What are anti-inflammatory and deoxyribonucleic acid (DNA)-supportive diets?

From the Guidelines

Anti-inflammatory and DNA-supportive diets should focus on consuming whole, unprocessed foods, including colorful fruits and vegetables, fatty fish rich in omega-3s, nuts and seeds, olive oil, and herbs and spices, while limiting or avoiding processed foods, refined carbohydrates, added sugars, excessive red meat, and trans fats. These diets emphasize the importance of antioxidants, omega-3 fatty acids, and fiber in reducing inflammation and protecting DNA from damage. The Mediterranean diet, as described in the study by 1, is a good example of an anti-inflammatory diet, with its emphasis on whole grains, fruits, vegetables, lean protein sources, and healthy fats. Key components of an anti-inflammatory diet include:

• Consuming a variety of whole grains, such as whole-wheat bread, whole-grain pasta, and brown rice, as recommended by 1
• Eating a variety of colorful fruits and vegetables, including berries, leafy greens, and cruciferous vegetables
• Incorporating fatty fish rich in omega-3s, such as salmon, mackerel, and sardines, into your diet 2-3 times weekly
• Using olive oil as your primary fat
• Incorporating nuts and seeds daily
• Seasoning foods with anti-inflammatory herbs and spices, such as turmeric, ginger, and garlic
• Limiting or avoiding processed foods, refined carbohydrates, added sugars, excessive red meat, and trans fats, as recommended by 1
• Eating legumes at least twice weekly and an egg once daily, as recommended by 1 These dietary patterns work by reducing oxidative stress, supporting cellular repair mechanisms, and modulating inflammatory pathways in the body, potentially reducing chronic disease risk and supporting overall health, as supported by the studies 1 and 1.

From the Research

Anti-Inflammatory Diets

• Chronic disease is driven by inflammation, and an anti-inflammatory diet can help alter the expression of inflammatory genes 2
• Key components of an anti-inflammatory diet include:
  • Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) 2, 3, 4, 5
  • Polyphenols, found in foods such as Maqui, fruits, and vegetables 2, 3, 6
  • Whole grains, legumes, nuts, and seeds 3, 6
  • Fatty fish, olive oil, and fermented foods 3, 6
• An anti-inflammatory diet should limit pro-inflammatory foods, such as:
  • Red and processed meat 3
  • Refined carbohydrates and saturated fats 3
  • Ultra-processed foods, sugary beverages 6

DNA-Supportive Diets

• Omega-3 fatty acids have been shown to impact peripheral blood DNA methylation, with anti-inflammatory effects and individual variability 4
• EPA and DHA have been found to attenuate oxidative stress-induced DNA damage in vascular endothelial cells 5
• A diet rich in antioxidants, such as fruits, vegetables, and whole grains, can help support DNA health 3, 6, 5
• The Brain Anti-Inflammatory Nutrition (BrAIN) diet, which includes foods such as berries, leafy greens, whole grains, and fatty fish, may help support DNA health and reduce inflammation 6