Experts reveal 20 anti-inflammatory foods that naturally boost immunity and can transform your health throughout the year.

Written by Jefferson Augusto

Published on 07/06/2026 at 19:29

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Nutritionists highlight foods rich in vitamins, minerals, antioxidants, and bioactive compounds that help reduce inflammation, strengthen the body’s defenses, and improve quality of life at all stages of life.

With the arrival of lower temperatures, cases of colds, flu, respiratory allergies, and other problems related to decreased immunity increase. In this scenario, experts emphasize that a balanced diet can play a fundamental role in protecting the body. Although there is no miracle food capable of strengthening the immune system on its own, various anti-inflammatory foods provide essential nutrients that contribute to the proper functioning of the body’s natural defenses.

The information was released by the Globo portal, based on interviews given by nutrition specialists, as well as national and international scientific studies that analyze the relationship between diet, inflammation, and immunity.

According to Antonia Cunha, a nutritionist and professor at UniSenac, science shows that a dietary pattern based on fruits, vegetables, legumes, whole grains, nuts, seeds, and fish favors the proper functioning of the immune system. Moreover, this dietary pattern helps reduce chronic inflammatory processes, which can compromise health over time.

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Why do anti-inflammatory foods help strengthen immunity?

Anti-inflammatory foods contain bioactive compounds capable of modulating the body’s inflammatory response. In this way, they reduce the excessive production of inflammatory substances and help combat the damage caused by free radicals.

Furthermore, vitamins such as A, C, D, and E, along with minerals like zinc, selenium, and magnesium, directly participate in the formation and maintenance of defense cells.

For this reason, experts recommend a varied diet rich in natural ingredients. The greater the dietary diversity, the greater the supply of important nutrients for the body.

Among the most recommended foods are:

Pomegranate
Rich in punicalagins, antioxidants that combat free radicals and help protect cells against premature aging.
Garlic
Contains allicin, a substance with antimicrobial and immunomodulatory properties. Additionally, research published in the National Library of Medicine showed a reduction in colds in people who consumed garlic daily for three months.
Beetroot
Source of vitamins A and C, as well as zinc, important nutrients to strengthen the immune system.
Beans
Contains plant proteins, fibers, iron, magnesium, zinc, and B-complex vitamins. Additionally, it benefits the intestinal microbiota.
Fatty fish
Salmon, sardine, tuna, and mackerel provide omega-3, which helps control inflammation. The recommendation is to consume at least two servings per week.
Ginger
Rich in gingerols, it has recognized antioxidant and anti-inflammatory action for thousands of years.
Green tea
Source of catechins, especially EGCG, associated with the reduction of inflammatory processes.
Pumpkin seeds
Considered one of the best accessible sources of zinc, in addition to providing proteins, fibers, and healthy fats.
Turmeric
Contains curcumin, a substance that helps modulate inflammatory processes.
Mushrooms
Shiitake, shimeji, and maitake contain beta-glucans that stimulate defense cells and increase antibody production.

Discover other foods that also protect the body

In addition to the ingredients already mentioned, other foods also offer important benefits for immune health.

Red onion
Contains quercetin, a flavonoid with antioxidant and anti-inflammatory action.
Avocado
Rich in good fats and vitamin E, it helps reduce inflammation and improves the absorption of antioxidants.
Red fruits
Strawberry, blackberry, blueberry, and raspberry provide antioxidant anthocyanins that strengthen defense cells.
Extra virgin olive oil
Contains monounsaturated fats and antioxidant compounds that help protect the cardiovascular and immune systems.
Nuts and walnuts
Sources of selenium, vitamin E, and unsaturated fats. Experts recommend one to two Brazil nuts per day.
Citrus fruits
Orange, lemon, acerola, and bergamot provide vitamin C, an essential nutrient for the production of leukocytes.
Oats
Contains beta-glucans, zinc, and vitamin B1, important nutrients for immune function.
Kiwi
Has a high concentration of vitamin C and antioxidants. According to experts, it contains almost twice the vitamin C of an orange and about three times more than a lemon.
Purple grape
Rich in resveratrol and quercetin, substances associated with cellular protection and reduction of inflammation.
Mango
Source of beta-carotene, vitamin A, and vitamin C. These nutrients help protect the mucous membranes, considered the first line of defense of the body.

Balanced diet remains the main strategy

Experts emphasize that no single food increases immunity on its own. However, the combination of these ingredients within a balanced diet offers important health benefits.

Additionally, habits such as proper hydration, regular physical activity, quality sleep, and stress reduction complement the positive effects of diet.

Therefore, including anti-inflammatory foods in your routine not only strengthens the body’s natural defenses but also contributes to disease prevention and better quality of life over the years.

Which of these foods do you regularly consume and what was the biggest change you noticed in your health after improving your diet?

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Experts reveal 20 anti-inflammatory foods that naturally boost immunity and can transform your health throughout the year.

Nutritionists highlight foods rich in vitamins, minerals, antioxidants, and bioactive compounds that help reduce inflammation, strengthen the body’s defenses, and improve quality of life at all stages of life.

Why do anti-inflammatory foods help strengthen immunity?

Discover other foods that also protect the body

Balanced diet remains the main strategy

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Experts reveal 20 anti-inflammatory foods that naturally boost immunity and can transform your health throughout the year.

Nutritionists highlight foods rich in vitamins, minerals, antioxidants, and bioactive compounds that help reduce inflammation, strengthen the body’s defenses, and improve quality of life at all stages of life.

Why do anti-inflammatory foods help strengthen immunity?

Discover other foods that also protect the body

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The end of Nokia: the brand that was the cellphone of an entire generation has ended its smartphones, left Brazil, and today survives only in basic phones in India while seeking a new partner.

Dissatisfied with seeing people sleeping on the street, a man named Ryan Donais started building small mobile homes so that homeless people can escape the cold, each equipped with a bed, running water, electricity, and heating.

Cambodia has started digging a nearly 180-kilometer canal to connect the Mekong River directly to the sea and reduce its dependence on the ports of neighboring Vietnam.

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China has put millions of electric cars on the roads, but now faces the side effect: more than 1 million tons of batteries are expected to go out of use per year by 2030, while the government expands tracking and combats illegal dismantling with environmental risks.

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