Top 10 Foods That Weaken Your Immune System
We often hear about meals that can help our immune systems, but did you realize that some foods might actually make it harder for your body to fight infections? Ultra-processed meals, as well as those high in empty calories without nutrients, have been shown to be harmful to your health in studies.
Our immune systems exist to protect us from bacteria and other organisms such as viruses and parasites, and they have a better chance of repelling illnesses and pathogens if we eat a balanced diet. A well-balanced diet includes a variety of vitamins and minerals, as well as the calories we need to stay alive.
So we know what benefits us, but what causes us harm? Read on as we take them one after the other and digress it into details as to why these foods weaken your immune system.
1. Sugary Consumption
Baked goods, candy, chocolate, and other processed sweets come to mind when we think of sugary foods. However, even dried or canned fruits and drinks include a lot of added sugar, which can mess with your system. The microbiome in our guts keeps unwanted bacteria at bay, but the glucose and fructose in sweetened meals feed those bad bacteria, making illness more difficult to resist. Furthermore, when the yeast and other sugar-loving bacteria in your system become accustomed to the extra sugar in your body, you will need more sugar.
Adding too much sugar to your diet can also elevate your blood sugar, which raises inflammatory proteins – especially in diabetics whose blood sugar levels remain high.
2. Salty Dishes
Salt enhances the flavor of food.
It enhances natural flavor and adds zing to dull meals.
However, it is harmful to your health.
It has the potential to impair immunological function, change gut microbes, and increase the risk of autoimmune disorders.
According to preliminary data, the rate of autoimmune illnesses in the Western world is increasing.
It can also aggravate autoimmune illnesses such as colitis, Crohn's disease, and lupus.
Men on a high-salt diet had greater levels of monocytes and inflammatory markers, indicating an overactive immune response, according to a small 2016 study.
3. Meats that have been processed
It's time to say goodbye to hot dogs and deli meats; not eating processed meats is no longer reserved for pregnant women. Several ailments, including colon cancer, have been associated with these foods.
These meats, which are high in saturated fat, have been linked to immune system malfunction and inflammation in certain people.
Advanced glycation end products (AGEPs) are toxic chemicals that occur when fat and protein in the blood interact with sugar. The majority of AGEs come from the foods we eat, and if we consume too many, our bodies are unable to control them, resulting in oxidative stress and inflammation. AGEs are abundant in fried bacon, hot dogs, roasted chicken thighs, and steak.
4. Fast Foods
Everyone knows fast food is bad for you, yet the convenience and pleasure can sometimes outweigh the negative aspects.
Fast food, however, is not only terrible for your weight, but it can also affect your immune system.
It's harmful to your gut microbiome and can cause inflammation.
In addition to containing a lot of that salt we just talked about, it contains compounds that disrupt hormone production in people, decreases immune responses, and even induce malfunction. These chemicals can come from plastic or Styrofoam packaging.
5. Foods Containing Additives
6. Certain Fatty Foods
There are some fats that are good for us, but saturated fats are bad for the immune system. They can activate pathways for inflammation, which inhibits immune response, and they suppress white blood cell function which can increase the risk of infection. Studies in rodents have shown a high-fat diet could even damage the intestinal lining, which increases susceptibility to disease.
Western diets tend to include many omega-6 fats and far fewer omega-3s. The omega-6 fats have been shown to promote inflammatory proteins that weaken our immune systems. Studies also show that omega-6 fats possibly increase the risk of asthma and allergic rhinitis.
Fried foods compete with fast foods and processed meats for AGE content. Remember, these end products increase the risk of cell damage and inflammation. They also drain your body of antioxidant mechanisms, disrupt gut bacteria, and introduce cell dysfunction. All this could lead to an increased risk of certain cancers, heart disease, and even malaria. So, as much as we would love to kick back and enjoy some fried deliciousness, lay off the fries, potato chips, fried chicken, bacon, and fish and chips for a healthier germ-fighting response.
