The science behind these healthy, immune boosting foods, an expanded bibliography.

1. Food as Medicine
The Science Behind These Healthy Foods
An Expanded Bibliography
DrBonnie360

2. Our 8 Foods For Immune Health
- Turmeric
- Ginger
- Green Leafy Vegetables
- Berries
- Flax & Chia Seeds
- Walnuts & Almonds
- Olive Oil
- Salmon

3. Turmeric
The power lies in its curcumin.

4. ● Aggarwal, Bharat; Harikumar, Kuzhuvelil. “Potential therapeutic effects of curcumin, the
anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune
and neoplastic diseases.” The International Journal of Biochemistry & Cell Biology. Vol 41(1). 2009. 40-59.
https://www.sciencedirect.com/science/article/pii/S1357272508002550
● Chipault, J.H. et al. “The Antioxidant Properties of Natural Spices.” Journal of Food Science. 1952.
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1952.tb16737.x
● Motterlini, Roberto et al. “Curcumin, an antioxidant and anti-inflammatory agent, induces heme
oxygenase-1 and protects endothelial cells against oxidative stress.” Free Radical Biology & Medicine. Vol
28(8). 2000. 1303-1312. https://www.sciencedirect.com/science/article/pii/S089158490000294X
● Ukil, A. et al. “Curcumin, the major component of food flavour turmeric, reduces mucosal injury in
trinitrobenzene sulphonic acid-induced colitis.” British Journal of Pharmacology. Vol 139(2). 2003.
209-218. https://www.ncbi.nlm.nih.gov/pubmed/12770926

5. Ginger
Chock full of broad antioxidants and
anti-inflammatories.

6. ● Grzanna, Reinhard et al. “Ginger—An Herbal Medicinal Product with Broad Anti-Inflammatory Actions.”
Journal of Medicinal Food. Vol 8(2). 2005.
https://www.liebertpub.com/doi/abs/10.1089/jmf.2005.8.125?casa_token=filtOxAwNGMAAAAA%3A2wbC5
mPy8_gbe2YKC5wMQzi-VDMfJtng7O7WPxLB_grt3VYuSfYVQjzlblDj7OcVNHgCRKYzpew&
● Prakash, Jamuna; Pilerood, Shirin. “Chemical composition and antioxidant properties of ginger root
(Zingiber officinale).” Journal of Medicinal Plant Research. Vol. 4(24). 2010. 2674-2679.
https://www.researchgate.net/publication/228476601_Chemical_composition_and_antioxidant_properti
es_of_ginger_root_Zingiber_officinale

7. Green Leafy
Vegetables
Great tasting and good for your immune
health.

8. ● Singh, G. et al. “Nutritional composition of selected green leafy vegetables, herbs and carrots.” Plant Foods
for Human Nutrition. Vol 56(4). 2001. 359-364. https://www.ncbi.nlm.nih.gov/pubmed/11678441.
● Tufts, H. et al. “Antioxidant and Anti-Inflammatory Activities of Kenyan Leafy Green Vegetables, Wild Fruits,
and Medicinal Plants with Potential Relevance for Kwashiorkor.” Evidence-based Complementary and
Alternative Medicine. 2015. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4510108/.

9. Berries
Blueberries, blackberries, and bioactive
compounds.

10. ● Joseph, SV. et al. “Berries: anti-inflammatory effects in humans.” Journal and Agricultural and Food
Chemistry. 2014. https://www.ncbi.nlm.nih.gov/pubmed/24512603.
● Marco Nardi, Geisson et al. “Anti-inflammatory Activity of Berry Fruits in Mice Model of Inflammation is
Based on Oxidative Stress Modulation.” Pharmacognosy Research. Vol 8(supp.1). 2016. S42-S49.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4821106/.
● Skrovankova, Sona et al. “Bioactive Compounds and Antioxidant Activity in Different Types of Berries.”
International Journal of Molecular Sciences. Vol 16(10). 2015. 24673-24706.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/.

11. Flax & Chia Seeds
Functional fibers and antioxidant
properties.

12. ● Kitts, D.D. et al. “Antioxidant activity of the flaxseed lignan secoisolariciresinol diglycoside and its
mammalian lignan metabolites enterodiol and enterolactone.” Molecular and Cellular Biochemistry. Vol
202(1-2). 1999. 91-100. https://link.springer.com/article/10.1023/A:1007022329660 .
● Taga, M. et al. “Chia seeds as a source of natural lipid antioxidants.” Journal of the American Oil Chemists’
Society. Vol 61(5). 928-931. https://link.springer.com/article/10.1007/BF02542169.

13. Walnuts &
Almonds
A greater intake is associated with
decreased inflammatory biomarkers.

14. ● Bolling, Bradley; McKay, Diane; Blumberg, Jeffrey. “The phytochemical composition and antioxidant
actions of tree nuts.” Asia Pacific Journal of Clinical Nutrition. Vol 19(1). 2010. 117-123.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5012104/.
● Yu, Zhi et al. “Associations between nut consumption and inflammatory biomarkers.” The American
Journal of Clinical Nutrition. Vol 104(3). 2016. 722-728.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997300/.

15. Olive Oil
Its polyphenol compounds act as
powerful anti-inflammatories.

16. ● Lucas, L; Russell, A; Keast, R. “Molecular mechanisms of inflammation. Anti-inflammatory benefits
of virgin olive oil and the phenolic compound oleocanthal.” Current Pharmaceutical Design. Vol
17(8). 2011. 754-768. https://www.ncbi.nlm.nih.gov/pubmed/21443487.
● Parkinson, L & Cicerale, S. “The Health Benefiting Mechanisms of Virgin Olive Oil Phenolic
Compounds.” Molecules. Vol 21(12). 2016. https://www.ncbi.nlm.nih.gov/pubmed/27999296 .
● Santangelo, C. et al. “Anti-inflammatory Activity of Extra Virgin Olive Oil Polyphenols: Which Role in
the Prevention and Treatment of Immune-Mediated Inflammatory Diseases?” Endocrine, Metabolic
& Immune Disorders Drug Targets. Vol 18(1). 2018. 36-50.
https://www.ncbi.nlm.nih.gov/pubmed/29141574.

17. Salmon
A rich source of Omega-3 fatty acids and
antioxidant protein.

18. ● Ahn, Chang-Bum et al. “Antioxidant and anti-inflammatory peptide fraction from salmon byproduct
protein hydrolysates by peptic hydrolysis.” Food Research International. Vol 49(1). 2012. 92-98.
https://www.sciencedirect.com/science/article/pii/S0963996912003109.
● Borawska, J et al. “Antioxidant properties of salmon (Salmo salar L.) protein fraction hydrolysates revealed
following their ex vivo digestion and in vitro hydrolysis.” Journal of the Science of Food and Agriculture. Vol
96(8). 2016. 2764-2772. https://www.ncbi.nlm.nih.gov/pubmed/26332692.
● Hamre, Kristin et al. “Antioxidant nutrition in Atlantic salmon (Salmo salar) parr and post-smolt, fed diets
with high inclusion of plant ingredients and graded levels of micronutrients and selected amino acids.”
PeerJ. 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5103829/ .
● Osher, Y & Belmaker, RH. “Omega-3 fatty acids in depression: a review of three studies.” CNS Neuroscience
& Therapeutics. Vol 15(2). 2009. 128-133. https://www.ncbi.nlm.nih.gov/pubmed/19499625.