Nutritional Strategies to Combat Chronic Inflammation and Promote  Wellness

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© 2025 Nidhi, et al . This is an open-access article distributed under the terms of the Creative Commons Attribution 4.0 International License (CC BY 4.0). ( https://creativecommons.org/licenses/by/4.0/ ) REVIEW ARTICLE Nutritional Strategies to Combat Chronic Inflammation and Promote Wellness Nidhi 1 * , Jai Prakash Singh 2 , Meera Antiwal 3 , Pranshu Kumar Maurya 4 1 Research Scholar, Department of Panchakarma, Faculty of Ayurveda, Institute of Medical Sciences, Banaras Hindu University, Varanasi, Uttar Pradesh, India 2 Professor, Department of Panchakarma, Faculty of Ayurveda, Institute of Medical Sciences, Banaras Hindu University, Varanasi, Uttar Pradesh, India 3 Assistant Professor, Department of Kayachikitsa, Faculty of Ayurveda, Institute of Medical Sciences, Banaras Hindu University, Varanasi, Uttar Pradesh, India 4 Assistant Professor, Department of Yoga, Dev Sanskriti Vishwavidyalaya, Kumhari, Chhattisgarh, India ABSTRACT Background: This study explores the impact of diet on inflammation and its role in preventing chronic diseases such as cancer, cardiovascular disorders, and autoimmune conditions. It aims to identify dietary factors that contribute to or reduce inflammation and highlight essential nutrients that support immune function Methods: A review of existing literature and scientific studies was conducted to analyze the relationship between dietary components and inflammatory responses. Specific attention was given to the effects of pro-inflammatory foods (e.g., processed meats, sugary beverages, alcohol) and anti-inflammatory foods (e.g., fruits, vegetables, nuts, healthy fats). The role of vitamins and minerals, including zinc, selenium, and antioxidants such as vitamins C and E, was examined in modulating inflammation Observations: The findings indicate that excessive consumption of processed and high-sugar foods exacerbates inflammation, while a nutrient-dense diet rich in antioxidants, fiber, and healthy fats can mitigate inflammatory responses. Key anti-inflammatory foods, such as olive oil, flaxseed, turmeric, and garlic, were identified for their beneficial properties. Essential micronutrients, including vitamin B complex, vitamin D, and carotenoids, were found to play a crucial role in immune function and inflammation control Discussion: A well-balanced diet that prioritizes anti-inflammatory foods can significantly reduce chronic inflammation, enhance immune defense, and lower the risk of metabolic and inflammatory diseases. Nutritional interventions, including increased intake of vitamins, minerals, and antioxidants, are effective in managing inflammation and promoting long-term health Conclusion: The study concludes that dietary modifications are a crucial strategy for disease prevention and overall well-being 1. INTRODUCTION An inflammatory diet can seriously harm your health, increasing the risk of psychological disorders, cancer, asthma, and cardiovascular diseases. A significant part of our immune system is in the gastrointestinal (GI) tract, which contributes to the rise in autoimmune diseases worldwide [1] High consumption of dietary sweeteners and hexoses, such as glucose and high-fructose corn syrup, exacerbates inflammation. Red and processed meats also negatively impact the gut environment by raising harmful sulfate levels. By avoiding processed meats, sugary sodas, and alcohol and incorporating anti-inflammatory foods – such as fruits, vegetables, and nuts – you can reduce intestinal inflammation (leaky gut). These foods help neutralize free radicals and combat oxidative stress while suppressing pro-inflammatory signaling. Nutrients such as vitamin D, zinc, and selenium enhance immune cell function. A diet rich in fiber, polyphenols, and omega-3 fatty acids promotes beneficial gut microbiota, which is crucial for immune health. Adopting a balanced diet not only International Research Journal of Ayurveda & Yoga Vol. 8(4), pp. 22-27, April, 2025 Available online at http://irjay.com ISSN: 2581-785 X DOI: 10.48165/IRJAY.2025.80405 ARTICLE INFO Article history : Received on: 10-03-2025 Accepted on: 14-04-2025 Published on: 30-04-2025 Key words : Antioxidants, Herbs, Inflammation, Spices, Vitamins Corresponding Author: Nidhi, Research Scholar, Department of Panchakarma, Faculty of Ayurveda, Institute of Medical Sciences, Banaras Hindu University, Varanasi, Uttar Pradesh, India. E-mail: nidhichandrakar 571@gmail.com

