ANTI-INFLAMMATORY DIET

Polyphenols

Polyphenols may help to control oxidative stress and the inflammatory response. This plan includes polyphenols found in dark chocolate, berries, apples, grapes, and oats. The polyphenol curcumin in turmeric is incorporated in the meal plan due to its role as an anti-inflammatory agent. Curcumin is effective in treating chronic conditions like rheumatoid arthritis, inflammatory bowel disease, Alzheimer’s and is used as an adjuvant in cancer therapy.

Fiber

Fiber lowers C-reactive protein (CRP), a substance in the blood that indicates inflammation. It modulates the gut microbiome to create a healthy intestinal environment, which helps to prevent inflammation. This plan provides up to 40 grams of fiber daily from fruits, vegetables, legumes, and whole grains. Soluble fiberin oats, sweet potato, Brussels sprouts, and oranges generates short-chain fatty acids which have anti-inflammatory effects.

Antioxidants

Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system, reduce oxidative stress in cells, and are useful in the treatment of inflammatory diseases. This meal plan is packed with vitamin A sources like sweet potato, carrots, and salmon, and incorporates vitamin E through a daily dose of healthy oils, nuts, and seeds. These foods are paired with healthy fats to increase absorption.

Omega-3 Fats

Omega-3 fatty acids decrease the production of inflammatory mediators, having a positive effect on obesity and diabetes. Omega-3 metabolites act as strong anti-inflammatory agents that may treat psychiatric, neurodegenerative, and neurological disorders. This program incorporates omega-3 fats from salmon, nuts, and seeds.