The Pillars of an Anti-Inflammatory Diet
Chronic low-grade inflammation is at the root of modern diseases (cardiovascular, ginger and diabetes, ginger and Alzheimer's, cancer). Diet directly influences inflammatory markers (CRP, IL-6, TNF-α).
Top 10 Anti-Inflammatory Foods (Synergistic with INTI)
| Food | Active Compound | INTI Synergy |
|---|---|---|
| INTI Ginger (cold press) | Gingerols, Shogaols | Base |
| Turmeric + Black Pepper | Curcumin + Piperine | ✅ Major (NF-κB) |
| Fatty fish (salmon, mackerel) | Omega-3 EPA/DHA | ✅ Strong (cytokines) |
| Cherries (tart) | Anthocyanins | ✅ NLRP3 + COX-2 |
| Berries (blueberry, blackcurrant) | Polyphenols | ✅ Antioxidant |
| Green tea | EGCG catechins | ✅ Nrf2 + NF-κB |
| Extra virgin olive oil | Oleocanthal | ✅ COX-1/2 (natural ibuprofen) |
| Cruciferous vegetables | Sulforaphane | ✅ Nrf2 |
| Brazil nuts (2/day) | Selenium | ✅ GPx antioxidant |
| Avocado | Omega-9, Vitamin E | ✅ Cellular antioxidant |
Top 10 Pro-Inflammatory Foods to Reduce
| Food | Pro-Inflammatory Mechanism |
|---|---|
| Refined sugar (sodas, cakes) | ↑NF-κB, ↑AGEs, ↑insulin |
| Refined vegetable oils (sunflower, corn) | ↑Omega-6 → ↑arachidonic acid → ↑PGE2 |
| Processed meats (cold cuts) | ↑Nitrates, ↑AGEs high temp cooking |
| Ultra-refined white flour | ↑Glycemic index → ↑insulin → ↑inflammation |
| Alcohol (>2 drinks/day) | ↑Intestinal LPS → ↑TNF-α |
| Fast food fried foods | ↑Trans-lipids → ↑CRP |
Weekly Anti-Inflammatory Meal Plan with INTI
Morning Routine (Daily)
- 15-20ml INTI on an empty stomach in warm water + lemon
- Breakfast: Oatmeal porridge + blueberries + nuts + cinnamon
- Green tea or coffee with 10ml INTI
Lunch (3-4x/week)
- Wild salmon + green vegetables + olive oil + lemon
- Or: Lentils + spinach + turmeric + black pepper
Dinner
- 15ml INTI before the meal
- Lean protein + colorful vegetables + olive oil
- Avoid added sugars in the evening (night-time inflammation + ginger and sleep-insomnia-quality-recovery">disturbed sleep)
FAQ — Anti-Inflammatory Diet
How long does it take to see a reduction in CRP?
With a consistent anti-inflammatory diet + daily INTI: Measurable CRP decrease within 6-8 weeks. Basal CRP reduced by 30-40% at 12 weeks according to dietary intervention studies. Measure before/after with a blood test at your doctor's.
Is INTI compatible with the Mediterranean diet?
Absolutely — the Mediterranean diet is anti-inflammatory par excellence. INTI integrates perfectly as a condiment/supplement: ginger is not traditional in Mediterranean cuisine but its properties are perfectly complementary.
INTI is a Belgian organic fresh cold press ginger elixir. This nutritional information is educational and based on current scientific literature.
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