There are two forms of inflammation: acute and chronic. In other cases, low-level inflammation becomes activated even when there is no apparent injury or disease, thus the immune system prompts white blood cells to attack nearby healthy tissues and organs, setting up a chronic inflammatory process that plays a central role in some of the most challenging diseases of our time including cancer, heart disease, diabetes, arthritis, depression, and even Alzheimer’s. Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects, and by choosing the right anti-inflammatory foods, individuals may be able to reduce risk of illnesses.

Limiting refined carbs, fried foods, soda and other sugar-sweetened beverages, red meat and processed meat, and margarine could beneficial in reducing inflammation. In several studies, and even when taking obesity into account, the link between foods and inflammation remained, which suggests weight gain isn't the sole driver. Thus, some food components or ingredients may be directly linked to inflammation over and above their contribution to increased caloric intake.

Anti-inflammatory diet can include tomatoes, olive oil, green leafy vegetables such as spinach kale and collards, nuts like almonds and walnuts, fatty fish like salmon, mackerel, tuna and sardines, fruits such as strawberries, blueberries, cherries, and oranges. Of particular benefits include fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants. Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well. Mediterranean diet follows the tenets of anti-inflammatory eating, which is high in fruits, vegetables, nuts, whole grains, fish and healthy oils. In addition to lowering inflammation, anti-inflammatory effects of diets can have a noticeable effect on physical and emotional health, thus improving mood and overall quality of life.

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