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As part of maintaining the balance of inflammation, helpful measure for crowding out nutrient-depleted foods
the omega-6 to omega-3 fatty acid ratio needs to be and reducing oxidative injury. 20,21 Antioxidants can be
evaluated. A low ratio of omega-6 relative to omega-3 fats vitamins or phytonutrients that are water-soluble
can shift the production of prostaglandins from the (e.g., vitamin C) or fat-soluble (e.g., carotenoids,
series-2 (inflammatory) to the series-3 (anti-inflammatory) tocopherols, tocotrienols) in nature. An analysis of 1 113
compounds. Simopoulos recommends an omega- food samples revealed the following food categories as
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6:omega-3 ratio of 1:1 to 2:1, which is in alignment with some of the highest in antioxidants (listed in order of
traditional diets. Another dietary factor shown to be level):
inflammatory, particularly in those with autoimmune
disease, is salt (sodium chloride) intake, due to its ability • Spices/herbs
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to induce pathogenic T helper 17 (Th17) cells. 12 • Nuts/seeds
In conjunction with avoiding foods that provoke • Chocolate
inflammation, increasing foods with known anti- • Vegetables
inflammatory effects may be beneficial. These include
plant-based foods such as fruits, vegetables, and legumes, Conversely, the food categories with the lowest
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which contain phytonutrients shown to have anti- antioxidants were fats/oils, meats, poultry, fish/seafood,
inflammatory effects such as polyphenols and and eggs. Of the specific foods highest in antioxidant
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flavonoids. In a study of healthy European adolescents, content (containing >10 mmol antioxidants/100 g), most
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the pro/anti-inflammatory ratio was inversely associated were spices: ground cloves, dried oregano, ground ginger,
with dietary intake of polyphenols. Even adding plant- ground cinnamon, turmeric powder, walnuts, dried basil,
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based, anti-inflammatory foods to an inflammatory meal and ground mustard seed. Red wine and brewed coffee
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may offset the impact. For example, high intakes of fat and were among the top 50 as well. 21
carbohydrates have been shown to stimulate markers of
innate immunity, particularly the toll-like receptor (TLR) Harmonizing the gut microbiome
families. However, adding in orange juice to a high-fat, Since the gastrointestinal tract harbors a majority of
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high-carbohydrate meal was shown to blunt the typical immune system activity, it is essential to keep it nourished
release of endotoxin, potentially due to the flavonoid with the necessary nutrients for a healthy gut microbiome.
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content of the juice. Dietary fibers from whole, plant-based foods can be
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fermented by bacteria for energy, resulting in the
Reducing Oxidative Stress And Increasing Antioxidant production of short-chain fatty acids (SCFAs) that have
Levels pleiotropic effects, including positively influencing
One of the initial aspects in viral infection is what is epithelial barrier function and reducing pathogen
referred to as a “cytokine storm,” or an abundance of cytotoxicity from compounds produced by harmful
oxidative stress, which can produce damaging free radical bacteria. Butyrate is one of these SCFAs with immune-
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compounds such as reactive oxygen and nitrogen species modulating activities, including improving gut barrier
(ROS/RNS). To alleviate oxidative stress, it is important to function and innate immunity. High-fiber diets can
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consider a two-pronged approach: directly modulate immune reactivity by increasing levels
of SCFAs, which can activate the G protein–coupled
• Reducing food-derived oxidative compounds. receptors on various tissues, including immune cells.
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• Fortifying the body’s reserves of antioxidants. Further, SCFAs have epigenetic effects, which could
ultimately alter immune cell function. Recommendations
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First, it’s important to adjust food preparation measures. for fiber intake are for a minimum of 14 grams per 1,000
Grilling, frying, and broiling, as opposed to boiling and kcal, or approximately 25-35 grams daily for most
steaming, can create oxidative compounds referred to as individuals.
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advanced glycation end products (AGEs). These resulting Fermented foods such as yogurt, kefir, kimchi, miso,
dietary oxidative compounds can provoke an inflammatory and sauerkraut may provide microorganisms and
response of human innate immune cells. Therefore, secondary metabolites such as alkyl catechols that may
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cooking foods at lower temperatures and using moist help with immune response and even reduce the incidence
methods of food preparation rather than dry, hot heat may and duration of respiratory infections. Lactic acid, which
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be helpful for reducing their production. In a crossover is a byproduct of fermentation, has been shown to reduce
intervention trial with 62 healthy subjects, a steamed diet pathogen growth in the oral cavity, oropharynx, and
versus a diet containing the same foods treated with high esophagus. Furthermore, specific strains of
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heat showed the latter caused lower insulin sensitivity, microorganisms may impact specific viruses and may be
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omega-3 levels, and levels of vitamins C and E. important for targeted actions related to immune function.
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Secondly, including antioxidant-rich, nutrient-dense For example, a kefir containing six lactic acid bacteria
foods in the daily diet, such as those from plants, may be a strains resulted in increased natural killer cell activity and

Minich—Nutrition & Lifestyle Practices for Strengthening Host Defense Integrative Medicine • Vol. 19, No. S1 • Epub Ahead of Print 55