New Delhi: Chronic inflammation can affect overall health when it persists over time, and dietary choices may play a role in managing it. While inflammation is an essential part of the body’s immune response, prolonged low-grade inflammation has been associated with several chronic conditions, including cardiovascular disease and type 2 diabetes.
Gastroenterologist Dr Saurabh Sethi has highlighted 10 foods that can be incorporated into everyday meals as part of an overall healthy eating pattern. The list includes extra virgin olive oil, fatty fish, blueberries, walnuts, tomatoes, broccoli, green tea, turmeric, chia seeds and dark chocolate.
These foods contain a combination of healthy fats, fibre, vitamins, minerals and plant compounds that have been studied for their potential role in supporting a healthy inflammatory response.
However, no single food can eliminate inflammation or prevent chronic disease. The overall quality of the diet, along with physical activity, adequate sleep and management of other health risks, remains important.
Why inflammation matters
Inflammation is a normal biological response that helps the body respond to infection, injury and other threats. Short-term inflammation is generally protective and forms an important part of the healing process.
The concern arises when inflammation persists for a prolonged period. Chronic inflammation has been associated with conditions such as cardiovascular disease, diabetes and certain other chronic illnesses.
Diet is one factor that can influence this process. Eating patterns rich in vegetables, fruits, whole grains, nuts, seeds and healthy fats are generally associated with better cardiometabolic health, while diets high in highly processed foods, added sugars and unhealthy fats may contribute to poorer health outcomes.
1. Extra virgin olive oil
Extra virgin olive oil is a major source of monounsaturated fat and contains plant compounds such as polyphenols.
It can be used as a salad dressing or in cooking, depending on the preparation. Replacing sources of saturated fat with unsaturated fats can be part of a heart-healthy dietary pattern.
The key is to use olive oil as part of a balanced diet rather than treating it as a standalone remedy for inflammation.
2. Fatty fish
Fatty fish such as salmon, sardines and mackerel provide omega-3 fatty acids, particularly EPA and DHA.
Omega-3 fats have been extensively studied for their effects on cardiovascular health and inflammatory pathways. Including fish as part of regular meals can therefore contribute to an overall healthy dietary pattern.
For people who eat seafood, grilled, steamed or lightly cooked fish can be a nutritious addition to lunch or dinner.
3. Blueberries
Blueberries are rich in polyphenols, including anthocyanins, which give the fruit its characteristic colour.
They can be eaten fresh or added to yoghurt, oats or smoothies. Their fibre and micronutrient content also makes them a useful addition to a balanced diet.
Other colourful berries and fruits can provide different beneficial plant compounds, so people do not necessarily need to rely on blueberries alone.
4. Walnuts
Walnuts provide healthy unsaturated fats, fibre and plant-based omega-3 fatty acid ALA.
A small handful can be added to breakfast cereals, yoghurt or salads. They can also be eaten as a snack.
As nuts are energy-dense, portion size remains important, particularly for people monitoring their overall calorie intake.
5. Tomatoes
Tomatoes are widely available and can be incorporated into Indian meals in numerous ways.
They provide vitamin C, potassium and the antioxidant carotenoid lycopene. Tomatoes can be used in salads, soups, curries and vegetable preparations.
Cooking tomatoes can increase the availability of lycopene, although preparation methods and the rest of the meal also influence overall nutritional value.
6. Broccoli
Broccoli belongs to the cruciferous vegetable family and contains fibre, vitamins, minerals and plant compounds such as glucosinolates.
Adding broccoli to meals can increase vegetable and fibre intake. It can be steamed, lightly stir-fried or included in soups and mixed vegetable dishes.
More broadly, eating a variety of vegetables is preferable to focusing on one particular vegetable.
7. Green tea
Green tea contains polyphenols, including catechins, which have been studied for their antioxidant and other biological effects.
Unsweetened green tea can be consumed as an alternative to sugary beverages. However, adding large quantities of sugar can reduce the advantage of replacing a sweetened drink.
People who are sensitive to caffeine should also consider their overall caffeine intake.
8. Turmeric
Turmeric is a familiar ingredient in Indian kitchens and contains curcumin, a compound that has been extensively studied for its potential anti-inflammatory properties.
It can be incorporated into curries, dals, vegetables and other dishes. However, the amount of curcumin obtained from ordinary culinary quantities of turmeric is considerably different from the concentrated doses used in some research studies.
Therefore, turmeric should be viewed as one component of a healthy diet rather than a substitute for medical treatment.
9. Chia seeds
Chia seeds provide fibre, plant-based omega-3 ALA and other nutrients.
They can be mixed into yoghurt, oats or smoothies. Because they absorb liquid and expand, they are generally best consumed with adequate fluids and incorporated appropriately into meals.
Their high fibre content can also contribute to satiety and digestive health.
10. Dark chocolate
Dark chocolate containing a higher percentage of cocoa provides cocoa flavanols and other plant compounds.
It can be included occasionally in small portions. However, many commercial chocolate products also contain considerable amounts of added sugar and calories.
Choosing dark chocolate with a higher cocoa content and keeping portions modest is therefore more appropriate than treating chocolate as a health food that can be eaten without limits.
Foods to limit
Healthy foods are only one part of an anti-inflammatory eating pattern. Limiting certain foods may be equally important.
Harvard Health recommends reducing foods associated with diets that can promote inflammation and poor metabolic health. These include refined carbohydrates such as white bread and pastries, fried foods, sugary drinks, red meat and processed meats.
French fries and other deep-fried foods can be particularly high in unhealthy fats and calories. Sugary soft drinks, meanwhile, provide substantial amounts of added sugar without the fibre found in whole fruits.
Processed meats such as sausages and hot dogs are also best consumed sparingly.
Diet and long-term health
Dr Frank Hu of the Harvard T.H. Chan School of Public Health has highlighted the relationship between dietary patterns, inflammation and chronic diseases such as type 2 diabetes and cardiovascular disease.
This does not mean that eating one particular food will prevent these conditions. Rather, the evidence supports an overall dietary approach based on minimally processed foods, vegetables, fruits, whole grains, legumes, nuts, seeds and healthy sources of fat and protein.
For Indian households, this approach can be adapted without requiring expensive or unfamiliar ingredients. Vegetables such as tomatoes and broccoli can be combined with traditional meals, while turmeric, nuts and seeds can be added in practical quantities.
A balanced approach is important
Inflammation is influenced by much more than food. Physical inactivity, smoking, excess body weight, poor sleep and certain medical conditions can also affect health.
Consequently, adding blueberries or turmeric to an otherwise highly processed diet is unlikely to make a meaningful difference on its own.
A better strategy is to gradually replace refined and highly processed foods with vegetables, fruits, legumes, whole grains, nuts and seeds while choosing healthier cooking fats and adequate sources of protein.
For people with an existing medical condition or those taking medication, major dietary changes or concentrated supplements should be discussed with a qualified healthcare professional.
Ultimately, the 10 foods highlighted by Dr Sethi can be useful additions to a varied diet, but they should not be considered cures for inflammation. Consistent healthy eating, regular physical activity and appropriate medical care remain the foundation of long-term health.