It's been 10 years since dermatologist Nicholas Perricone's "The Wrinkle Cure" first popularized the fight against chronic inflammation, a potentially dangerous condition that occurs when the body produces too many self-healing chemicals. Yet there's still more emerging science behind the nutritional choices that can help regulate our immune systems.

A growing number of foods have been shown to combat inflammation, which interferes with healthy tissue repair and triggers genetic changes that can lead to cancer, heart problems, diabetes, depression, and other types of life-threatening diseases, says David Katz, MD, of the Yale-Griffin Prevention Research Center. While you probably know that the Mediterranean diet (rich in fruits, veggies, legumes, nuts, olive oil, and fish) is lauded as a weapon in the fight against inflammation, the latest research points to some new superfoods to add to your arsenal.

Reversing the condition requires a lifelong approach, according to Andrew Weil, MD; the key, he says, is "selecting delicious foods based on the scientific knowledge of how they can help your body reduce harmful inflammation." Regular physical activity, stress management, and good sleep can help, he adds, "but a healthy diet is still the single best way to influence the inflammatory response and optimize health."

Even if you're already eating healthy foods such as fruits, nuts, and leafy greens, we've got new ways to supercharge their health benefits and update your diet.

Try Swiss Chard.
These leafy greens, as well as turnip and collard greens, are good sources of vitamins A and C, folic acid, and flavonoids, all of which have powerful antioxidant and anti-inflammatory properties that work to reduce the amounts of free radicals in the body, says Christine Gerbstadt, MD, R.D., of the American Dietetic Association. This is important because a high level of free radicals indicates oxidative stress, which leads to the production of chemicals that create inflammation within the cells.

"Free radicals only exist for a fraction of a second, and therefore do very little direct damage to cells," Perricone explains, "but they initiate an inflammatory cascade, which can continue for hours or even days, and results in most of the cellular damage that leads to aging and age-related diseases." Rotate different cooked greens as side dishes at dinner, and choose varieties of leafy greens for salads.

Try Quinoa.
These whole grains, as well as brown rice, bulgur, barley, millet, and wheat berries, "may enhance health by lowering levels of CRP [C-reactive protein, a marker of inflammation], stabilizing blood sugar and providing needed antioxidants," Weil says. In fact, new research from the Eunice Kennedy Shriver National Institute of Child Health and Human Development found that premenopausal women who consumed more than one serving of whole grains per day had 12 percent lower concentrations of CRP than women who consumed none. Incorporate whole grains into pilafs, casseroles, stir-fries, soups, salads, or baked goods.

Try Citrus Fruits, Raspberries, and Cherries.
Oranges and grapefruits are rich in flavonoids and carotenoids, which encourage antioxidant and anti-inflammatory activity. A recent study from the State University of New York at Buffalo suggests that it may be a good idea to pour some juice: When subjects drank orange juice after eating a fatty, high-carb meal, they didn't experience the oxidative and inflammatory stress these foods usually trigger. Berries contain anthocyanins and anthocyanidins, health-promoting plant pigments, or phytonutrients, that have strong antioxidant and anti-inflammatory properties. The same goes for tart cherries: In fact, consuming them daily for 90 days reduces both systemic and local inflammation in rats, according to research from the University of Michigan. "Anthocyanins can also activate the expression of genes that can turn on the natural protective mechanisms of our cells," Perricone says. Aim to eat one serving (about 1/4 cup, or a handful) of one of these fruits at least once a day.

Try Trout.
Cold-water fish like these, as well as tuna, mackerel, sardines, halibut, sablefish, and anchovies, are rich sources of heart-healthy omega-3 fatty acids -- specifically, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) -- which also combat inflammation. "These essential fatty acids are critical to cell function, such as energy production, fat metabolism, immune reaction, brain function, and supple radiant skin," Perricone says. "They also act as a systemic anti-inflammatory, which protects all organ systems, including the cardiovascular system."

The American Heart Association recommends at least two 3.5-ounce servings of fatty fish per week. In a 2009 study of 5,677 men and women ages 45 and older, researchers at the University of North Carolina at Chapel Hill found that those who consumed the most omega-3 fatty acids and fish had lower levels of CRP and the protein interleukin-6, which translates into lower levels of inflammation, improved blood flow, and reduced risk of blood clotting.

"If you're not having fish at least twice a week, consider taking fish-oil supplements in the form of 1,000 mg of DHA and EPA combined," suggests Joy Dubost, Ph.D., R.D., a spokesperson for the Institute of Food Technologists. Looking for a protein-rich alternative to fish? Try omega-3-enriched eggs.

Try Walnuts.
Walnuts and flaxseeds are good sources of alphalinolenic acid, another omega-3 fatty acid that quells inflammation. Add a handful of chopped walnuts or a sprinkling of ground flaxseeds to your oatmeal or salad. Consuming almonds and soy nuts is also associated with lower CRP levels, research has found. Just go easy -- nuts are high in calories.

Try Red or Purple Grapes.
The darker the grape, the greater the number of anti-inflammatory, antioxidant phytochemicals, or plant-based compounds, notes Gerbstadt. Toast your physical and cognitive health with a glass of red wine or grape juice, which contain the powerful phytochemical resveratrol, among others.

A recent study at the University of Cincinnati found that when older adults with mild memory decline consumed Concord grape juice for 12 weeks, they experienced a dramatic improvement in their verbal learning abilities and mild boosts in their verbal and spatial recall.

Try Safflower and Flaxseed Oil.
Like canola oil, safflower oil is neutral-tasting and good for high-heat cooking and baking. What's more, it's rich in healthy, monounsaturated fatty acids. Flaxseed oil delivers the omega-3 fatty acid ALA and is a good choice for salads.

Try White Tea.
All teas (green, white, black, oolong) contain catechins, a type of phytochemical with antioxidant and anti-inflammatory properties, but green tea has the most. For maximum benefit, let the tea bag steep for three to five minutes in boiling water and drink two to four cups per day.

Try Darker Chocolate.
The darker the chocolate, the higher the concentration of anti-inflammatory flavonoids and theobromine. To be sure you're getting the good stuff, look for dark chocolate that contains at least 70 percent pure cacao. "For a treat, have a small piece of dark chocolate instead of something else, but make sure you're not overconsuming it and getting too much fat and too many calories in the process," cautions Nancy Cohen, PhD, RD, of the University of Massachusetts-Amherst. A 2008 study in the Journal of Nutrition found that people who eat up to a 20-gram serving of dark chocolate (a little less than one ounce) every three days have significantly lower concentrations of CRP than those who don't eat chocolate at all (or who eat lots of it). Sweet deal.

Try Other Herbs.
Certain herbs (such as rosemary, thyme, basil, and oregano) contain natural compounds that have powerful anti-inflammatory effects. "The compounds block the production of cytokines and prostaglandins, which shut off inflammation," explains registered dietitian Lona Sandon. Researchers in Mexico recently discovered that rosemary extract helped prevent or modify cirrhosis of the liver (a result of liver inflammation). And curcumin, a yellow pigment derived from turmeric, has been found to suppress pro-inflammatory body chemicals, according to research at the University of Texas MD Anderson Cancer Center in Houston.

"The quercetin [a flavonoid] in onions has similar anti-inflammatory effects to ibuprofen," Sandon says. Besides decreasing inflammation, the compounds in these bulbs may also protect cells. Research from Germany found that when people with several heart-disease risk factors consumed 150 mg of quercetin per day for six weeks, they reduced their blood pressure and "bad" LDL cholesterol levels.