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Nidhi, et al .: Nutritional Strategies to Combat Chronic Inflammation 2025; 8(4):22-27 23 supports a healthier metabolism and reduces inflammation-related obesity but also has anti-cancer properties. It can alleviate conditions such as arthritis, skin diseases, bronchial asthma, and cardiovascular diseases while enhancing mental clarity and potentially easing anxiety and depression. Prioritizing these dietary choices is essential for your well-being [2] Embracing an anti-inflammatory diet can transform your health by incorporating whole, nutrient-rich foods that are bursting with antioxidants. Vibrant vegetables like broccoli, kale, and bell peppers, provide essential vitamins and minerals. Fruits are equally important, especially such as citrus blueberries, guava, papaya, pomegranates, grapes, and cherries, known for their powerful anti-inflammatory properties. Do not forget to include healthy fats from sources such as olive oil and avocado oil, as well as a variety of nuts, particularly almonds, which support overall wellness. Spices play a crucial role too; fenugreek, peppers, cloves, turmeric, and cinnamon can enhance meals while helping to fight inflammation. To maximize the benefits, ensure every meal features a balanced ratio of fats, carbohydrates, and proteins. Adopting this lifestyle not only nourishes your body but also can lead to a significant improvement in overall well-being [3] Mediterranean diets effectively lower inflammatory markers such as interleukin (IL)-17 A and IL-6, showcasing their anti-inflammatory benefits. Low-carb diets can also reduce inflammation in obese individuals, while vegetarian meals are linked to lower inflammatory levels [4] Nutrition is crucial for optimizing the immune response and providing essential nutrients in the right amounts. Macronutrients, such as amino acids, cholesterol, and fatty acids, along with vitamins and minerals, significantly support immune function. This highlights the importance of specific nutrients in maintaining human health 1.1. Aim of the Study The aim of this study is to explore the health benefits of an antiinflammatory diet and its role in the prevention and management of chronic diseases. The study focuses on understanding how specific foods and nutrients with anti-inflammatory and antioxidant properties influence immune function, reduce oxidative stress, and support physical and mental well-being. The study also aims to highlight the therapeutic potential of traditional Indian foods and medicinal plants in promoting gut health and preventing inflammation-related disorders 2. MATERIALS AND METHODS 2.1. Study Design This study is a narrative review based on the analysis of secondary data from peer-reviewed journals, books, and reputable scientific databases. It integrates findings from nutritional science, immunology, and traditional Indian medicine to evaluate the effectiveness of antiinflammatory diets in improving human health 2.2. Data Sources and Selection Criteria Relevant literature was collected from online databases such as PubMed, ScienceDirect, Google Scholar, and AYUSH Research Portal, focusing on studies published in the last two decades. Keywords used for the search included “ anti-inflammatory diet ,” “ immune modulation ,” “ oxidative stress ,” “ antioxidants ,” “ traditional Indian foods ,” “ flaxseed ,” “ turmeric ,” “ moringa ,” “ Chenopodium ,” “ vitamin C ,” “ omega-3 fatty acids ,” “ gut health ,” and “ Mediterranean diet .” 2.3. Methodology A qualitative synthesis of the selected studies was conducted to identify: • Common dietary patterns associated with reduced inflammation • Specific nutrients and food items that play a critical role in immune regulation • The biochemical and physiological mechanisms through which diet influences inflammation • The health outcomes related to the intake of traditional Indian anti-inflammatory foods The study also highlights the nutritional profile and ethnomedical applications of lesser-known Indian foods such as Bathua ( Chenopodium album ) and Moringa oleifera, supported by data from phytochemical and clinical studies. Diets known for their anti-inflammatory benefits include: Olive oil extra virgin olive oil is a powerhouse of antioxidants that play a crucial role in safeguarding your cells from the damaging effects of free radicals – reactive molecules generated during metabolism and various bodily activities. By neutralizing free radicals, antioxidants help combat oxidative stress, which