75 Anti-Inflammatory Support Recipes



These recipes were created with four key nutrients in mind:


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 some of the recipes 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.


Fibre 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. These recipes contain higher amount of fibre from foods such as fruits, vegetables, legumes, and whole grains. Soluble fibre in oats, sweet potato, Brussels sprouts, and oranges generates short-chain fatty acids which have anti-inflammatory effects.


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. These recipes are 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. These recipes incorporates omega-3 fats from salmon, nuts, and seeds. These recipes are also dairy free, gluten free and soy free.


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