9. Caffeine and Alcohol
Caffeine in and of itself won’t hurt your immune system, but lack of sleep will, and if you consume caffeine anywhere close to bedtime, you may find yourself awake in the wee hours. We’re not talking just coffee. Certain types of teas, chocolate, even protein bars can contain the stuff.
Alcohol suppresses immune response by reducing the number of cells that fight infection. This makes you more susceptible to sepsis, poor wound health, pneumonia, and inflammation of the lungs.
Consider replacing the drinks with fruit-infused water or teas (without caffeine).
Takeaway
Our immunological health is influenced by more than simply our nutrition.
Other factors include age (as we get older, our organs become less efficient at producing immune cells), environment (if you smoke or live in a location with high air pollution), and weight (heavier people have more troubles with immune cells).
Our immune systems exist to protect us from bacteria and other organisms such as viruses and parasites, and they have a better chance of repelling illnesses and pathogens if we eat a balanced diet. A well-balanced diet includes a variety of vitamins and minerals, as well as the calories we need to stay alive.
RELATED: Effects Of Food On Your Immune System
Top 10 Foods That Weaken Your Immune System
- Refined sugar, sugary snacks, etc.
- Salt
- Meat
- Fast foods
- Fatty foods
- Processed foods and fast food
- Caffeine (Coffee!)
- Alcohol
- Foods with chemicals and preservatives
- Carbonated drinks and sodas, including diet soda
- High glycemic index carbohydrates such as bread and pastas
- Artificial sweeteners
1. Sugary Consumption
Baked goods, candy, chocolate, and other processed sweets come to mind when we think of sugary foods. However, even dried or canned fruits and drinks include a lot of added sugar, which can mess with your system. The microbiome in our guts keeps unwanted bacteria at bay, but the glucose and fructose in sweetened meals feed those bad bacteria, making illness more difficult to resist. Furthermore, when the yeast and other sugar-loving bacteria in your system become accustomed to the extra sugar in your body, you will need more sugar.
Adding too much sugar to your diet can also elevate your blood sugar, which raises inflammatory proteins – especially in diabetics whose blood sugar levels remain high.
READ MORE: Negative Effects Of Sugar
2. Salty Dishes
Salt enhances the flavor of food.
It enhances natural flavor and adds zing to dull meals.
However, it is harmful to your health.
It has the potential to impair immunological function, change gut microbes, and increase the risk of autoimmune disorders.
According to preliminary data, the rate of autoimmune illnesses in the Western world is increasing.
It can also aggravate autoimmune illnesses such as colitis, Crohn's disease, and lupus.
Men on a high-salt diet had greater levels of monocytes and inflammatory markers, indicating an overactive immune response, according to a small 2016 study.
3. Meats that have been processed
It's time to say goodbye to hot dogs and deli meats; not eating processed meats is no longer reserved for pregnant women. Several ailments, including colon cancer, have been associated with these foods.
These meats, which are high in saturated fat, have been linked to immune system malfunction and inflammation in certain people.
Advanced glycation end products (AGEPs) are toxic chemicals that occur when fat and protein in the blood interact with sugar. The majority of AGEs come from the foods we eat, and if we consume too many, our bodies are unable to control them, resulting in oxidative stress and inflammation. AGEs are abundant in fried bacon, hot dogs, roasted chicken thighs, and steak.
ALSO READ: 3 Things That Happen When You Stop Eating Meat
4. Fast Foods
Everyone knows fast food is bad for you, yet the convenience and pleasure can sometimes outweigh the negative aspects.
Fast food, however, is not only terrible for your weight, but it can also affect your immune system.
It's harmful to your gut microbiome and can cause inflammation.
In addition to containing a lot of that salt we just talked about, it contains compounds that disrupt hormone production in people, decreases immune responses, and even induce malfunction. These chemicals can come from plastic or Styrofoam packaging.