arises from their excessive buildup. This stress can harm cells and is linked to the development of several serious conditions, including certain types of cancer. Incorporating extra virgin olive oil into your diet is not just a delicious choice; it is a proactive step toward better health [5] Flaxseed is packed with essential minerals such as magnesium, potassium, manganese, iron, and copper. Its impressive composition includes fiber, omega-3 fatty acids, and lignans, all of which offer significant health benefits. Incorporating flaxseed into your diet may enhance your body’s ability to manage diabetes by improving insulin sensitivity and stabilizing blood sugar levels. In addition, its high fiber and healthy fat content can support effective weight loss. Omega-3 fatty acids in flaxseed oil are known to reduce inflammation and promote healthy cholesterol levels, benefiting your heart. Furthermore, the lignans in flaxseed possess potential anti-cancer properties, making it a valuable addition to your health regimen [6] Turmeric is a remarkable spice, primarily due to its key component, curcumin, which boasts powerful anti-inflammatory effects. In traditional Indian medicine, known as Ayurveda, turmeric has long been celebrated for its ability to address various health concerns, particularly inflammation and chronic pain. Recent studies are uncovering its potential as a highly effective pain reliever and healing agent. Curcumin is particularly noteworthy for its ability to reduce inflammatory markers such as tumor necrosis factor (TNF) and IL-6, both of which are significant contributors to type 2 diabetes. While encouraging, the research is still ongoing, and further studies are essential to fully understand the effects of turmeric and curcumin on people with type 2 diabetes. Moreover, curcumin may also play a vital role in lowering the risk of osteoporosis, making turmeric an excellent addition to your health regimen [7] Ginger root, enriched with the potent compound gingerol, significantly enhances GI motility, accelerating how quickly food moves from the stomach to the next stage of digestion. This natural remedy is particularly valuable for cancer patients undergoing chemotherapy, as it has been shown to reduce post-treatment nausea effectively. Unlike traditional anti-nausea medications, ginger’s benefits come without the risk of unpleasant side effects, making it a safer and more effective option for those seeking relief. Embracing ginger can be a gamechanger in managing nausea during treatment [8] Garlic is a nutraceutical spice packed with polyphenols and organosulfur compounds. Its remarkable antioxidant, anti-inflammatory, and lipid-

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Nidhi, et al .: Nutritional Strategies to Combat Chronic Inflammation 2025; 8(4):22-27 24 lowering properties make it a good for health. By incorporating garlic into your diet, you can harness its health-promoting effects and help prevent a variety of common diseases, such as diabetes, hypertension, cardiovascular issues, metabolic disorders, and certain types of cancer [9] Bathua , or Chenopodium, is a nutrient powerhouse packed with essential compounds that can significantly enhance your health. The leaves are rich in protein, calcium, and vitamins A and C, as well as fiber, making them an excellent addition to your diet. This remarkable plant with beneficial components includes ascorbic acid, β -carotene, tryptophan, tyrosine, phenolic acids, flavonoids, terpenoids, fatty acids, alkaloids, lignans, and ketones. While it contains nitrate and oxalic acid, it is crucial to understand the balance of its nutritional value. Historically, Chenopodium has been recognized for its medicinal benefits, effectively treating numerous ailments. It shows a stronger impact against Gram-positive bacteria than its Gram-negative counterparts and possesses powerful antibacterial and antifungal properties. As an underutilized vegetable, Chenopodium album holds immense potential for functional health benefits. In addition to being a superfood, this plant has a rich history of use as an anti-anthelmintic to fight roundworms and hookworms. It serves multiple purposes, acting as a blood purifier, diuretic, sedative, hepatoprotective agent, and an effective antiscorbutic laxative. Embrace the benefits of Bathua and incorporate it into your nutrition for a healthier lifestyle [10] Moringa drumstick pods and leaves are an incredible source of vitamins and minerals that can greatly benefit your health. The leaves, in