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Nutrition has a vital role to keep the immune system strong. Beside this, it is also important to understand which food is healthy and should be eaten, to protect our immune system and make it strong and which food is unhealthy, that may prevent immune system from functioning properly. 

Research found that regular consumption of unhealthy foods like diet containing excess salt and sugar, weakens the immune system and thus prevent it to fight against infection. As a result, it also increases the risk of many chronic diseases and certain autoimmune conditions. On the other hand, research also suggest that eating food that contain certain nutrients like vitamins and minerals like vitamin C, may help to boost the immune system. 

Foods that weaken the immune system

Processed foods 

A food that is altered in some way during preparation is a processed food. These can improve a product’s taste, texture, and shelf life but contain additives, sugars and unhealthy fats, which may weakens the immune system. As per the study, the contents present in these foods may increase the risk of several chronic inflammatory or metabolic conditions like obesity, immune-related inflammation, and insulin resistance. Processed foods includes: 

• Canned foods
• Microwaveable meals
• Chips, cakes and cookies

A study review in 2014, also suggest that the processed food which contain excess salt, refined sugar, high omega-6 fatty acids with low omega-3 fatty acids and saturated fat can damage the immune system.

High sugar foods

People with high sugar intake also leads to many risk of chronic conditions like coronary heart disease and type 2 diabetes. It also cause weight gain and various range of symptoms, which is overall unhealthy for our body and immune system as well. High sugar intake also limit the ability of Immune system to fight against the disease.

Foods that are high in sugar includes

• Canned Soups, Corn syrup
• Preserves, marmalades, and sweets
• Cookies and cakes
• Dairy like flavoured milk and sweetened dairy products
• Sugary breakfast cereals and sugary drinks, such as soda
• Coconut Sugar

Foods high in refined carbohydrates

Refined carbohydrates are the processed foods from which most of the vitamins, minerals and fiber are removed. For example white flour and refined sugar, which maximize the health risk. Consumption of such foods increases the inflammation and oxidative stress, which in turn harm the immune system.

Foods that contain refined carbohydrates includes:

• Refined flour
• white rice, white sugar
• white bread
• sweets, cookies, and cakes made with white flour
• Doughnuts, wafers, snacks.

Foods for a healthy immune system

Keeping immune system healthy is priority in today’s life to fight against many chronic diseases.  This can be done by keeping our diet intake nutrition and healthy, keeping our body weight moderate. Feeding your body with certain foods may help to keep immune system strong. The following foods may provide more specific immune-boosting benefits.

Citrus fruits

Citrus foods are rich in vitamin C, a nutrient which gives an immune system a boost. A study in 2017 found that vitamin C has several properties that can contribute to healthy immune function. It help immune system to produce white blood cells, which are necessary to fight against infection. 

Vitamin C also act as a powerful antioxidant which protect important molecules in the body, such as proteins and carbohydrates, from environmental and biological damage.  Citrus fruits like lemon, limes, grapefruits, oranges etc. As per the study daily consumption should be 

• For Women: 75 mg
• For Men: 90 mg

Foods that contain zinc

Zinc is an essential mineral which is important for maintaining a healthy immune system. The recommended daily intake of zinc ranges from 2-11 mg depending on a person’s age and sex. When a person is pregnant, they need 11–13 mg.

Food that contain zinc include:

• Beef
• Baked beans
• Chicken breast
• Cheese
• Fortified cereals
• Oysters
• Peas

Cruciferous vegetables

These vegetables, especially broccoli and broccoli sprouts, are good source of the compound sulforaphane, which may help boost the immune system due to antioxidant, anti-inflammatory, and anticancer properties. Broccoli are packed with vitamins like Vit A, E and C, minerals, fiber and many antioxidants and considered to be one of the healthiest vegetables that can serve. 

Ginger and Garlic

Recently, the effect of ginger have been found on the immune system. People have been using ginger to add flavour, and as per recent research in 2020, consuming ginger supplements combatted inflammation associated with rheumatoid arthritis and osteoarthritis. It also help in reducing body weight and overall obesity. Overall it helps to improves the health of the immune system indirectly.

Garlic, on the other hand, contains high concentration of sulphur containing compounds called as allicin, which has a immune boosting properties.

Other Foods that Boost the Immune system

It includes:

• Almonds, Sunflower seeds
• Yogurt, Green Tea
• Turmeric
• Papaya, Kiwi
• Poultry, Shellfish

Summary

The only way to keep our immune system healthy is to take care of it by cutting the intake of foods high in refined carbohydrates, sugar, and additives, which may suppress immune function. Feeding your body with variety of foods rich in nutrients, on the other hand, may boost the immune system and help reduce inflammation.