Anti-Inflammatory Foods List
Acute inflammation (wound healing) is healthy; chronic inflammation increases heart disease, diabetes, cancer, Alzheimer risk. Modern diet (refined carbs, high omega-6) fuels it. Mediterranean diet = anti-inflammatory standard.
Anti-Inflammatory Foods
Fatty fish (omega-3), leafy greens, berries (especially blueberries), olive oil, nuts (almonds, walnuts), turmeric, ginger, garlic, green tea, dark chocolate. Mediterranean-style eating = practical application.
Inflammatory Foods
Refined sugar, white flour, processed meats (sausage, salami), trans fats, excessive omega-6 (sunflower/corn oil), alcohol (>2 drinks/day), excess calories.
Inflammation Signs
Chronic fatigue, joint pain, digestive issues, frequent infections, depression, weight changes. Test: high-sensitivity CRP (>3 mg/L = elevated).
Frequently Asked Questions
Does Mediterranean diet really work?▼
Yes — dozens of large trials show 20-30% reduction in heart disease, diabetes, Alzheimer risk. Strongest evidence-based diet model.
Scientific References
- Estruch R (2018) PREDIMED study. NEJM.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.
