Is your dish inflaming your body? Understand with the help of immunonutrition

Everyone has heard that "eating well strengthens immunity". The phrase has become a cliché - but the real relationship between food and the immune system goes far beyond orange juice. And honestly, it's not as simple as it seems.

Immunonutrition is the study of how nutrients modulate the immune response. Translation: your immune system is one of the ones that spends the most energy in the body. If the raw material does not arrive, the defense falls. It's as simple as that.

Inflammation: good, bad and routine
Inflammation is a natural defense response. The problem is when it becomes chronic. And food has everything to do with it. A diet full of ultra-processed foods, sugar and low-quality fat keeps the body in a mild but constant inflammatory state. It's like a fire alarm that never goes off.

Standards like the Mediterranean diet - vegetables, olive oil, nuts, fish - do the opposite: they provide the body with the tools to regulate inflammation. It's no coincidence.

The food that lights (or puts out) the fire of chronic illnesses

This silent inflammation is at the basis of arthritis, inflammatory bowel diseases, psoriasis, obesity and even some types of cancer. Food doesn't "cure" any of this, but it works as a silent modulator: it can attenuate or worsen the background inflammatory process.

In practice, those who eat better tend to have a more controlled inflammatory response. And that changes the course of the disease.

The intestine is in charge
Much of the conversation between food and immunity passes through the intestine. The microbiota - the bacteria that live in your digestive tract - is directly influenced by what you eat. Fibers and prebiotics feed good bacteria, which produce substances that regulate immunity.

A diverse intestine responds better. A microbiome depleted by industrial products, antibiotics and chronic stress does the opposite.

What you can do on a daily basis
Some simple choices help keep this gear running:

- Vary the vegetables on the plate. The more colors, the more different bioactive compounds. Dark leaves, carrots, tomatoes, broccoli, onions, garlic - each one delivers something unique.
- Include good fat every day: extra virgin olive oil, chestnuts, avocado, fish like sardines and tuna. Quality fats are raw material for molecules that control inflammation.
- Invest in fiber: oats, beans, lentils, unpeeled fruits, chia, flaxseed. They feed the good bacteria in the intestine.
- Cut out (or greatly reduce) ultra-processed foods and refined sugar. It doesn't hurt every now and then, but, as a rule, it becomes fuel for inflammation.
- Remember the basics: sleep, physical activity and hydration. No single nutrient compensates for an unregulated lifestyle.

Immunonutrition is an expanding field, and what is already known is promising. More than miracle recipes, it is food consistency over time that supports a balanced immune system. It's a dish done well, every day.

It is worth remembering that each organism responds in a different way. What works in theory is not always ideal for your specific case. Therefore, individualized assessment makes a difference - and that is where the professional comes in. If you feel like your diet could be more aligned with your health goals, it's worth a conversation to adjust what really matters.

*Text written by Dr. Leonardo Anhesini, nutritionist and sports doctor (CRM/SP 111027 | EQR 87517 / 142616)

Excess fructose favors inflammation, according to Brazilian research

Source: CNN