particular, are the most nutrient-rich part of the plant, packed with calcium, iron, zinc, selenium, and magnesium. Unlike many other greens, moringa leaves provide a remarkable amount of protein, making them a valuable addition to any diet. In addition, the dried leaf powder contains oleic acid, a heart-healthy fatty acid known to promote cardiovascular wellness. The drumstick pods also offer essential nutrients such as calcium, iron, and phosphorus, which are crucial for strengthening children’s developing bones. By regularly including drumsticks in your meals, you can help older adults regain bone density and reduce the symptoms of osteoporosis, contributing to a healthier, more active life [11] Drumsticks possess strong antiinflammatory properties that can help treat conditions like arthritis and assist in healing small bone fractures. They are rich in vitamins such as thiamine, riboflavin, niacin, and vitamin B 12, making them an essential food for promoting the release of digestive juices and supporting the healthy functioning of the digestive system. In addition, drumsticks contain beneficial bioactive compounds such as Niaziminin and isothiocyanate, which can prevent artery hardening and reduce the risk of high blood pressure. Their high antioxidant content also improves blood and nutrient circulation to the heart, helping to regulate hypertension. Regular consumption of drumsticks may aid in the prevention of kidney and bladder stones. Furthermore, the presence of beta-carotene, Niaziminin, and vitamins A and C contributes to inhibiting the production of cancer cells [12] Drumstick, or moringa, is a powerhouse of health benefits, thanks to its remarkable antifungal, antibacterial, and anti-inflammatory properties. It effectively combats illnesses caused by harmful pathogens such as Salmonella , Rhizopus , and Escherichia coli , making it an essential addition to your health regimen. Its strong antibacterial profile not only helps ward off skin, chest, and throat infections but also boosts overall immunity. Packed with quercetin, a potent antioxidant, drumsticks are also valuable in treating tuberculosis, offering both protection and relief. For managing diabetes, drumsticks are a game-changer: Their low-calorie content, combined with rich minerals, vitamins, and fiber, significantly reduces blood sugar spikes, helping to stabilize levels. Moreover, the plant compound isothiocyanates support weight loss and enhance glucose tolerance, making drumsticks a smart choice for health-conscious individuals. With a wealth of antioxidants, they also work wonders for eye health, effectively treating cataracts and dry eyes. The nutrients found in drumsticks safeguard against capillary thickening and help prevent retinal issues, ensuring your vision remains sharp and vibrant [13] Fruits such as berries, cherries, and amla and citrus fruits such as lemons and oranges are excellent sources of fiber, vitamin C, potassium, calcium, and folate, all of which are essential for good health. Vitamin C plays a crucial role in supporting the immune system. It also helps maintain healthy blood vessels, strengthens connective tissue, and supports heart health. Oranges and their juice are beneficial additions to a diet aimed at reducing inflammation [14] The Role of Antioxidants in Health : An anti-inflammatory diet is a key to fostering optimal health, primarily focusing on fresh fruits and vegetables, which are abundant in antioxidants. This diet prioritizes antioxidant-rich foods, helping combat the harmful effects of free radicals. Free radicals, byproducts of natural bodily processes like metabolism, can lead to inflammation and increase the risk of serious health issues, including heart disease, cancer, arthritis, stroke, respiratory diseases, and even conditions such as Parkinson’s disease. When the body struggles to eliminate free radicals, it experiences oxidative stress, which can seriously disrupt cellular functions. This is where antioxidants, often referred to as reactive oxygen species (ROS), come into play. They are essential in neutralizing these harmful molecules, making them pivotal for maintaining good health. Antioxidant sources, such as vitamin C and vitamin E, alongside carotenoids such as betacarotene, lutein, and lycopene, should be staples in your diet. Vitamin C is particularly significant as a water-soluble antioxidant found in extracellular fluids. It effectively neutralizes ROS before it can initiate lipid peroxidation, preserving cellular integrity. On the other