Article by Tori Gwilliam, RDN, Fairfax Area Agency on Aging
(Posted 2025 February)
Inflammation is the body’s natural response to heal itself from infection or injuries. Chronic inflammation is long-lasting and associated with chronic conditions like heart disease and type 2 diabetes. The impact of diet on inflammation is still being studied. However, these three nutrients may aid in reducing inflammation and managing chronic disease.
1. Fiber
Fiber is a type of carbohydrate that comes from plants and has many health benefits, including digestion, feeling full, heart health, and more. It is recommended that older adults should consume between 21-30 grams of fiber each day. Fiber is found in fruits and vegetables, whole grains, and legumes.
- Make half of your plate fruits and vegetables.
- Select whole grains like whole wheat bread, oatmeal, quinoa, and brown rice.
- Choose legumes, which include nuts and beans.
2. Phytonutrients
Phytonutrients, also known as antioxidants, are natural chemicals in plants and give plants their colors. These healthful components are found in fruits, vegetables, whole grains, tea and coffee, legumes, and herbs and spices.
- Consume a variety of types and colors of fruits and vegetables to obtain a diversity of phytochemicals.
- Explore herbs and spices for a boost of flavor… and nutrients.
- Limit added sugar and fats in tea and coffee.
3. Healthy Fats
Omega-3 and omega-6 fatty acids are two types of polyunsaturated fatty acids that have been shown to be beneficial for brain function and heart health. These are essential nutrients, which means we must acquire them from the foods we eat.
- Replace saturated fats like butter with polyunsaturated oils like canola oil or safflower oil in your food preparation.
- Consume eight ounces of seafood per week, including fatty fish such as salmon, tuna, and mackerel.
- Include plant-based proteins like nuts and seeds, including walnuts, chia seeds, sunflower seeds, and almonds.
In addition to including these three healthful nutrients into your diet, here are some additional tips to managing inflammation.
- Seek out the advice of healthcare professionals.
- Reduce refined sugars and highly processed foods in your diet.
- Get sufficient sleep.
- Stay active.
You can find more information about inflammation and nutrition here:
- eatright.org/health/health-conditions/arthritis-and-inflammation/can-diet-help-with-inflammation
- myplate.gov/life-stages/older-adults
This article is part of the Golden Gazette monthly newsletter which covers a variety of topics and community news concerning older adults and caregivers in Fairfax County. Are you new to the Golden Gazette? Don’t miss out on future newsletters! Subscribe to get the electronic or free printed version mailed to you. Have a suggestion for a topic? Share it in an email or call 703-324-GOLD (4653).