5. Foods Containing Additives
The more processed a product is, the more additives it includes, which are used to improve texture, taste, and preservation. By changing gut bacteria and boosting inflammation, certain chemicals, notably emulsifiers and carrageenan, can trigger immunological dysregulation. These chemicals have been associated with immunological dysfunction in rodents in studies. What foods have had a lot of processing done to them? Canned soups, canned veggies, frozen dinners, snack items, and anything else with a long shelf life, in addition to lunch meats and bacon.
6. Certain Fatty Foods
There are some fats that are good for us, but saturated fats are bad for the immune system. They can activate pathways for inflammation, which inhibits immune response, and they suppress white blood cell function which can increase the risk of infection. Studies in rodents have shown a high-fat diet could even damage the intestinal lining, which increases susceptibility to disease.
Western diets tend to include many omega-6 fats and far fewer omega-3s. The omega-6 fats have been shown to promote inflammatory proteins that weaken our immune systems. Studies also show that omega-6 fats possibly increase the risk of asthma and allergic rhinitis.
7. Artificially Sweetened Foods
It’s not just sugar that can harm your immune system. The sweeteners we use when we are trying to avoid sugar can be just as harmful if not more. They are connected to altered gut bacteria, more inflammation, and a slower immune response. Sucralose and saccharin in particular can cause gut biome imbalance. It could even push forward the progression of autoimmune disease.
8. Fried Food
Fried foods compete with fast foods and processed meats for AGE content. Remember, these end products increase the risk of cell damage and inflammation. They also drain your body of antioxidant mechanisms, disrupt gut bacteria, and introduce cell dysfunction. All this could lead to an increased risk of certain cancers, heart disease, and even malaria. So, as much as we would love to kick back and enjoy some fried deliciousness, lay off the fries, potato chips, fried chicken, bacon, and fish and chips for a healthier germ-fighting response.
9. Caffeine and Alcohol
Caffeine in and of itself won’t hurt your immune system, but lack of sleep will, and if you consume caffeine anywhere close to bedtime, you may find yourself awake in the wee hours. We’re not talking just coffee. Certain types of teas, chocolate, even protein bars can contain the stuff.
Alcohol suppresses immune response by reducing the number of cells that fight infection. This makes you more susceptible to sepsis, poor wound health, pneumonia, and inflammation of the lungs.
Consider replacing the drinks with fruit-infused water or teas (without caffeine).
10. Carbohydrates that have been refined
Carbohydrates, especially wholegrain varieties, are not all harmful to you; they do provide a long-term energy boost.
Refined carbohydrates, such as white bread, pasta, bleached flour, and, of course, sugar, can disrupt gut bacteria, compromising your immune system.
They're also high glycemic foods, meaning they raise blood sugar and insulin levels, perhaps causing free radicals and inflammatory proteins to roam the body.
Carbohydrates, especially wholegrain varieties, are not all harmful to you; they do provide a long-term energy boost.
Refined carbohydrates, such as white bread, pasta, bleached flour, and, of course, sugar, can disrupt gut bacteria, compromising your immune system.
They're also high glycemic foods, meaning they raise blood sugar and insulin levels, perhaps causing free radicals and inflammatory proteins to roam the body.
Takeaway
Our immunological health is influenced by more than simply our nutrition.
Other factors include age (as we get older, our organs become less efficient at producing immune cells), environment (if you smoke or live in a location with high air pollution), and weight (heavier people have more troubles with immune cells).
DR. APPIAH
Dr. Appiah is a Natural Health Therapist (Naturopath) who engages the natural healing agents given by God to save lives. EAT FOOD AS MEDICINE! EAT TO LIVE, DON'T LIVE TO EAT!! FOR BOOKINGS AND MORE: WANT TO ADVERTISE YOUR PRODUCTS? WANT A PERSONAL(CERTIFIED) NATURAL MEDICINE PRACTITIONER? REACH ME DIRECTLY ON WHATSAPP +233245643615 appiahinok@gmail.com
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