hand, vitamin E protects cell membranes, acting as a powerful lipid-soluble antioxidant, preventing oxidative damage, and ensuring the vitality of essential fatty acids. Moreover, vitamin C can rejuvenate vitamin E, enhancing its protective capabilities. Carotenoids, especially betacarotene, also provide valuable defense against oxidative stress, protecting genetic material and lipids in cell membranes. Flavonoids, another critical category of antioxidants, offer remarkable antiinflammatory and anti-carcinogenic properties. Research indicates that a diet rich in vitamin C can substantially lower the risk of various cancers, including those affecting the breast, stomach, cervix, and lungs. Importantly, antioxidants are not limited to vitamins. Minerals such as selenium, copper, manganese, and zinc are vital for the activity of antioxidant enzymes. Selenium, for instance, supports the function of glutathione peroxidases, which effectively scavenge hydrogen peroxide, while zinc is crucial for antioxidant enzyme systems, inhibiting prooxidant pathways and promoting the synthesis of protective proteins like metallothionein. Manganese contributes to the critical enzyme Mn superoxide dismutase, responsible for scavenging harmful ROS during mitochondrial oxidative stress. However, it is vital to recognize that manganese’s antioxidant potential can be compromised by binding with cellular iron, potentially diminishing its effectiveness. Incorporating these antioxidants into your diet is essential for safeguarding your health against oxidative stress and reducing the risk of chronic diseases. By actively choosing antioxidantrich foods, you can promote a healthier, more resilient body and enjoy a higher quality of life [15]

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Nidhi, et al .: Nutritional Strategies to Combat Chronic Inflammation 2025; 8(4):22-27 25 3. DISCUSSION Is equally vital in combating inflammation effectively. An antiinflammatory diet focuses on nourishing whole the intriguing connection between antioxidants and inflammatory immune-related disorders has gained significant attention in recent years. While antioxidants are celebrated for their capacity to neutralize oxidative stress, emerging evidence suggests that they also possess the ability to modulate inflammation – an essential factor in numerous immunerelated conditions. By delving deeper into the mechanisms by which antioxidants alleviate the symptoms of various illnesses, we can unlock new avenues for enhancing prevention and treatment strategies. Antioxidant systems, comprising both endogenous and exogenous non-enzymatic compounds, serve as vital defenders against oxidative stress. These powerful substances are primarily acquired through our diet, with phytochemicals – including terpenoids, polyphenols, and alkaloids – abundant in fruits, vegetables, and plants. The invaluable health benefits of these foods not only promote longevity but also play a crucial role in mitigating chronic diseases, making them indispensable components of a healthy lifestyle. In this context, nutraceuticals – bioactive compounds derived from food – are becoming increasingly recognized for their positive health effects and potential to prevent or treat various ailments. Cytokines, which are crucial in regulating immune responses, are key players in maintaining immunological balance. However, when cytokine signaling is disrupted, it can result in detrimental conditions such as inflammatory diseases. Antioxidants emerge as potential therapeutic agents due to their dual ability to reduce oxidative stress and influence inflammatory pathways. By curbing excessive inflammatory responses mediated by cytokines, they hold promise in alleviating inflammation-related illnesses effectively. To create innovative natural therapies that target inflammation-related disorders and enhance patients’ quality of life, it is imperative to thoroughly understand cytokine-mediated inflammatory pathways and how they interact with antioxidants. Noteworthy antioxidants, including propolis, allicin, curcumin, vitamin C, vitamin D, and cinnamon aldehyde, are capturing attention for their remarkable anti-inflammatory properties and promising medical applications. Harnessing the power of these compounds could revolutionize our approach to managing inflammation-related health issues [16,17] In inflammatory conditions, rheumatoid arthritis (RA) can significantly worsen intestinal inflammation [18] This effect is evidenced by the release of key cytokines such as