigated the effects of consumption of plant-based protein sources and concluded that intake of protein is inversely associated with inflammation and oxidative stress in the body (39).

A diet containing low-fat or fat-free dairy foodstuffs, like skimmed milk and yogurt, decreases saturated fat levels in the body.

The consumption of highly processed meals such as deli meat, bacon, and sausage should be minimized.

Step 3: Select Healthy Fats

Dietary fats have a major role in affecting our immune system in the inflammatory status of the body. Consumption of monounsaturated fats, together with olive, safflower, sunflower, canola, peanut, and avocado oils is beneficial for health and provides anti-inflammatory properties.

Consumption of foods that are rich in omega-3 such as salmon and other fatty fish reduces the risk of inflammations. Nuts, such as walnuts and almonds reduces the risks of inflammation and many cardiovascular diseases.

One should use flaxseed, chia seeds, and hemp seeds into salads and different dishes (40).

Step 4: Select Whole Grains

It has been reported that increased consumption of whole grains is associated with a reduced risk of systemic inflammation in the body.

 It is suggested that one should consume whole-grain flours and cereals more often in their meals instead of those made with refined flour. Including a range of whole grains, wheat, brown rice, quinoa, and millet in the diet can help fight many inflammatory diseases in the body (41).

Step 5: Add nutrition to your food with garden-fresh herbs and spices

Studies have suggested that the use of plant-based herbs and spices has the ability to prevent many chronic inflammatory diseases. One should infuse taste into their dishes with the help of including different herbs and spices extracted from plants.

Spices contain biologically active compounds that prevent and fight many chronic diseases including asthma, arthritis, diabetes, neurodegenerative diseases, and cardiovascular diseases.

Turmeric, black pepper, clove, cardamom, ginger, garlic, onion, cinnamon, and fennels are the most commonly used spices that contain bioactive components (42).

Other Lifestyle modifications

It is reported in the literature that a healthy lifestyle can reduce the risk of inflammation and cardiovascular diseases. For a healthy lifestyle, one should:

• Get enough sleep — good quality and adequate sleep are necessary to maintain a good lifestyle.

• Exercise regularly — performing physical exercise daily has anti-inflammatory effects on health. Regular daily exercising for 30 to 60 minutes can provide protection against many diseases including obesity, diabetes, and heart diseases.

• Maintain a healthy body mass index (BMI) — obesity and being overweight increase the risk of many chronic inflammatory diseases (43, 44).