витамина А, который, как и витамин D, особенно важен для здоровья иммунной системы: Veldhoen and Brucklacher-Waldert, “Dietary Influences on Intestinal Immunity”.

употребление фиолетового картофеля: Kerrie L Kaspar et al., “Pigmented Potato Consumption Alters Oxidative Stress and Inflammatory Damage in Men”, Journal of Nutrition 141, no. 1 (Jan. 2011); Joe A. Vinson et al., “High-Antioxidant Potatoes: Acute in Vivo Antioxidant Source and Hypotensive Agent in Humans after Supplementation to Hypertensive Subjects”, Journal of Agricultural and Food Chemistry 60, no. 27 (July 11, 2012).

данные по результатам применения диеты: Caldwell B. Esselstyn Jr. et al., “A Way to Reverse CAD?”, Journal of Family Practice 63, no. 7 (July 2014).

наблюдается низкий уровень салициловой кислоты: C. J. Blacklock et al., “Salicylic Acid in the Serum of Subjects Not Taking Aspirin: Comparison of Salicylic Acid Concentrations in the Serum of Vegetarians, Non-Vegetarians, and Patients Taking Low Dose Aspirin”, Journal of Clinical Pathology 54, no. 7 (July 2001).

Клинические исследования на людях показали: Pingali Usharani, Nishat Fatima, and Nizampatnam Muralidhar, “Effects of Phyllanthus emblica Extract on Endothelial Dysfunction and Biomarkers of Oxidative Stress in Patients with Type 2 Diabetes Mellitus: A Randomized, Double-Blind, Controlled Study”, Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy 6 (2013); Pingali Usharani, Padma Latha Merugu, and Chandrasekhar Nutalapati, “Evaluation of the Effects of a Standardized Aqueous Extract of Phyllanthus emblica Fruits on Endothelial Dysfunction, Oxidative Stress, Systemic Inflammation and Lipid Profile in Subjects with Metabolic Syndrome: A Randomised, Double Blind, Placebo Controlled Clinical Study”, BMC Complementary and Alternative Medicine 19, no. 1 (May 6, 2019).

которые оказывают благоприятное воздействие на нашу иммунную систему: См., например: Susan S. Percival et al., “Bioavailability of Herbs and Spices in Humans as Determined by Ex Vivo Inflammatory Suppression and DNA Strand Breaks”, Journal of the American College of Nutrition 31, no. 4 (Aug. 2012); Ricker and Haas, “Anti-Inflammatory Diet in Clinical Practice”; Changyou Zhu et al., “Impact of Cinnamon Supplementation on Cardiometabolic Biomarkers of Inflammation and Oxidative Stress: A Systematic Review and Meta-Analysis of Randomized Controlled Trials”, Complementary Therapies in Medicine 53 (Sept. 1, 2020); Shiva Kazemi et al., “Cardamom Supplementation Improves Inflammatory and Oxidative Stress Biomarkers in Hyperlipidemic, Overweight, and Obese Pre-Diabetic Women: A Randomized Double-Blind Clinical Trial”, Journal of the Science of Food and Agriculture 97, no. 15 (Dec. 2017).

имбирь полезен при мышечных болях: См., например: Yasmin Anum Mohd Yusof, “Gingerol and Its Role in Chronic Diseases”, in Drug Discovery from Mother Nature, ed. Subash Chandra Gupta, Sahdeo Prasad, and Bharat B. Aggarwal (Cham, Switzerland: Springer, 2016); Jing Wang et al., “Beneficial Effects of Ginger Zingiber officinale Roscoe on Obesity and Metabolic Syndrome: A Review”, Annals of the New York Academy of Sciences 1398, no. 1 (June 1, 2017); Hassan Mozaffari-Khosravi et al., “The Effect of Ginger Powder Supplementation on Insulin Resistance and Glycemic Indices in Patients with Type 2 Diabetes: A Randomized, Double-Blind, Placebo-Controlled Trial”, Complementary Therapies in Medicine 22, no. 1 (Feb. 2014); Mehran Rahimlou et al., “Ginger Supplementation in Nonalcoholic Fatty Liver Disease: A Randomized, Double-Blind, Placebo-Controlled Pilot Study”, Hepatitis Monthly 16, no. 1 (Jan. 2016); E. M. Bartels et al., “Efficacy and Safety of Ginger in Osteoarthritis Patients: A Meta-Analysis of Randomized Placebo-Controlled Trials”, Osteoarthritis Cartilage 23, no. 1 (Jan. 2015).

