When your body senses something alien, such as an invading microbe, plant pollen or chemical, your immune system is activated. Inflammation is frequently triggered as a result of this. Your health is protected by intermittent bouts of inflammation directed towards dangerous invaders.

However, even when you are not being attacked by a foreign intruder, inflammation might remain day after day. Inflammation might then become your enemy. Cancer, heart disease, diabetes, arthritis, depression and Alzheimer's disease are just a few of the main disorders that have been related to chronic inflammation.

One of the most powerful tools to combat inflammation comes from food.

Anti-Inflammatory Foods

Any nutritional expert would encourage you to eat anti-inflammatory foods. They include lots of fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish and fresh herbs and spices.

• Fruits and veggies: Go for variety and lots of colour. Research shows that vitamin K-rich leafy greens like spinach and kale reduce inflammation, as do broccoli and cabbage. So does the substance that gives fruits like cherries, raspberries and blackberries their colour.

• Whole grains: Oatmeal, brown rice, whole-wheat bread and other unrefined grains tend to be high in fibre, and fibre also may help with inflammation.

• Beans: They're high in fibre, plus they're loaded with antioxidants and other anti-inflammatory substances.

• Nuts: They have a healthy kind of fat that helps stop inflammation. Olive oil and avocados are also good sources. Stick to just a handful of nuts a day or otherwise the fat and calories will add up.

• Fish: Put it on your plate at least twice a week. Salmon, tuna and sardines all have plenty of omega-3 fatty acids, which fight inflammation.