Anti-inflammatory diet — a complete guide for Danes who want to curb age-related inflammation

What is diet-related inflammation and what is inflammaging?

The inflammaging term describes the chronic, low-grade inflammation that naturally increases with age. It is not inflammation in the classic sense — there is no redness, swelling or fever — but a continuous activation of the immune system that slowly wears down the body's cells and organs. Specifically, this is often measured via biomarkers such as CRP (C-reactive protein), interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α), all of which are elevated in chronic inflammation. PMID 31806905 PMID 33008048

Diet affects these inflammatory processes via several pathways. Certain foods contain bioactive substances that directly inhibit inflammatory signaling pathways (e.g. polyphenols in berries and olive oil), while others promote the formation of free radicals and pro-inflammatory cytokines (e.g. trans fatty acids and AGE compounds formed by deep frying). In addition, the intestinal flora plays an important role: a fiber-rich diet promotes a healthy microbiome that produces short-chain fatty acids with anti-inflammatory properties. PMID 31806905 PMID 33008048

The most important anti-inflammatory foods

Fatty fish such as salmon, mackerel, herring and trout are rich in the long-chain omega-3 fatty acids EPA and DHA, which are among the most well-documented anti-inflammatory nutrients. They inhibit the production of pro-inflammatory eicosanoids and instead form resolvins and protectins that actively end inflammation. The Danish Health Authority recommends 350 grams of fish per week, of which 200 grams are fatty fish. PMID 29897849 PMID 30821157

Berries — especially blueberries, raspberries, blackberries and blackcurrants — contain high concentrations of polyphenols and anthocyanins, which have anti-inflammatory and antioxidant properties. These substances reduce oxidative stress and inhibit NF-kB, a central inflammation regulator in the cells. Danish berries are particularly rich in these substances due to the Nordic climate, which promotes polyphenol production in the plants. PMID 29897849 PMID 30821157

Olive oil is a cornerstone of the Mediterranean diet, and extra virgin olive oil contains oleocanthal, which has a mild anti-inflammatory effect similar to ibuprofen in mechanistic studies. A daily tablespoon (especially cold-pressed extra virgin olive oil) can help reduce markers of inflammation. Other important sources of healthy fatty acids include avocados, walnuts, almonds and flaxseeds. PMID 29897849 PMID 30821157

Green leafy vegetables such as spinach, kale and broccoli contain large amounts of vitamin K, folate and sulforaphane, which support the body's own antioxidant defences. Spices such as turmeric (curcumin) and ginger also have documented anti-inflammatory effects — especially when combined with black pepper, which significantly increases the absorption of curcumin. PMID 29897849 PMID 30821157

What should you avoid? Ultra-processed foods, refined sugar and trans fats

Ultra-processed foods — convenience foods, sodas, chips, crackers, industrially baked bread and processed meats — contribute to inflammation via several mechanisms. They often contain large amounts of refined sugar, which cause rapid blood sugar spikes and increase the formation of AGE compounds and free radicals. They also often contain an unbalanced fatty acid composition with an excess of omega-6 compared to omega-3, which promotes the production of pro-inflammatory signaling substances. PMID 35079063 PMID 31028780

Trans fats, found in hardened vegetable oils and processed baked goods, are particularly problematic. They increase the level of inflammation markers such as CRP, IL-6 and TNF-α while lowering the protective HDL cholesterol. In Denmark, industrially produced trans fatty acids are largely regulated away, but they can still occur in imported products. PMID 35079063 PMID 31028780

A high salt intake has also been shown to promote inflammation — especially in combination with a low potassium intake from fruit and vegetables. This emphasizes the importance of limiting salt from processed foods and instead using herbs, spices and acid (lemon, vinegar) for flavoring. PMID 35079063 PMID 31028780

Practical meal examples in a Danish context

An anti-inflammatory diet need not be exotic or expensive. Many of the most potent anti-inflammatory foods are commonly available in Danish supermarkets all year round — and especially in summer and autumn, when Danish berries, cabbage and root vegetables are in season. Below we show concrete examples of what a day on an anti-inflammatory diet might look like for a Dane. PMID 31028780

Breakfast: Oatmeal or rye bread with a handful of blueberries or raspberries, walnuts and a tablespoon of flaxseed. Drink coffee or green tea (both rich in polyphenols) or water. Alternatively, a smoothie with spinach, frozen berries, half a banana, ginger and unsweetened herbal drink. PMID 31028780

Lunch: Rye bread with mackerel in tomato, avocado and fresh dill. Alternatively, a large salad with lentils, kale, pomegranate seeds, feta and a dressing of olive oil and lemon. Classic Danish rye bread with fish fillet or egg is also an excellent choice, as rye bread is rich in fiber that supports a healthy gut microbiome. PMID 31028780

Dinner: Oven-baked salmon with oven-baked root vegetables (carrots, parsnips, beetroot) seasoned with turmeric, cumin and olive oil. Served with steamed broccoli and a dollop of creme fraiche mixed with lemon juice and dill. This meal combines omega-3 from salmon, fiber from root vegetables, sulforaphane from broccoli and polyphenols from the spices — all in a simple Danish recipe. PMID 31028780

Mediterranean diet versus Nordic anti-inflammatory diet — which is better?

The Mediterranean diet is the most studied anti-inflammatory diet and has solid evidence to reduce the risk of cardiovascular disease, diabetes and early death. It is characterized by a high intake of vegetables, fruit, legumes, whole grains, nuts, olive oil and fish combined with a low intake of red meat, dairy products and processed foods. Several large intervention studies, including the PREDIMED study, have shown significant reductions in inflammation markers such as CRP and IL-6. PMID 31028780

The Nordic diet — based on whole grains (rye, oats, barley), cabbage, root vegetables, berries, rapeseed oil, fatty fish and lean meat — has many of the same principles, but uses local ingredients that are climate-friendly and seasonal. Studies show that the Nordic diet also reduces inflammatory markers and has a favorable effect on the lipid profile. For Danes, the Nordic approach is often more practical, as it is based on familiar foods and cooking traditions. PMID 31028780

The pragmatic conclusion is that you don't have to choose: Both dietary patterns are anti-inflammatory, and they overlap considerably. Most important are the overarching principles: eat a preponderance of plants, use healthy oils, get enough fatty fish, and cut back on refined sugar and processed foods. PMID 31028780