Fighting Disease and Improving Mental Health through Anti-Inflammatory Eating: Expert Recommendations

Eating certain foods can greatly improve mental health and lower the risk of serious diseases such as cardiovascular disease, diabetes, and cancer. Professor Howard E. LeWine, a nutrition and epidemiology specialist from Harvard University, explains that chronic inflammation is linked to numerous diseases including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s. Therefore, consuming anti-inflammatory foods not only improves mood but also enhances overall quality of life while reducing the risk of illness. On the other hand, eating inflammatory foods can speed up the disease process and should be limited or avoided altogether.

Professor LeWine recommends several anti-inflammatory foods including tomatoes, olive oil, green leafy vegetables like spinach and kale, nuts such as almonds and walnuts, fatty fish like salmon and sardines, as well as fruits like strawberries and oranges. Tomatoes are especially rich in lycopene, an antioxidant that has been found to fight prostate cancer. Studies have shown that processed tomato products like tomato sauce may be even more effective in this regard. Blueberries are another potent source of antioxidants that contain cancer-fighting anthocyanosides. These compounds can scavenge free radicals, stimulate detoxifying enzymes, and reduce cell growth and inflammation according to the UK National Cancer Research Foundation.

However, experts advise against consuming anti-inflammatory foods such as white bread