By: Olga Schneider, clinical dietitian at Klalit, Haifa District and Western Galilee.
In the past decade, it seems like everyone is talking about an anti-inflammatory diet. This is not just another passing trend, but a real change in perception, increasingly supported by scientific studies from around the world. This diet offers a way of life that can improve quality of life, reduce the risk of chronic diseases, and even contribute to mental health.
What exactly is inflammation, and why is it important to calm it down?
Inflammation is the body's natural response to a threat such as injury or infection. But when inflammation becomes chronic, meaning it persists over time, it can become a significant risk factor for a wide range of diseases: diabetes, heart disease, cancer, Alzheimer's, and even depression. Studies suggest that the modern diet, high in sugars, saturated fats, and processed foods, contributes to the formation of silent chronic inflammation in the body.
As early as 2017, a group of researchers from the US summarized in the journal "Nutrition in Clinical Practice" the positive effects of the anti-inflammatory diet, and since then, evidence has continued to accumulate in a wide range of areas, such as endometriosis, cancer, diabetes, and more.
This is where the anti-inflammatory diet comes into play, a nutritional approach that aims to reduce inflammatory processes in the body through natural, whole, nutritious food, and especially one that is as close as possible to its original form.
The real superfood? A simple vegetable from the market
Despite the commercial branding of "superfood," a concept that has become a sought-after sales tool, any natural, nutrient-rich, and accessible food on our plate can be considered anti-inflammatory. An example of this can be found in the Mediterranean diet, which is based on simple foods such as vegetables, legumes, fish, olive oil, and whole grains and has been widely studied in the context of preventing inflammation and disease.
So what to put on the plate?
An anti-inflammatory diet is based on simple principles:
• Fresh and varied vegetables and fruits, the darker the color (green or blue) the better. Antioxidants, such as vitamin E and polyphenols, are abundant in dark fruits (grapes, blueberries, plums) and green vegetables (kale, broccoli, parsley).
• Good fats, extra virgin olive oil, nuts, almonds, flaxseeds and chia seeds provide omega-3 fatty acids that soothe inflammation.
• Fatty fish, such as salmon, tuna, and mackerel are rich in omega-3s.
• Spices and herbs, turmeric, ginger, garlic, and green tea, all have proven potential to reduce inflammation.
• Less processed, more natural, reduce ultra-processed foods, sweets, and processed meats as much as possible, and choose natural raw materials.
And what about the children?
Despite growing awareness of healthy eating, a new 2024 study found that most parents are still unaware of the importance of an anti-inflammatory diet for their children, and do not incorporate it into the family menu. Children, for their part, learn from their parents and eating patterns are set from a young age.
Regular family meals, in which parents model balanced and healthy eating for children at least two to three times a week, may have a positive impact not only on children's physical health, but also on their body image, school achievements, and mental health.
A small tip for a big change
Start by adding a new fruit or vegetable to your diet every time you go to the supermarket. Each week, try a new fruit or vegetable in a different color and shape. Beets, blueberries, radishes, or kale can open the door to new flavors and better health.
In conclusion
An anti-inflammatory diet is not a strict menu, but an invitation to think differently about our food. It is no longer a “diet,” but a lifestyle that starts on the plate and touches the heart of physical and mental health.