What To Eat And Avoid Maintaining A Strong Immune System?
The immune system helps protect the body from contractile diseases such as colds and flu. Nutrition is an important part of ensuring that the immune system maintains a strong function.
Eating certain unhealthy foods on a regular basis may prevent the immune system from working properly. This may reduce its ability to operate at an optimal level.
Some studies have shown that high-sugar and high-salt diets increase the risk of autoimmune diseases. This means that diet plays an important role in maintaining a healthy immune system.
On the other hand, eating foods that contain certain nutrients, such as vitamin C, may help strengthen the immune system.
This article will discuss which foods weaken the immune system and which foods may help strengthen the immune system.
What food will weaken the immune system?
The following sections will introduce some foods that may weaken a person’s immune system.
First and foremost is the processed foods that often contain unhealthy fats, sugars and additives that can improve taste, texture and shelf life. These may weaken the immune system.
Some processed foods include:
- Microwave meal
- Cereal breakfast
- French fries
- Cakes and biscuits
A 2017 study found that eating foods containing additives may increase the risk of several immune diseases. The study examined additives such as sucralose, aspartame, carboxymethyl cellulose, polysorbate 80, sodium, and carrageenan.
Researchers pointed out that people whose diet contains food additives are more likely to develop obesity, immune inflammation and insulin resistance.
Eating sugar and fat in processed foods can also lead to the consumption of excessive calories, which may increase a person’s risk of obesity.
When a person is obese, this can cause inflammation. This inflammation can lead to insulin resistance, liver cirrhosis, liver failure, and immune system imbalance.
secondly, eating high-sugar foods may weaken the immune system.
Some foods high in sugar include:
- Canned food, jams and sweets
- Cookies and biscuits
- Flavored milk and sweet dairy products
- Sugary breakfast cereals
- Sugary drinks such as soda
People who follow a high-sugar diet are more likely to develop many chronic diseases, including coronary heart disease and diabetes.
Similarly, eating a high-sugar diet may reduce the effectiveness of the immune system in fighting disease. It may do this by reducing the effectiveness of white blood cells and possibly by increasing inflammatory markers in the blood.
Then we have, processed foods and refined carbohydrates (such as white flour and refined sugar) are associated with increased inflammation and oxidative stress, which may affect the immune system.
Some foods containing refined carbohydrates include:
Foods for a healthy immune system
A nutritious diet can help promote middle weight, which is important for immune system function.
Furthermore, foods such as fruits and vegetables contain the best nutrients the body needs, such as vitamins, minerals and protective plant compounds, which help prevent cell damage.
The following foods may boost immunity.
Citrus fruits are a good source of vitamin C.
A 2017 study found that vitamin C has multiple properties that help promote healthy immune function.
Most importantly, Vitamin C is a powerful antioxidant. Antioxidants can protect important molecules in the human body (such as proteins and carbohydrates) from environmental and biological damage.
Vitamin C also helps to enhance metabolic energy and hormonal regulation. The production of collagen is also necessary.
According to the same study in 2017, the goal for most people should be 100-200 mg of vitamin C per day.
Zinc-containing food for strong Immune
Zinc is an essential mineral and important for maintaining a healthy immune system.
The recommended daily zinc intake is 2 mg to 11 mg, depending on a person’s age and gender. When a woman becomes pregnant, she needs 11-13 mg.
Some dietary sources of zinc include:
- Baked Beans
- Fortified cereals
- Chicken breast
Cruciferous vegetables, especially broccoli and broccoli sprouts, are a good source of sulforaphane and may help boost the immune system.
A 2016 study reported that sulforaphane has antioxidant, anti-inflammatory and anti-cancer properties.
Sulforaphane helps prevent activation of the body’s natural inflammatory process that can lead to inflammation.
A 2018 study investigated the effect of sulforaphane on colon cancer cells. Additionally, studies have found that sulforaphane can prevent inflammation of immune cells, which researchers believe may help prevent the development of cancer.
There is evidence that eating garlic may be beneficial to the immune system.
An article published in 2015 pointed out that garlic can help prevent cardiovascular disease by reducing blood vessel inflammation.
In addition, garlic can reduce inflammation in obese people, these people usually suffer from chronic, mild inflammation, which may lead to other health conditions.
Furthermore, the anti-inflammatory effects of garlic can also help relieve the symptoms of irritable bowel syndrome.
Ginger for strong immune
For hundreds of years, people have been using ginger to improve the flavour of food. Recently, researchers have been studying the effects of ginger on the immune system.
An analysis of high-quality studies in 2020 found that taking ginger supplements (such as ginger powder) has anti-inflammatory effects on arthritis. Eating ginger can reduce inflammation in patients with osteoporosis and rheumatoid arthritis.
The analysis also found that taking ginger supplements can help reduce the weight of obese people.
Moreover, this may mean that ginger also indirectly improves the health of the immune system, because obesity is related to chronic inflammation.
In a Nutshell
Hence, eating certain foods weakens or strengthens your immunesystem.
In general, try to avoid diets that are low in fiber and high in refined carbohydrates, sugars, and processed foods. These foods can suppress immune function.
On the other hand, eating foods containing zinc, citrus fruits, garlic, ginger and cruciferous vegetables can all promote healthy immune function.
These foods contain antioxidants and anti-inflammatory properties, which can help people stay healthy and reduce the risk of illness.
Lastly, eating a healthy and balanced diet can help support a person’s immune system so that they can fight disease while reducing chronic inflammation.