IL-1, IL-6, IL-12, and nitric oxide, suggesting that RA has a profound impact on macrophage activity [19] Furthermore, vitamin A demonstrates remarkable anti-tumor effects against human pancreatic cell lines, highlighting its potential as a powerful agent in cancer prevention [20] All-trans-RA has demonstrated promising anticancer effects specifically in renal cancer metastases. Its ability to combat cancer makes it essential for patients to incorporate foods rich in vitamin A into their diets [21] By enjoying nutritious options such as carrots, spinach, mangoes, papayas, watermelons, guavas, and pumpkins, patients can harness the power of these foods to support their health and well-being. Vitamin B 1 deficiency increases the expression of proinflammatory cytokines, including IL-1, IL-6, and TNF- α , which can lead to neuroinflammation [22] By reducing the pro-oxidative activity of microglial cells, vitamin B 1 may be useful in treating neurodegenerative disorders [23] Vitamin B 2 is a powerful antioxidant and an effective modulator of inflammation, particularly in the lungs [24,25] Its remarkable anti-inflammatory properties may play a crucial role in preventing the onset of nuclear factor kappa B (NF- κ B), which is linked to inflammation [26] Moreover, B 2-derived bacterial substances actively stimulate the innate mucosal immune system through invariant T cells. These cells are celebrated for their ability to combat and regulate inflammation in the gut mucosa by producing vital cytokines such as IL-17 and IFN- γ , showcasing the profound impact of Vitamin B 2 on overall health [27] Vitamin B 3 NAD has promising anti-inflammatory properties, primarily through the mechanisms of NF- κ B deacetylation and suppression [28] It effectively blocks inflammatory cytokines, making it a compelling option for reducing inflammation [29] Notably, niacin administration has been linked to a decrease in key cytokines from alveolar macrophages, such as IL-6, IL-1 α , and TNF- α . This evidence strongly suggests that niacin plays a vital role in diminishing pro-inflammatory cytokines, presenting a valuable strategy for managing inflammation [30] Vitamin B 12 is crucial for our health, and its relationship with TNF- α reveals an important insight [31] Lower levels of vitamin B 12 are linked to higher TNF- α , which is associated with chronic illnesses like insulin resistance. This means that individuals who are deficient in vitamin B 12 may be at greater risk for these serious conditions [32] To combat this deficiency, it is essential to incorporate foods rich in the B vitamin complex into your diet. Delicious options include milk, yogurt, sunflower seeds, drumstick pods, and various legumes such as pinto beans, black beans, and lentils, which are all high in folate. Prioritizing B vitamins is vital for not only improving your overall health but also for reducing the risk of certain birth defects. Choosing the right diet can tremendously enhance your overall health and happiness. Vitamin C is a powerful ally in combating inflammation and initiating essential cellular responses, such as the NF- κ B pathway [33] Studies have demonstrated that vitamin C enhances the production of IL-10 while reducing levels of pro-inflammatory markers such as TNF- α and IFN- γ in blood cultures stimulated by lipopolysaccharide [34] This remarkable vitamin also serves as a crucial antioxidant that defends the skin against external aggressors, effectively neutralizing harmful ROS. By integrating vitamin C into your routine, you can support your body’s inflammatory response and protect your skin from external pollutants [35] To improve health and reduce inflammation, especially in individuals with diabetes and hypertension, it is essential to focus on dietary choices. Key indicators of inflammation, such as highsensitivity C-reactive protein and IL-6, can be positively impacted through nutrition [36] Vitamin C plays a crucial role in enhancing the body’s defenses against tumor cells by boosting the number of natural killer cells [37] Incorporating rich sources of Vitamin C into your daily meals, such as broccoli, kale, guava, moringa, lemon, orange, amla, lychee, strawberries, and cherries, can offer significant health benefits. Make it a priority to add these foods to your diet, as they can help maintain your overall well-being and combat inflammation effectively. Vitamin D may possess anti-inflammatory properties by reducing the activity of NF- κ B. It has been shown to decrease levels of certain proinflammatory Th 1 cell