Table 1.
Major components, sources and beneficial effects of an anti-inflammatory diet
| Category | Source | Anti-inflammatory effect | Reference |
|---|---|---|---|
| ω-3 fatty acids | Fatty fish (salmon, mackerel), flaxseed, chia seeds, walnuts and fish oil supplements | Inhibit leukocyte chemotaxis, reduce the expression of adhesion molecules and interactions between leukocytes and endothelial cells, decrease the generation of eicosanoids derived from ω-6 fatty acids (e.g. arachidonic acid) and suppress inflammatory cytokines synthesis and T cells reactivity. | Calder(17) |
| MUFA | Olive oil, avocados, nuts and seeds (almonds, cashews, peanuts and sesame), canola oil | Increase adiponectin secretion, improve insulin resistance and reduce proinflammatory cytokines and circulating monocytes. | Ravaut et al. (18) |
| Antioxidants | Fruits (berries, citrus, etc.), vegetables (spinach, kale, etc.), nuts, seeds, herbs (turmeric, ginger, etc.) | Alleviate oxidative stress, neutralize free radicals and protect against DNA damage brought on by hydroxyl radicals. | Griffiths et al. (19) |
| Polyphenols | Extra virgin olive oil, black/green tea, nuts, seeds, dark chocolate, legumes, fruits, red wine, vegetables and coffee | Exhibit anti-inflammatory and antioxidant properties and have the potential to mitigate blood pressure, lipid profiles, abdominal obesity, blood glucose and vascular conditions. | Kiyimba et al. (20) |
| Dietary fiber | Whole grains, fruits, vegetables, legumes, nuts and seeds | Increases anti-inflammatory short-chain fatty acids production in the colon, reduces proinflammatory cytokines and helps to maintain a healthy gut microbiome and a balance of proinflammatory and anti-inflammatory compounds. | Dürholz et al. (21) |
| Phytochemicals | Turmeric (curcumin), ginger, garlic, cinnamon and other herbs and spices | Modulate inflammatory pathways, reduce proinflammatory cytokines and exert antioxidant activities. | Jiang et al. (22) |
| Probiotics | Yogurt, kefir, sauerkraut, pickles and other fermented foods | Improve epithelial barrier function, reduce lipopolysaccharide (LPS)-dependent chronic low-grade inflammation and biomarkers associated with metabolism, inflammation and oxidative stress. | Hutchinson et al. (23) |
| Vitamins and minerals | Citrus fruits, berries, vegetables, nuts, seeds, legumes and fish | Exert antioxidant properties; involved in anti-inflammatory processes. | Vahid et al. (24) |
| Low glycaemic index (GI) foods | Whole grains, legumes, non-starchy vegetables | Regulate postprandial blood glucose levels, alleviate oxidative stress and reduce inflammatory markers. | Rondanelli et al. (25) |