Overview

• Extra virgin olive oil delivers oleocanthal, a compound that mimics ibuprofen to help reduce chronic inflammation.
• Oily fish such as salmon, sardines and mackerel provide omega-3 fatty acids that regulate inflammatory pathways and support cardiovascular health.
• Tomatoes, berries and leafy greens supply antioxidants that protect cells from oxidative stress linked to ageing.
• Fiber-rich beans and lentils nurture the gut microbiome, which plays a crucial role in controlling inflammation and immunity.
• Nutrition experts say the diet’s adaptable framework and emphasis on communal meals contribute to sustained adherence across cultures and life stages.