Your immune system is your body’s first line of defense, but what you eat can either strengthen or weaken it. While certain foods fuel your immune response, others can leave you vulnerable to illness and fatigue. If you’re constantly getting sick often, your diet could be the culprit. Here are 12 of the worst foods for your immune system, plus healthier alternatives to keep your body strong and resilient.
12. Salty Foods
It’s time to put off those bags of chips and fast food for dinner, as they may be the culprit that weakens your immune system. Too much Salty Food can disrupt your immune system’s ability to function properly, which makes it hard for the body to fight off infections. Instead, swap them for unsalted nuts or homemade air-popped popcorn for snacks.
11. Foods High in Omega-6 Fats
Your body needs a balance of omega-3 and Omega-6 fats for it to function. However, Western diets tend to be high in Omega-6 fats and low in omega-3. Too much Omega-6 fats promotes pro-inflammatory proteins which weakens the response of your immune system. Foods that may help you balance out the need for omega-3 are salmon, sardines, and chia seeds, among others.
10. Red and Processed Meats
While Red Meat may have a place in a healthy diet, too much of it and Processed Meat may not be good for your immune system. Why? Your liver transforms it into trimethylene N-oxide. High levels of it may lead to a chronic infection that weakens your system. Instead, swap them for poultry for vitamin B6, which helps the formation of healthy red blood cells.
9. Fast Food
Fast food may contain a chemical called phthalates that can get into fast food through packaging or plastic gloves. Phthalates disrupt your body’s endocrine or hormone-producing system and weaken your immune system. Instead, cook yourself a quick and easy meal with the perfect balance of vegetables and protein.
8. Caffeinated Beverages
Coffee and tea are found to be high in antioxidants, which may help support the immune system by reducing inflammation. However, it’s a known fact that they can interfere with your sleep, which may weaken your immune system. But if you really like your coffee and tea, limit them to at least a couple of cups daily and 6-8 hours before bedtime.
7. Refined Carbohydrates
Refined Carbohydrates such as white bread and pastries are higher in sugar, and they strip off the fiber that allows your healthy gut to protect your body. Limit is key to a healthy immune system and opt for dietary fiber instead. It helps develop a healthy gut barrier, which acts as a defense mechanism against bacteria and viruses that may affect your body and fight off your immune system.
6. High Fat Foods
A diet that is high in saturated fats but low in unsaturated fats causes immune dysfunction. Too much high saturated fat can activate pathways that cause inflammation. It may also increase the likelihood of infection by weakening white blood cells, making it harder for the body to fight infections. A well-balanced diet that is high in fiber sources and healthy fat sources may make up for it.
5. Artificial Sweeteners
Sugar is bad enough; what more with Artificial Sweeteners? They have been linked to altered gut bacteria composition, which increases gut inflammation and lowers health immunity. Although more research may be needed, more evidence points out that sucralose and saccharin may cause gut bacteria imbalance. Instead, you can try out natural sweeteners like honey and maple syrup.
4. Foods with MSG
MSG flavoring gives off the umami taste in many dishes that you eat. However, it might cause bad effects on your thymus and spleen that boost your immune systems. MSG may cause oxidative stress that disrupts the ability to produce lymphocytes, which might make them dysfunctional in keeping your body strong. Instead, opt for natural umami-tasting alternatives like meat broths and mushrooms.
3. Gluten
Gluten is a protein found in grains like wheat and barley which makes it for your body difficult to digest. The reason? It triggers the production of zonulin which may break down cells of your intestinal walls. This makes harmful particles like food and toxins get into the bloodstream. There are gluten-free products like bread and pasta that are naturally gluten-free.
2. Refined Oils
Oils may be rich in omega-3 and vitamin E, but only if they’re produced health-friendly. Unfortunately, most oils are refined, which means that they’re produced in a way that removes nutrients. It puts stress on your immune system, which produces free radicals that damage your tissues and cause inflammation. Instead, opt for natural oils from avocado or coconut.
1. Pesticide-Filled Fruits and Vegetables
Sure, fruits and vegetables are the healthiest foods to consume out there but did you ever question how they’re produced? Plants that are grown out of season are loaded with pesticides that are dangerous to your gut health. Aside from weakening your immune system, it changes your metabolism and reproductive system negatively. Instead, pick out organic produce that’s ripened naturally.