cytokines, including TNF- α , IFN- γ , IL-6, IL- 2, and IL-17 [38,39] In addition, vitamin D can enhance the production of cytokines such as IL-10, IL-4, and IL-5 by promoting Th 2 cell activity [40] At the molecular level, calcitriol is a powerful agent that effectively combats inflammation by blocking pro-inflammatory cytokines and prostaglandins while interrupting the NF- κ B signaling pathway. This unique mechanism underlines the impressive antiinflammatory benefits of calcitriol. In addition, as the active biological and hormonal form of vitamin D, calcitriol is crucial in harnessing the anti-cancer properties of vitamin D in tumor cells, showcasing its potential as a vital player in health and disease prevention [41] The prevention of cancer cell growth, the acceleration of apoptosis, and the delay of tumor development are specific effects of calcium [42] Harnessing the potential of calcitriol as a method for cancer treatment

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Nidhi, et al .: Nutritional Strategies to Combat Chronic Inflammation 2025; 8(4):22-27 26 and prevention is both viable and promising. To support this approach, it is essential to include vitamin D-rich foods in your diet. Foods such as butter, milk, cheese, yogurt, mushrooms, and soybeans, along with safe ultraviolet ray exposure, can significantly contribute to overall health. By adopting this nutritious diet, patients can proactively work toward disease prevention and enhance their well-being 4. CONCLUSION Chronic inflammation poses a significant risk for numerous diseases, including arthritis, cardiovascular issues, and cancer. While pharmaceutical treatments are essential in many cases, adopting a tailored diet, unprocessed foods while steering clear of harmful, pro-inflammatory ingredients. Embrace key components such as Fruits. Prioritize berries, citrus fruits, and apples for their antioxidant properties. Vegetables include leafy greens, broccoli, and vibrant bell peppers to boost your nutrient intake. Nuts and seeds such as walnuts, almonds, dates, chia seeds, and flaxseeds offer healthy fats and fiber. Legumes incorporate lentils, chickpeas, and black beans for their protein and fiber content. Healthy oils: Use olive oil and avocado oil to reduce inflammation effectively. Add herbs and spices such as turmeric, ginger, and cinnamon to not only enhance flavor but also provide health benefits. It is equally important to limit or avoid certain foods, including processed meats that can exacerbate inflammation. Refined sugars are known for their adverse effects on health. Dairy products, particularly for those sensitive to lactose; Gluten, especially for individuals with celiac disease or gluten sensitivity, Fried foods high in harmful fats, Foods rich in saturated and trans fats that contribute to health issues. By adopting these dietary principles, you can significantly reduce inflammation and pave the way for improved health and well-being 5. ACKNOWLEDGMENTS Nil 6. AUTHORS’ CONTRIBUTIONS All the authors contributed equally to the design and execution of the article 7. FUNDING Nil 8. ETHICAL APPROVALS This study does not require ethical clearance as it is a review study 9. CONFLICTS OF INTEREST Nil 10. DATA AVAILABILITY This is an original manuscript and all data are available for only review purposes from principal investigators 11. PUBLISHERS NOTE This journal remains neutral with regard to jurisdictional claims in published institutional affiliation REFERENCES 1. Day M, Sing E, Spencer M, Moellenberg K, Mello I, Moore A. Anti-inflammatory diets. Nursing. 2024;54(9):15-23. doi: 10.1097/ NSG.0000000000000063 2. Anti-inflammatory Diet. Johns Hopkins Medicine. 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J Steroid Biochem Mol Biol. 2006;102(1-5): 156-62. doi: 10.1016/j.jsbmb.2006.09.014 41. Krishnan AV, Trump DL, Johnson CS, Feldman D. The role of vitamin D in cancer prevention and treatment. Endocrinol Metab Clin North Am. 2010;39(2):401-18. doi: 10.1016/j.ecl.2010.02.011 42. Krishnan AV, Feldman D. Anti-inflammatory activity of calcitriol in cancer. In: Trump DL, Johnson CS, editors. Vitamin D and Cancer. New York: Springer; 2011. p. 53-71. doi: 10.1007/978-1-4419-7188-3_3 How to cite this article: Nidhi, Singh JP, Antiwal M, Maurya PK. Nutritional Strategies to Combat Chronic Inflammation and Promote Wellness. IRJAY. [online] 2025;8(4);22-27 Available from : https://irjay.com DOI link- https://doi.org/10.48165/IRJAY.2025.80405

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