Chronic inflammation can underlie a variety of diseases, including heart disease, autoimmune disorders, neurological conditions, and cancer. This inflammatory state often increases with age—a process called inflammaging—and is driven by factors like senescent cells releasing pro-inflammatory molecules and suboptimal autophagy.
In addition, an enzyme called phospholipase A2 can release arachidonic acid, which generates both pro- and anti-inflammatory mediators (depending on whether it follows the lipoxygenase or cyclooxygenase pathways). Another critical regulatory element is NF-κB, which can trigger the production of various inflammatory proteins and enzymes.
Diet profoundly influences inflammation: Highly processed foods, saturated fats, and cooking methods that promote advanced glycation end products can fuel chronic inflammation, while nutrient-dense, plant-based components—rich in fiber, carotenoids, and flavonoids—help reduce it. Several global dietary patterns, notably the Mediterranean and Nordic diets, and traditional Asian diets (like Japanese Washoku and the Chinese Jiangnan style) are associated with lowered inflammatory markers. These diets emphasize whole grains, fresh produce, fish, and healthy fats while limiting red and processed meats and sugary foods.
Omega-3 and omega-6 fatty acids also affect inflammation by creating opposing sets of inflammatory compounds: Arachidonic acid (often pro-inflammatory) and EPA/DHA (which promote milder or anti-inflammatory responses). Phenolic compounds in fruits, vegetables, tea, and other plant-based foods contribute antioxidant and anti-inflammatory benefits by modulating enzymes and signaling pathways linked to inflammation. Overall, prioritizing whole, nutrient-dense foods and healthy fats can help keep chronic inflammation in check, supporting better health and longevity.
CLICK HERE to learn more about Anti-inflammatory diets, health consequences, etc.