7 worst foods for your immune system: Avoid them if you don't want to get sick
Avoid these foods if you don't want to get sick (photo: collage by RBC-Ukraine)
In autumn and winter, you may think more about supporting your body and its immune system. Taking dietary supplements, staying physically active, and eating a balanced diet are some of the factors that can help you fight seasonal infections. However, there are certain things you should avoid, such as specific foods and drinks that can weaken your immune system.
What is beneficial for strengthening your health
The immune system acts like a protective cloak, shielding your body from infections. For it to function well, it needs your support. While you can't control everything, you can change your diet and lifestyle to strengthen your body's natural defenses.
Although no single food or supplement can guarantee you won't get sick, your diet plays a crucial role in maintaining your immune system and preventing infections.
A diet rich in fiber, healthy fats, and key nutrients like vitamins A, E, C, D, zinc, and iron can support the immune system.
In addition to a well-balanced diet, other factors that boost immunity include:
- getting enough sleep;
- engaging in moderate physical activity;
- staying hydrated;
- consuming probiotic-rich foods;
- managing stress effectively.
7 foods that can weaken your immune system
Fast food
Fast food is linked to numerous negative health effects, and frequent consumption can harm your immune system.
A diet high in fast food and highly processed products can lead to inflammation, increase gut permeability, and cause bacterial imbalances in your intestines, ultimately impacting your immune health. It’s best to minimize these foods to support your overall well-being.
Salty snacks and foods
A diet high in salt can cause tissue inflammation and increase the risk of autoimmune diseases. Therefore, salty foods like chips, fast food, and frozen meals may weaken your body's immune response.
Salt can suppress normal immune function, alter gut bacteria, inhibit anti-inflammatory responses, and promote the production of immune cells, leading to autoimmune conditions.
Excessive salt intake can also worsen existing autoimmune diseases such as Crohn's disease, rheumatoid arthritis, lupus, and ulcerative colitis. It is advisable to reduce the consumption of table salt and high-sodium products to support immune system health.
Alcohol
Alcohol can affect the diversity of healthy bacteria in your gut and contribute to a weakened gut barrier, allowing pathogens to pass through more easily.
Excessive alcohol consumption can also hinder the immune system's ability to adapt and disrupt quality sleep, which is crucial for proper immune function.
Sugary treats and drinks
A diet high in sugar increases the risk of several chronic diseases, including coronary heart disease and type 2 diabetes, and also impairs the immune system's ability to fight infections. Additionally, high blood sugar levels can disrupt gut barrier function and disturb the balance of gut bacteria, which can alter immune responses and increase susceptibility to infections.
Limiting the intake of sugary foods and drinks, such as cakes, ice cream, candies, and sweet beverages, can improve overall health and boost your immune system.
Fried foods
Fried foods are rich in a group of molecules called advanced glycation end-products (AGEs). AGEs form when sugars react with proteins or fats during high-temperature cooking methods, such as frying. Elevated levels of AGEs in the body can contribute to inflammation and cell damage.
A diet high in AGEs can increase susceptibility to diseases and raise the risk of conditions like metabolic syndrome, certain cancers, and heart disease. You can reduce AGE intake by cutting back on fried foods like French fries, chips, or fried meats (e.g., chicken, bacon, fish).
Processed and charred meat
Processed and charred meats are high in advanced glycation end-products (AGEs). These compounds are prevalent in foods like crispy bacon, baked chicken legs with skin, or grilled steak.
Processed meats also contain saturated fats. Research suggests that a diet high in saturated fats and low in unsaturated fats can lead to reduced immunity. Additionally, high consumption of processed and charred meats is associated with various diseases, including colorectal cancer.
Foods rich in omega-6 fatty acids
Both omega-6 and omega-3 fatty acids are essential for the body. However, Western diets typically have a high ratio of omega-6 to omega-3 fatty acids, which is linked to an increased risk of disease and potential immune system disruptions. More research is needed to fully understand the complex relationship between omega-6 and omega-3 fatty acids.
Experts recommend maintaining a healthy balance, ideally between 1:1 and 4:1. This means increasing your intake of omega-3-rich foods (such as salmon, walnuts, chia seeds) while reducing foods high in omega-6 fatty acids (such as canola oil, sunflower oil, corn oil, and soybean oil).
The article draws on information from the following sources: Nutrients, Medical News Today, and the Journal of the American Dietetic Association.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
