Anti-inflammatory Diets Support Healthy Aging

Inflammation is our body’s natural defense and tissue repair mechanism, but when it becomes chronic, it can contribute to diseases like heart disease, autoimmune disorders, neurological conditions, and cancer.

When activated, the phospholipase A2 (PLA2) enzyme releases arachidonic acid from cell membranes, which then follows either the lipoxygenase pathway (producing leukotrienes) or the cyclooxygenase pathway (generating prostaglandins and thromboxanes).

These inflammatory products can be either pro- or anti-inflammatory. Additionally, NF-κB—a nuclear factor—triggers the production of various inflammatory molecules such as TNF-α, IL, COX, and iNOS, further regulating the inflammatory response.

Inflammation naturally increases with age, a phenomenon known as “inflammaging,” which is driven by factors like senescent cells releasing pro-inflammatory molecules and defective autophagy pathways.

Dietary choices can either fuel or ease these inflammatory processes: saturated fats encourage inflammation, while components such as fiber, carotenoids, and flavonoids can help reduce it. Studies show that pro-inflammatory markers (IL-6, TNF-α, CRP) vary with diet, suggesting that eating nutrient-rich, anti-inflammatory foods may promote healthier aging.

A tool called the Dietary Inflammation Index (DII) classifies dietary patterns as either pro-inflammatory or anti-inflammatory, based on how they affect inflammatory markers in the blood. Since the industrial revolution, easy access to high-calorie foods and a more sedentary lifestyle have led to obesity and metabolic disorders, where processed and refined foods are common, and fruits, vegetables, and other healthy options are underrepresented.

Adipose tissue, especially when excessive, contributes to inflammation by releasing factors like leptin, TNF-α, and IL-6. The modern Western diet often contains advanced glycation end products (AGEs) due to high heat cooking methods (like frying), further increasing inflammation and the risk of age-related diseases. Overall, environmental and lifestyle factors—particularly dietary choices—play a much larger role in disease development than genetics, with 90–95% of cancers tied to modifiable factors such as diet.

Proinflammatory and anti-inflammatory diets and their main distribution in the world.

Anti-Inflammatory Diets

Mediterranean Diet (MD)
The Mediterranean diet is influenced by traditional eating patterns seen in certain “blue zones” (like Sardinia in Italy and Icaria in Greece) characterized by high numbers of centenarians. Its core foods include olive oil, fruits, vegetables, legumes, nuts, whole grains, moderate fish and seafood, minimal red meat, and moderate wine. Clinical studies show it reduces inflammatory markers (such as CRP and IL-17) and benefits cardiovascular health, though adherence in Western countries can be challenging.

Nordic Diet (ND)
This pattern shares similarities with the Mediterranean diet but emphasizes locally grown Scandinavian produce (e.g., berries, cabbages, and root vegetables), whole grains, and fish. Canola oil replaces olive oil as the main source of unsaturated fats, and red/processed meat intake is limited. Studies indicate the Nordic diet lowers inflammatory markers (like IL-6 and CRP) and modulates genes linked to inflammation.

Asian Diet

1. Japanese Traditional Diet (Washoku)
   Japan’s traditional diet is rich in fish (high in EPA/DHA), soybean products, and seasonal vegetables, with minimal animal fat, sugar, or salt. Common cooking methods (steaming, boiling) yield low-calorie dishes, and small portion sizes are typical. This eating pattern is linked to reduced levels of inflammatory markers (IL-6, CRP), though Westernization has led to a shift away from these health benefits.
2. Chinese Traditional Diet (Jiangnan Diet)
   Traditionally, Chinese cuisine employed boiling or steaming and focused on grains, vegetables, and limited animal protein. However, more Westernized eating habits now include refined grains, processed meat, sugary drinks, and increased frying. This shift correlates with a rise in chronic diseases (obesity, diabetes, and heart disease) as healthier dietary customs decline.

Anti-inflammatory Compounds

Linoleic and α-linolenic acids are essential building blocks for omega-6 and omega-3 fatty acids, respectively, including arachidonic acid (AA), EPA, and DHA. AA generally creates potent pro-inflammatory molecules (e.g., certain prostaglandins, leukotrienes) that contribute to vasoconstriction and platelet aggregation. On the other hand, EPA and DHA typically yield eicosanoids with anti-inflammatory or less inflammatory effects, promoting vasodilation and counteracting AA’s actions. Thus, EPA and DHA not only generate milder mediators, but they also compete with AA, helping to balance the body’s inflammatory responses.