и даже болезненных менструациях и мигрени: Mehdi Maghbooli et al., “Comparison between the Efficacy of Ginger and Sumatriptan in the Ablative Treatment of the Common Migraine”, Phytotherapy Research 28, no. 3 (March 2014); James W. Daily et al., “Efficacy of Ginger for Alleviating the Symptoms of Primary Dysmenorrhea: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”, Pain Medicine 16, no. 12 (Dec. 2015).

включая десятки клинических исследований на людях: См., например: Subash C. Gupta, Sridevi Patchva, and Bharat B. Aggarwal, “Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials”, The AAPS Journal 15, no. 1 (Jan. 2013); Binu Chandran and Ajay Goel, “A Randomized, Pilot Study to Assess the Efficacy and Safety of Curcumin in Patients with Active Rheumatoid Arthritis”, Phytotherapy Research 26, no. 11 (Nov. 2012); Vilai Kuptniratsaikul et al., “Efficacy and Safety of Curcuma domestica Extracts in Patients with Knee Osteoarthritis”, Journal of Alternative and Complementary Medicine 15, no. 8 (Aug. 2009); Krishna Adit Agarwal et al., “Efficacy of Turmeric (Curcumin) in Pain and Postoperative Fatigue after Laparoscopic Cholecystectomy: A Double-Blind, Randomized Placebo-Controlled Study”, Surgical Endoscopy 25, no. 12 (Dec. 2011).

подавляет многие воспалительные пути: S. Prasad and B. B. Aggarwal, “Turmeric, the Gold Spice: From Traditional to Modern Medicine”, in Herbal Medicine: Biomolecular and Clinical Aspects, ed. Iris F. F. Benzie and Sissi Wachtel-Galor (Boca Raton, FL: CRC Press, 2011); Roy and Raychaudhuri, Molecular Pathophysiology, Nutritional and Therapeutic Interventions.

У пациентов с воспалительной болезнью кишечника: Hiroyuki Hanai et al., “Curcumin Maintenance Therapy for Ulcerative Colitis: Randomized, Multicenter, DoubleBlind, Placebo-Controlled Trial”, Clinical Gastroenterology and Hepatology 4, no. 12 (Dec. 2006); David L. Suskind et al., “Tolerability of Curcumin in Pediatric Inflammatory Bowel Disease: A Forced-Dose Titration Study”, Journal of Pediatric Gastroenterology and Nutrition 56, no. 3 (March 2013).

Он не дает инфекционным микробам и опухолям закрепиться в организме: Caleb E. Finch, The Biology of Human Longevity: Inflammation, Nutrition, and Aging in the Evolution of Life Spans (Burlington, MA: Academic Press, 2007).

продолжает проявлять мощную противовоспалительную активность: Bharat B Aggarwal et al., “Curcumin-Free Turmeric Exhibits Anti-Inflammatory and Anticancer Activities: Identification of Novel Components of Turmeric”, Molecular Nutrition & Food Research 57, no. 9 (Sept. 2013).

увеличивает биологическую доступность куркумина: Guido Shoba et al., “Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers”, Planta Medica 64, no. 4 (May 1998); Preetha Anand et al., “Bioavailability of Curcumin: Problems and Promises”, Molecular Pharmaceutics 4, no. 6 (Nov. – Dec. 2007).

сотни разновидностей растений: Samuel A. Smits et al., “Seasonal Cycling in the Gut Microbiome of the Hadza Hunter-Gatherers of Tanzania”, Science 357, no. 6353 (2017).

для профилактики – а во многих случаях и лечения: См., например: Michael Greger and Gene Stone, How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease (New York: Flatiron Books, 2015); T. Colin Campbell and