Phenolic compounds, including polyphenols, are found abundantly in foods like fruits, vegetables, tea, coffee, chocolate, herbs, spices, whole grains, edible mushrooms, and red wine. They act as secondary plant metabolites and are classified based on their chemical structure and number of hydroxyl groups attached to aromatic rings. Many studies show that these substances have notable antioxidant and anti-inflammatory effects, particularly flavonoids. They achieve these benefits by restoring antioxidant activity, inhibiting pro-inflammatory enzymes, and influencing various mediators and transcription factors that drive inflammatory processes.

Plant-based anti-inflammatory compounds and their sources

Ferulic Acid

• Green raw olive, aubergine, refined flour, whole grain flour, dark chocolate

Quercetin

• Dark chocolate, blank elderberry, capers, raw shallot

Kaempferol

• Capers, cumin, common bean (black), common bean (white)

Cyanidin

• Common bean (black), strawberry, red raspberry, black olive, red lettuce, black elderberry

Epicatechin

• Cocoa powder, cider apple, black olive, broad bean, blackberry

Caffeic Acid

• Bread made with rye or whole grain flour, parboiled rice, black chokeberry, dried common sage, oregano, rosemary, green chicory, dried common thyme, raw potato

Resveratrol

• Lingonberry, red currant, red wine, green grape, dark chocolate

Tangeretin

• Orange juice

Catechin

• Red wine, dark chocolate, powder cocoa, barley, cider apple, rhubarb, plum, rosemary, pecan nut, broad bean, lentils

Urolithin

• Pomegranate juice, red raspberry

Apigenin

• Extra virgin olive oil, common sage, oregano, rosemary, black olive, artichoke, celery seed, lentils

Carnosol

• Rosemary

Luteolin

• Artichoke heads, thyme, extra olive oil

Genistein

• Soy, black bean, white bean

Phlorotannins

• Fucus vesiculosus (dry), Ascophyllum nodosum (dry)

Gallic Acid

• Blackberry, red wine, black tea, cloves, oregano, vinegar, chestnut, chicory

Gingerol

• Dried ginger

β-Carotene

• Baked sweet potatoes, raw carrot, spinach, romaine lettuce

ω-3 Fatty Acids

• Cod (Gadus morhua), perca (perca fluviatis), salmon, mackerel, herring

Oleocanthal

• Virgin olive oil

Anti-inflammatory mechanisms in which natural phenolic compounds are involved. Arrows and bar-headed lines mean activation and inhibition of the pathway respectively.

Optimal Takeaways

• Inflammation and Inflammaging:
  Chronic inflammation drives diseases such as heart disease, autoimmune disorders, neurological conditions, and cancer, and becomes more pronounced with age, a process known as inflammaging.
• Dietary Influence on Inflammation:
  Diets high in saturated fats, refined grains, and sugars encourage inflammation, while fiber, carotenoids, flavonoids, and other antioxidants help lower it. Dietary patterns can be classified as pro-inflammatory or anti-inflammatory using the Dietary Inflammation Index (DII).
• Western Diet and Chronic Diseases:
  Overconsumption of highly processed foods, sugary drinks, and red/processed meat, combined with sedentary lifestyles, promotes obesity and inflammation, while advanced glycation end products (AGEs) formed through high-heat cooking add to the inflammatory load.
• Global Anti-Inflammatory Diet Patterns:
  - Mediterranean Diet (MD): Emphasizes olive oil, fruits, vegetables, legumes, nuts, and moderate fish; clinical studies link it to reduced inflammatory markers and better cardiovascular health.
  - Nordic Diet (ND): Focuses on local Scandinavian produce, whole grains, fish, and canola oil instead of olive oil; research shows lowered IL-6 and CRP levels.
  - Asian Diets:
  - Japanese (Washoku): High in fish (EPA/DHA), soy, and vegetables; minimal animal fat, sugar, and salt; associated with low CRP and IL-6.
  - Chinese (Jiangnan): Traditionally centered on grains and vegetables, but Westernization has increased refined/processed foods and frying, correlating with rising obesity and diabetes.
• Role of Omega-3 and Omega-6 Fatty Acids:
  Essential fatty acids (linoleic and α-linolenic) form arachidonic acid (AA), EPA, and DHA, which produce opposing inflammatory mediators—AA tends to be more pro-inflammatory, while EPA and DHA encourage anti-inflammatory effects.
• Phenolic Compounds and Polyphenols:
  Found in a wide range of plant foods, these bioactive substances (particularly flavonoids) have strong antioxidant and anti-inflammatory properties. They combat inflammation by inhibiting pro-inflammatory enzymes and regulating key factors in the inflammatory process.

Reference

Stromsnes, Kristine et al. “Anti-Inflammatory Properties of Diet: Role in Healthy Aging.” Biomedicines vol. 9,8 922. 30 Jul. 2021, doi:10.3390/biomedicines9080922 his article is an open access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license (https://creativecommons.org/licenses/by/4.0/).